Grilled Swordfish
with mango salsa and orzo
This bright salsa is the perfect pairing to meaty swordfish, but feel free to substitute with another fish. Our veggie version goes a little Caribbean as a black bean & salsa lettuce wrap.
Smarts: These summer salsas are good for so many things. Enjoy on proteins or as taco salsas.
Smarts: These summer salsas are good for so many things. Enjoy on proteins or as taco salsas.
Dependency
Proteins
Cuisines
Ingredients
Grilled Swordfish with Mango Salsa:
- Jalapenos - 1 , diced
- Persian cucumbers - 2 , diced ((Sub 1 normal or English cucumber))
- Mango - 1 , diced
- Red pepper - 1 , diced
- Basil - 1 sprig , chiffonade
- Limes - 2 , juice of 1 lime, wedges of another
- Honey - 2 tsp
- Swordfish steaks - 1 lb , rinsed and dried ((Sub tilapia, mahi-mahi, or even salmon))
- Cooking oil - for brushing
Orzo (or Zucchini Pasta) - 2 meals:
- Orzo - 1 1/3 cups , uncooked
Nutrition Facts
Amount Per Serving
Calories
373
Just a moment...
% Daily Value
Total Fat
15g
23%
Just a moment...
Saturated Fat
3g
15%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
75mg
25%
Just a moment...
Sodium
97mg
4%
Just a moment...
Total Carbohydrate
36g
12%
Just a moment...
Dietary Fiber
5g
18%
Just a moment...
Sugars
17g
Just a moment...
Protein
26g
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Prep
- Jalapenos / Cucumbers / Mango / Red pepper / Basil - Prep as directed. (Can be done up to 3 days ahead)
- Make salsa - Mix together jalapenos, cucumbers, mango, red pepper, and basil. Toss with lime juice, honey, and some salt. Cover and refrigerate until ready to serve. (Can be done up to 3 days ahead)
- Swordfish - Defrost, rinse, and pat dry. Brush with some oil and sprinkle with some salt and pepper.
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Make
- Bring a saucepan of water to boil. Salt generously and add pasta (this makes enough for tomorrow’s dinner). Cook until al dente, tender but not soggy. Drain and reserve half for tomorrow’s dinner.
- If making swordfish on grill: Preheat grill to 500F (260C) degrees, keeping one part on higher heat and another part on lower heat. Clean grates and add swordfish pieces to higher heat part. Sear on both sides for 2 to 3 minutes (keeping cover closed). Move to lower heat and cook for another 3 to 5 minutes with cover closed.
- If making swordfish on stovetop: Heat a skillet or grill pan over medium-high heat. Add swordfish to hot pan and sear for 3 to 5 minutes on each side. Remove from pan and cover with foil until ready to serve.
- Top swordfish with salsa and enjoy with lime wedges and orzo (remember to save half the orzo for tomorrow).
Nutrition Facts
Amount Per Serving
Calories
373
Just a moment...
% Daily Value
Total Fat
15g
23%
Just a moment...
Saturated Fat
3g
15%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
75mg
25%
Just a moment...
Sodium
97mg
4%
Just a moment...
Total Carbohydrate
36g
12%
Just a moment...
Dietary Fiber
5g
18%
Just a moment...
Sugars
17g
Just a moment...
Protein
26g
Just a moment...
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