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Pan-Fried Swordfish with Mango, Chilli and Lime salsa
Pan-Fried Swordfish with Mango, Chilli and Lime salsa
Swordfish, with its firm, lean, meaty flesh, is perfect when paired with these fresh, vibrant salsa.
Ingredients
- 2 swordfish loin steaks approx 340g
- 1 ripe mango peeled and diced
- 1 red chilli finely diced, seeds removed
- 1 lime zest and juice
- 1 small handful coriander roughly chopped
- 1/2 small red onion finely diced
- 1 tbsp olive oil
Instructions
- In a small mixing bowl, add the diced mango, chilli, coriander and the juice and zest of the lime. Mix together and add a drizzle of olive oil.
- In a medium sized frying pan, heat 1 tbsp of vegetable oil over a high heat. Once the oil is hot, reduce the heat to medium.
- Pat the swordfish steaks dry with kitchen roll, then place in the pan and fry for 2 minutes. Turn the steaks over and cook for a further 2 minutes.
- Place the swordfish steaks onto serving plates and generously spoon over the mango salsa.
- Serve with freshly steamed basmati rice or a crisp, fresh green salad.
Notes
Swordfish offers many health benefits, especially for people who are following low-carb, high-protein diets. It also contains essential amino acids and omega-3 fatty acids.Â
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