Photo: Gregor Moser
Seared swordfish with mango salsa
8 ingredients
10 min + 5 min
Serves 2
openrecipes
A great al fresco meal, simple, summery, light and refreshing - all you need now is some sun!
Estimated Nutrition (whole recipe, rough)
273
Calories
3g
Protein
14g
Fat
39g
Carbs
Counts 4 of 7 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 4 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Mango | 1 cup diced (165g) | 99 |
| Onion | 1 medium (110g) | 44 |
| Lime | juice of 1 lime (44ml) | 11 |
| Swordfish | not in our table | 0 |
| Coriander | not in our table | 0 |
| Salad | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 tbsp olive oil
- 2 swordfish steaks, about 100g each buy from sustainable stocks)
- ½ mango , peeled and chopped
- 2 spring onions , thinly sliced
- 1 red chilli , deseeded and finely chopped
- zest and juice from ½ lime
- handful coriander leaves, chopped
- salad leaves , to serve
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcgoodfood ·
Recipe sourced from
openrecipes