Seared swordfish with mango salsa
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 2
Skip to ingredients
- 1 tbsp olive oil
- 2 swordfishsteaks, about 100g each buy from sustainable stocks)
- ½ mangopeeled and chopped
- 2 spring onionsthinly sliced
- 1 red chillideseeded and finely chopped
- zest and juice from ½ lime
- handful corianderleaves, chopped
- salad leavesto serve
Nutrition: per serving
- kcal208
- fat10g
- saturates2g
- carbs12g
- sugars12g
- fibre2g
- protein19g
- salt0.34glow
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.
