Fried swordfish with mango salsa

Treat yourself to the delicious taste of fried swordfish with a zesty mango salsa. This recipe is perfect for enjoying a delicious meal outdoors and bringing the essence of summer to your plate. The swordfish is expertly fried to perfection, resulting in a juicy and tender dish. Garnished with a vibrant mango salsa, the flavors combine to create a harmonious blend of freshness and spice. This meal is ideal for a warm day and is wonderfully light and refreshing. Imagine basking in the sun while savoring every delicious bite. A truly delicious combination that leaves you wanting more.

Ingredients

  • 1 tbsp olive oil
  • 2 swordfish steaks, approx. 100g each (buy from sustainable stocks)
  • ½ mango, peeled and chopped
  • 2 spring onions, thinly sliced
  • 1 red chili pepper, deseeded and finely chopped
  • Zest and juice of ½ lime
  • a handful of coriander leaves, chopped
  • Salad leaves for serving

Tip

Great salsa
This salsa goes well with other types of fish – try it with tuna or salmon. It also tastes great with grilled pork chops.

Preparation steps

  1. Rub the oil all over the fish and season.
  2. Heat a grill pan or grill.
  3. Fry the fish on one side for 3 minutes.
  4. Turn the fish over and fry on the other side for another 3 minutes.
  5. Make sure the fish is charred and just cooked through.
  6. For the salsa, mix mango, spring onions, chili, lime zest and juice and coriander.
  7. Serve the salsa with the grilled fish.
  8. Serve with lettuce leaves for extra freshness.

Nutritional Information

Equipment and tools

To make this fried swordfish with mango salsa, you will need the following equipment and tools:

  • Large frying pan
  • Sharp knife
  • cutting board
  • mixing bowl
  • grater or zester
  • Serving plate

Allergen information

This recipe for fried swordfish with mango salsa contains the following allergens:

  • None

Storage and leftovers

If you have any leftovers from this Fried Swordfish with Mango Salsa, you can store them in an airtight container in the refrigerator. They stay fresh for up to 2 days. The salsa may become slightly watery when stored, but you can simply drain off the excess liquid before serving.

Health Benefits of Fried Swordfish with Mango Salsa

Swordfish is a highly nutritious fish that offers a number of health benefits. Combined with fresh mango salsa, this dish becomes not only delicious but also a nutritional powerhouse. Let’s explore the health benefits of fried swordfish with mango salsa.

1. Excellent source of protein

The swordfish steaks used in this recipe are full of protein. Protein is an essential nutrient that plays an important role in repairing tissue, building muscle, and supporting overall growth and development. Including swordfish in your diet can help you meet your daily protein needs.

2. Omega-3 fatty acids

Swordfish is a rich source of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These healthy fats are known for their numerous benefits, including reducing inflammation, improving heart health, and supporting brain function. Eating swordfish regularly can increase your omega-3 intake and promote overall well-being.

3. Vitamins and minerals

Both swordfish and mango salsa provide a variety of essential vitamins and minerals. Swordfish is a good source of vitamins A, D and E, as well as minerals such as selenium and potassium. Mangoes, on the other hand, are rich in vitamin C, vitamin A and antioxidants. Adding this dish to your diet will help you meet your daily nutritional needs.

4. Antioxidant power

Mango salsa, made with a combination of mango, scallions, red chili, lime and cilantro, is packed with antioxidants. Antioxidants help neutralize harmful free radicals in the body, reducing the risk of chronic disease and promoting a healthy immune system. Including mango salsa in your diet can give your body an antioxidant boost.

5. Weight management

Fried swordfish with mango salsa is a low-calorie dish that can help you manage weight. It’s a filling meal full of protein and fiber from the fish and salsa ingredients. Adding lettuce leaves as a serving option adds even more fiber, keeping you feeling fuller for longer and potentially aiding weight control.

In summary, fried swordfish with mango salsa offers numerous health benefits. This dish is a rich source of protein and omega-3 fatty acids and provides essential vitamins and minerals. It is not only a delicious choice but also a nutritious one. Whether you want to increase your nutrient intake, support heart health, or manage your weight, incorporating this recipe into your regular meals can be a great choice for your overall well-being.

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