Pan-Fried Swordfish Steaks with Mexican Salad

Quick look

  • prep 15 min    cook 10 min
  • serves 4


  • 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.

Want to stay smart and healthy?

Get our weekly Health Reads newsletter

how we use your e-mail
We will use your email address to send you this newsletter. For more information please read our privacy policy.

Funny Jokes

Some people like to travel by train because 
it combines the slowness of a car with the cramped public exposure of 
an airplane.

Dennis Miller

Funny Jokes

I think my pilot was a little inexperienced. We were sitting on the runway, and he said, “OK, folks, we’re gonna be taking off in a just few—whoa! Here we go.”

Kevin Nealon

Funny Jokes

“I can’t wait until your vacation is over.” 
—Everyone following you on Instagram


Funny Jokes

A man knocked on my door and asked for a donation toward the local swimming pool. So I gave him a glass of water.

Comedian Greg Davies

Funny Jokes

Just found the worst page in the entire dictionary. What I saw was disgraceful, disgusting, dishonest, and disingenuous.


Funny Jokes

Client: We need you to log in to the YouTube and make all our company videos viral.


Funny Jokes

My cat just walked up to the paper shredder and said, “Teach me 
everything you know.”


Funny Jokes

“Just because you can’t dance doesn’t mean you shouldn’t dance.” 

@yoyoha (Josh Hara)

Funny Jokes

My parents didn’t want to move to Florida, but they turned 60 and that’s the law.

—Jerry Seinfeld

Funny Jokes

Q: What do you call an Amish guy with his hand in a horse’s mouth?

A: A mechanic.