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Seared swordfish with mango salsa

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

  • Prep: 10 mins
    Cook: 5 mins
  • Serves 2
  • Easy
  • Serves 2
  • Easy
  • Calories 208
  • Carbohydrates 12
  • Saturated Fat 2
  • Sugar 12
  • Protein 19
  • Fat 10
  • Fibre 2
  • Salt 0.34

Nutrition per serving

  • Calories 208
  • Carbohydrates 12
  • Saturated Fat 2
  • Sugar 12
  • Protein 19
  • Fat 10
  • Fibre 2
  • Salt 0.34

Ingredients

  • 1 tbsp olive oil
  • 2 swordfish steaks, about 100g each buy from sustainable stocks)
  • ½ mango, peeled and chopped
  • 2 spring onion, thinly sliced
  • 1 red chilli, deseeded and finely chopped
  • zest and juice from ½ lime
  • handful coriander leaves, chopped
  • salad leaves, to serve

Tip

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.

Method

  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.

  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.

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