- 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
- 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
- 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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