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Learn how to properly prepare Italian cuisine by following our easy-to-understand recipes that walk you step-by-step through the process.
Grilled Swordfish with Mango Salsa
Yield: Makes 6 servings
The flavorful salsa adds a hint of the tropics to your holiday fare with mangoes and kiwifruit. Kiwifruit are a good source of vitamin C, an important disease-fighting nutrient.
Ingredients:
2
pounds swordfish steaks, cut 1 inch thick
1-1/2
cups pineapple juice, divided
1
teaspoon minced fresh ginger, divided
2
medium mangoes, peeled and coarsely chopped
4
kiwifruit, peeled and chopped
1
cup pineapple chunks
1
tablespoon brown sugar
1
tablespoon grated orange peel
Preparation:
1.
Place fish steaks in resealable food storage bag. Combine 3/4 cup pineapple juice and 1/2 teaspoon ginger in small bowl. Pour over fish, turning to coat. Seal bag. Marinate in refrigerator about 2 hours, turning several times.
2.
Combine remaining 3/4 cup pineapple juice, 1/2 teaspoon ginger, mangoes, kiwifruit, pineapple chunks, brown sugar and orange peel in medium bowl. Cover; refrigerate.
3.
Remove fish from marinade; discard marinade. Arrange fish on rack of broiler pan sprayed with nonstick cooking spray. Broil, 4 inches from heat, 5 minutes on each side or until fish begins to flake easily when tested with fork. Or, grill fish, on covered grill over medium-hot coals, 5 minutes on each side or until fish begins to flake easily when tested with fork. Serve with mango salsa and rice, if desired.
Nutritional Information:
| Serving Size: | |
| Sodium | 141 mg |
| Protein | 31 g |
| Fiber | 4 g |
| Carbohydrate | 34 g |
| Cholesterol | 60 mg |
| Saturated Fat | 2 g |
| Total Fat | 7 g |
| Calories from Fat | 19 % |
| Calories | 317 |
Dietary Exchange:
| Meat | 3-1/2 |
| Fruit | 2 |
This recipe appears in:
Island
