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Swordfish Steaks with Mango and Avocado Salsa(Weir)

 

29

Yield

4

servings

Prep

10

min

Cook

30

min

Ready

40

min

Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber, Very low in sodium, Low Sodium
 

Ingredients

2 large mangos
ripe
1 each avocados
halved and pitted
½ each jalapeño pepper
minced
*
¼ cup spanish onions
red
1 teaspoon lime zest
grated
3 tablespoons lime juice
¼ cup orange juice
fresh
¼ cup cilantro
fresh
2 tablespoons olive oil
1 x salt and black pepper
ground
*
6 each swordfish steaks
6-oz each, 1-inch thick
*
1 each limes
cut into wedges

Directions

Working with 1 mango at a time, cut off the flesh from each side of the big, flat pit, to form 2 large pieces.

Discard the pit. Using a knife, score the flesh lengthwise and then crosswise into ½-inch (12 -mm) squares, cutting through to the skin. Then, holding the mango over a bowl, slip the blade between the skin and flesh to cut away the flesh, allowing the cubes to fall into the bowl. Add the avocado, jalapeno, onion, lime zest, lime juice, orange juice, chopped cilantro and 1 tablespoon of the olive oil. Mix well and season to taste with salt and pepper. Set aside. In 1 or 2 frying pans large enough to hold the swordfish steaks in a single layer without crowding, warm the remaining 1 tablespoon olive oil over medium-high heat. Add the swordfish and cook until lightly golden on the first side, about 5 minutes. Turn the fish, season to taste with salt and pepper and continue to cook until lightly golden on the second side and opaque throughout when cut with a knife, about 5 minutes longer. Place the swordfish steaks on warmed individual plates and top with the salsa. Garnish with lime wedges and cilantro sprigs and serve.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 225g (7.9 oz)
Amount per Serving
Calories 22557% of calories from fat
 % Daily Value *
Total Fat 14g 22%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 8mg 0%
Total Carbohydrate 9g 9%
Dietary Fiber 6g 24%
Sugars g
Protein 4g
Vitamin A 18% Vitamin C 81%
Calcium 3% Iron 4%
* based on a 2,000 calorie diet How is this calculated?

 

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