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Swordfish Steaks with Mango & Avocado Salsa(Weir)

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Submitted by jennyc

YIELD

4 servings

PREP

10 min

COOK

30 min

READY

40 min

Ingredients

2 2
LARGE LARGE MANGOS
ripe
1 1
EACH EACH AVOCADOS
halved and pitted
½ 0.5
EACH EACH JALAPEÑO PEPPER
minced *
¼ 59
CUP ML SPANISH ONIONS
red
1 5
TEASPOON ML LIME ZEST
grated
3 45
TABLESPOONS ML LIME JUICE
¼ 59
CUP ML ORANGE JUICE
fresh
¼ 59
CUP ML CILANTRO
fresh
2 3E+1
TABLESPOONS ML OLIVE OIL
1 1
X X SALT AND BLACK PEPPER
ground *
6 6
EACH EACH SWORDFISH STEAKS
6-oz each, 1-inch thick *
1 1
EACH 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 Arrow up button

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Nutrition Facts

Serving Size 225g (7.9 oz)
Amount per Serving
Calories 225 57% 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?
Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber, Very low in sodium, Low Sodium
 

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