SEARED SWORDFISH WITH MANGO SALSA
A great al fresco meal, simple, summery, light and refreshing - all you need now is some sun!
Provided by Good Food team
Categories Dinner, Main course, Supper
Time 15m
Number Of Ingredients 8
Steps:
- 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.
- For the salsa, toss together the mango, spring onions, chilli, lime zest and juice and coriander. Serve with the grilled fish and salad leaves.
Nutrition Facts : Calories 208 calories, Fat 10 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 12 grams carbohydrates, Sugar 12 grams sugar, Fiber 2 grams fiber, Protein 19 grams protein, Sodium 0.34 milligram of sodium
GRILLED SWORDFISH WITH A GRILLED MANGO SALSA
Provided by Geoffrey Zakarian
Categories main-dish
Time 55m
Yield 4 servings
Number Of Ingredients 12
Steps:
- Preheat a grill to medium-high.
- Grill the corn, rotating occasionally, until charred, about 10 minutes. Cut the kernels from the cob. Meanwhile, grill the mangoes on each side until charred, about 2 minutes per side. Place the mangoes on a cutting board and let cool slightly, then rough chop and combine in a bowl with the corn, limes, lime juice, red onion, habanero, cilantro, avocado and salt.
- Combine the ancho chile powder, coriander and salt in a bowl. Brush the fish on both sides with the olive oil. Sprinkle the swordfish with the spice rub. Grill the swordfish until the outside is nicely charred and the interior is cooked through, about 4 minutes a side, depending on the thickness.
- Place the swordfish on plates, then season with salt and pepper and divide the salsa among them. Garnish with a drizzle of olive oil and some additional cilantro.
CITRUS SWORDFISH WITH CITRUS SALSA
Steps:
- Make the salsa: In a medium-size bowl, combine oranges, pineapple chunks, mango, minced jalapenos, 3 tablespoons orange juice, diced red bell pepper, sugar, and cilantro. Mix well, and refrigerate covered.
- In a non-reactive bowl, mix 1/2 cup orange juice, olive oil, cayenne pepper, and pineapple juice concentrate. Place swordfish steaks in bowl, and turn to coat well. Marinate the swordfish in the mixture for 30 minutes.
- Prepare an outside grill with oiled rack set 6 inches from the heat source. On a gas grill, set the heat to medium-high.
- Grill the swordfish on each side for a total time of about 12 to 15 minutes, until opaque in the center. Serve the grilled fish with the salsa.
Nutrition Facts : Calories 213.6 calories, Carbohydrate 14 g, Cholesterol 44.3 mg, Fat 7 g, Fiber 1.2 g, Protein 23.2 g, SaturatedFat 1.6 g, Sodium 103 mg, Sugar 12 g
MANGO MARINATED SEARED SWORDFISH WITH TROPICAL FRUIT SALSA
Another wonderful recipe from Sandra Lee, easy but certainly "fancy" enough for company. I used frozen swordfish and generally cut the recipe in half for DH and me.
Provided by mandabears
Categories Meat
Time 20m
Yield 4 serving(s)
Number Of Ingredients 16
Steps:
- Marinade: In a small bowl whisk together the marinade ingredients.
- Pour into a large resealable plastic bag.
- Add swordfish.
- Seal and shake bag to completely coat fish.
- Put in refrigerator and marinate at least 1 hour.
- Salsa: Chop well drained fruit into small pieces.
- Combine fruit and remaining ingredients in a bowl and refrigerate to let flavors meld while fish is marinating.
- In a large skillet heat canola oil over medium-high heat.
- Remove fish from marinade.
- Pat dry and cook for 5 minutes on each side.
- Serve fish with salsa either on top or on the side.
Nutrition Facts : Calories 581.7, Fat 25, SaturatedFat 3.3, Cholesterol 66.3, Sodium 162.4, Carbohydrate 54.2, Fiber 4.7, Sugar 0.7, Protein 37.1
MANGO FRUIT SALSA
This is so simple and tastes wonderful. We made this for my Pampered Chef party and it was a huge hit. Don't worry if you don't have their manual food processor, which is the main tool they highlight for this recipe. I find that I can dice the fruit with my knife just fine, and it even comes out a little neater looking; The manual food processor just saves time. Please feel free to use lemon OR lime, for juice and zest. I've used both, and they both work well. Depending on the sweetness of the fruit, I add agave nectar to taste, no more than 1 tbsp usually. Serve with Stacey's cinnamon pita chips, or your own home made pita chips. This is also amazing served over ice cream! I believe 1/2 cup salsa = 2 Weight Watchers Points
Provided by Kozmic Blues
Categories Strawberry
Time 15m
Yield 8 serving(s)
Number Of Ingredients 6
Steps:
- If not using the Pampered Chef Manual Food Processor, try and chop your fruit into uniform 1/4 - 1/2" cubes.
- For the mango, I usually peel the skin off first with my vegetable peeler, and chop a small slice off the top and bottom. That way it stays flat on my board as I slice around the pit.
- The pit of the mango is large and flat. When you slice off a bit of the top and bottom, you can see its shape. I usually cut down the two wide sides of the mango first, and then carefully slice down the thinner sides to make sure I get all of the beautiful yellow mango off the pit.
- Ripe mango is very slippery, so carefully slice fruit and dice into cubes.
- Add all fruit to a large bowl.
- Add lime (or lemon) zest and juice.
- Taste, and add agave nectar, up to 1 tablespoons.
- Serve with cinnamon pita chips.
Nutrition Facts : Calories 36.7, Fat 0.3, Sodium 0.9, Carbohydrate 9.1, Fiber 1.3, Sugar 7.4, Protein 0.6
GRILLED SWORDFISH WITH MANGO SALSA
Make and share this Grilled Swordfish with Mango Salsa recipe from Food.com.
Provided by PalatablePastime
Categories Sauces
Time 1h
Yield 4-5 serving(s)
Number Of Ingredients 10
Steps:
- Mix together salsa ingredients and chill.
- Season swordfish steaks with salt and pepper.
- Coat grill rack with cooking oil spray before heating; prepare grill.
- Make basting mixture of equal parts olive oil and freshly squeezed lime juice.
- Grill swordfish over medium-hot coals (350-400 degrees) for approximately 6-8 minutes per side, according to the thickness of the fish, or until fish flakes easily.
- Baste frequently with oil/lime mixture.
- Serve swordfish topped with mango salsa, or as a condiment.
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