Swordfish Mango Salsa
CAL P/SERVE
490
kJ P/SERVE
2050
FAT P/SERVE
14.8g
SODIUM P/SERVE
298g
Swordfish is a very meaty fish, with a texture similar to steak. As well as being high in protein, Swordfish is also high in potassium, low in sodium, and is one of the few natural food sources there are of Vitamin D.
Ingredients
- 2 x 150g swordfish steaks
- Handful lettuce
- 3 mango cheeks (if out of season used canned, reserve a little juice) diced
- ¼ white onion, finely diced
- 1 tbsp. olive oil
- ½ cucumber, finely diced
- 1 small tomato, deseeded and diced
- 10-15 fresh mint leavees, chopped
- Lemon wedge to serve
Method
- Make salsa Combine mango, onion, cucumber and tomato into a bowl. Season with a little salt and pepper, squeeze of lemon and 1 tablespoon of mango juice if from a can, stir in the mint. Set aside.
- Spray with oil a griddle pan or BBQ and then heat until hot. Rub a little olive oil over fish, both sides and place on pan/BBQ. Cook each side for 4-5 mins and turn over, gently. Take off heat once cooked to your liking and season with salt and pepper.
- Serve on top of salad with Mango Salsa either on the side or on top of fish with wedge of lemon.
Nutrition Table
Servings: 2
Serving size:492g
| Average Serve | Average 100g | |
|---|---|---|
| Energy | 2050 kJ | 417 kJ |
| 490 Cal | 100 Cal | |
| Protein | 63.2 g | 12.8 g |
| Fat, total | 14.8 g | 3.0 g |
| - Saturated | 3.8 g | 0.8 g |
| Carbohydrate | 19.4 g | 3.9 g |
| - Sugars | 19.0 g | 3.9 g |
| Sodium | 298 mg | 61 mg |
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