Yum.. that is all I can really say about this one. Perfect light, low fat low calorie scrummy meal for a warm spring/summers day.
The swordfish is grilled after marinating and served up with a refreshing spicy mango salsa and a leafy salad. You can if the weather is nice enough BBQ the swordfish.
It can be a little pricey, but it is so worth it, I normaly get it when its been yellow labeled/reduced. It is meaty, firm and quite mild in flavour. You can do this with a nice thick tuna steak too.
You can prepare and cook this entire meal in under 20 minutes.
Ingredients:
200 g mango
1 red chilli
1/2 red pepper
Handful corriander leaves
2 spring onions
1 and 1/2 limes
2 swordfish steaks
1tsp Honey
1 shallot
Salt and pepper
Salsa
1. Finely chop the spring onions and red pepper, deseed the chilli and finely chop, chop the corriander leaves. Put them into a bowl.
2. Now I could say I brought a mango and removed it from the stone and peeled it myself, but why bother when I can buy ready prepared mango in the chiller at the supermarket. So it’s up to you? Be a martyr or a cheat. I’m a cheat. Slice the mango into small cubes. Mix into the other salsa ingredients with the juice of 1/2 a lime.
3. Put into the fridge to chill.
Swordfish
1. Blitz the honey, juice of 1 lime, chopped shallot together. Brush all over the swordfish steaks. Leave to marinade for 10 mins. While it is I tend to make the salsa. Preheat the grill.
2. Season the swordfish with the salt and pepper and place under the grill. Its important you don’t over or undercook the steak. As long as your grill is hot it will literally only need 3 or 4 minutes on each side depending on the thickness.
3. Normally half way through cooking on each side I tend to brush a little more of the marinade over it. It is cooked when the flesh is white and flakes.
I like to serve it up just with a leafy salad as that’s all it needs.
That’s it, easy.
If your steaks are about 200g each then the total calories including salad according to myfitnesspal is about 315 calories.
Give it a go and let me know what you think. I don’t think you will be disappointed.
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