Name: Seared swordfish with mango salsa
Cook time: 5 min
Total time: 15 min
Yield: 2
Cuisine: Australian
Ingredients: 1 tbsp olive oil; 2 swordfish steaks, about 100g each buy from sustainable stocks); ½ mango peeled and chopped; 2 spring onions thinly sliced; 1 red chilli deseeded and finely chopped; zest and juice from ½ lime; handful coriander leaves, chopped; salad leaves to serve

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Seared swordfish with mango salsa

Seared swordfish with mango salsa

Good Food team

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Serves 2

Easy

Prep: 10 mins

Cook: 5 mins

A star rating of 4.4 out of 5.13 ratingsRate

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A great al fresco meal, simple, summery, light and refreshing - all you need now is some sun!

Easily doubled

Easily halved

Healthy

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Ingredients

Nutrition

Units:

MetricUS

1 tbsp olive oil
2 swordfish

steaks, about 100g each buy from sustainable stocks)
½ mango

peeled and chopped
2 spring onions

thinly sliced
1 red chilli

deseeded and finely chopped
zest and juice from ½ lime
handful coriander

leaves, chopped
salad leaves

to serve

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Nutrition: per serving

kcal208
fat10g
saturates2g
carbs12g
sugars12g
fibre2g
protein19g
salt0.34g

low

Method

step 1

Rub the oil all over the fish and season. Heat a griddle pan or BBQ, cook the fish for 3 mins, then turn over and cook for 3 mins on the other side until charred and just cooked through.
step 2

For the salsa, toss together the mango, spring onions, chilli, lime zest and juice and coriander. Serve with the grilled fish and salad leaves.

RECIPE TIPS

SUPER SALSA

This salsa works well with other types of fish – try it with tuna or salmon. It also tastes great with grilled pork chops.

Recipe from Good Food magazine, June 2007

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A star rating of 4.4 out of 5.13 ratings

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