Pan-Fried Swordfish Steaks with Mexican Salad

Serve with boiled brown or white rice or, to carry through the Mexican theme, pair with warm flour tortillas.

from Fast Healthy Food

Quick look

  • prep 15 min    cook 10 min
  • serves 4

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 garlic clove, crushed
  • 1/2 teaspoon ground coriander
  • 4 swordfish steaks, about 1 pound in total
  • 2 avocados
  • 6 ripe plum tomatoes, chopped
  • 1 red onion, finely chopped
  • 1 fresh red chile, seeded, deveined and chopped
  • 6 tablespoons chopped fresh cilantro
  • Fresh juice of 2 limes
  • 1 can (15 ounces) red kidney beans, rinsed and drained
  • Salt and fresh-ground pepper
  • 3 ounces mixed salad leaves

    How to make it  25 minutes

  • 1

    Mix the oil with the garlic and ground coriander, and season with salt and pepper to taste. Brush this mixture over both sides of the swordfish steaks.

  • 2

    Heat a ridged, cast-iron grill pan or nonstick skillet until hot. Fry the fish steaks until just cooked — they should still be very slightly translucent in the middle, because swordfish becomes dry if overcooked — 3 to 5 minutes on each side.

  • 3

    Meanwhile, make the salad. Peel, seed, and chop the avocados. Mix the avocado chunks with the tomatoes, onion, chile, cilantro, and lime juice. Stir in the red kidney beans and season to taste.

  • 4

    Serve the spicy swordfish steaks with the salad and a garnish of mixed salad leaves.

More Ideas

  • To make Spicy Swordfish Wraps, after cooking the fish, flake it into bite-size pieces. While still hot, toss with 1 seeded and finely shredded red bell pepper, and the salad, made without the beans. Add some fresh salad leaves tossed with watercress sprigs and wrap the mixture in 8 warmed flour tortillas.
  • Canned chickpeas make a nutty-textured alternative to red kidney beans.

Nutritional Information(per serving)

  • Calories: 460
  • Fat: 26g
  • Saturated Fat: 5g
  • Carbs: 27g
  • Protein: 31g
  • Fiber: 10g

Plus Points

  • Swordfish is an excellent source of niacin. This B vitamin is involved in the release of energy in cells.
  • Avocados are rich in vitamin E, which has important antioxidant properties.
  • Red kidney beans are a good source of soluble fiber. They also contain good amounts of the B vitamins B1, B6, and niacin.
  • Fresh cilantro is prescribed by herbalists as a tonic for the stomach, and both the seeds (called coriander seeds) and leaves are recommended for urinary tract problems.

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