Swordfish is a lovely meaty fish that holds up really well to high heat so is the perfect choice for a barbecue. Try this dish with tuna and salmon as an alternative too.
326 CALORIES | 12G FAT | 2.5G SATURATES | 11G CARBS | 11G SUGAR | 0.7G SALT | 42G PROTEIN | 4G FIBRE
SERVES 4
4 x 220g swordfish steaks (about 2cm thick)
sea salt and freshly ground black pepper
1 tablespoon olive oil
150g salad leaves, to serve
for the salsa
½ ripe mango, peeled, destoned and finely diced
1 small red chilli, finely diced
4 plum tomatoes, deseeded and finely diced
½ red onion, finely chopped
3 spring onions, finely sliced
2 garlic cloves, finely chopped
a handful of fresh coriander, chopped
juice of 1 lemon or lime
150g salad leaves
sea salt and freshly ground black pepper
1. First make the salsa: Place all the ingredients in a large bowl, mix to combine thoroughly and season to taste.
2. Lightly season the swordfish on both sides. Heat the oil in a griddle pan until really hot and cook the steaks for 2 minutes on each side, then cover, take off the heat and keep in the hot pan for 3–4 minutes.
3. Arrange the salsa on a plate, top with the fish and serve with a side salad of mixed leaves.
TIP
Cooking swordfish is easy. The trick is to ensure the griddle pan is nice and hot before you start and to cook it all the way through to the point where the texture is a little flaky but not mushy.
