Swordfish Mango Salsa

Swordfish Mango Salsa

This is very quick & easy to prepare & has a very refreshing flavour, perfect for a quick & nutritious summer or spring lunch or dinner.

CAL P/SERVE
490
kJ P/SERVE
2050
FAT P/SERVE
14.8g
CARBS P/SERVE
19.4g
PROTEIN P/SERVE
63.2g
SUGAR P/SERVE
19.0g
SODIUM P/SERVE
298g
FAT
%
3%
ENERGY RDI%
23.5%

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

  1.  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.
  2. 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.
  3. 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

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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