Island Swordfish #1
Chopped mango and papaya bring tropical freshness to grilled Island Swordfish. Also a Fine grilling recipe.
- 1/2 cup chopped ripe mango
- 1/4 cup peeled, seeded, chopped papaya
- 2 Tablespoons finely chopped celery
- 1 Tablespoon minced fresh parsley
- 1 Tablespoon lime juice
- 2 teaspoons finely chopped purple onions
- 1 teaspoon minced garlic
- 1 teaspoon seeded, minced
- 2 Tablespoons rice vinegar
- 2 Tablespoons Dijon mustard
- 1 Tablespoon plus 1 teaspoon low
sodium soy sauce
- 1 pound swordfish steaks, 3/4 -inch thick
- vegetable cooking spray
- fresh parsley, sprigs
Combine first 8 ingredients in a small bowl...chill.
The secret of slicing a ripe mango: Peel the mango with a paring knife. Cut a small slice off the stem end. Stand the mango on its cut end, a narrow side facing you. Cut one side of flesh off the pit, making a vertical slice about 1/2 inch from the center so the knife clears the pit. Repeat on other 3 sides. Now slice, dice, chop or puree.
Combine rice vinegar, mustard and soy sauce in a small bowl; stir with a wire whisk until well blended. Brush vinegar mixture over steaks.
Spray broiler pan with vegetable cooking spray and broil steaks about 6 minutes on each side or until fish flakes easily when tested with a fork. Transfer steaks to individual plates and serve with 1/4 cup mango mixture on side of steaks. Garnish with parsley sprigs if desired. Serve immediately.
Note: This is a fine recipe for grilling. Coat grill rack with cooking spray; place grill over medium-hot coals. Place steaks on rack and grill 5 minutes on each side or until fish flakes easily when tested with a fork
Amount Per Serving:
Calories 181 - Calories from Fat 60
Percent Total Calories From: Fat 33%, Protein 52%, Carbohydrate 15%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 2g, Cholesterol 44mg, Sodium 432mg, Total Carbohydrate 7g, Dietary Fiber 0g, Protein 24g, Vitamin A 1102 units, Vitamin C 17 units, Calcium 0 units, Iron 1 units