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Swordfish Steaks With Fruit Salsa
Recipe #295910 |
15 min |
10 min prep |
SERVES
2
,
2
fish steaks
Ingredients
salsa
- 1 (11 ounce) can pineapple chunk, drained, coarsely chopped
- 1 (11 ounce) can mandarin orange segment, drained, coarsely chopped
- 1/2 small red onion, chopped
- 1 tablespoon fresh cilantro, chopped
- 2 teaspoons fresh lime juice
- 1 tablespoon jalapeno chile, seeded, chopped (about 1 chile)
fish
- 1 tablespoon brown sugar
- 1 tablespoon fresh lime juice
- 2 (4 ounce) swordfish steaks (3/4 inch thick)
Directions
1
1. For HOT/WARM SALSA: In a medium microwave-safe bowl, combine all of the salsa ingredients; mix well. Microwave on HIGH for 1-1/2 to 2 minutes or until thoroughly heated, stirring once halfway through cooking. Cover to keep warm.2
2. For COOL/ROOM TEMPERATURE SALSA: Combine all of the ingredients in a medium sized bowl; mix well.3
3. In a small bowl, combine the brown sugar and 1 tablespoon of lime juice; mix well. Rub the mixture on the fish steaks.4
4. Spray a skillet with nonstick cooking spray. Pan fry the steaks for about 2-3 minutes on each side over medium-high heat, until the steaks flake easily with a fork.5
5. Plate the steaks, and spoon the salsa the fish- Enjoy!
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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (466g) Recipe makes 2 servings |
||
| Calories 351 | ||
| Calories from Fat 46 | (13%) | |
| Amount Per Serving | %DV | |
| Total Fat 5.2g | 8% | |
| Saturated Fat 1.3g | 6% | |
| Monounsaturated Fat 1.9g | ||
| Polyunsaturated Fat 1.2g | ||
| Trans Fat 0.0g | ||
| Cholesterol 44mg | 14% | |
| Sodium 110mg | 4% | |
| Potassium 850mg | 24% | |
| Total Carbohydrate 55.2g | 18% | |
| Dietary Fiber 4.5g | 17% | |
| Sugars 46.9g | ||
| Protein 24.6g | 49% | |
| Vitamin A 1328mcg | 26% | |
| Vitamin B6 0.7mg | 32% | |
| Vitamin B12 2.0mcg | 33% | |
| Vitamin C 64mg | 107% | |
| Vitamin E 1mcg | 3% | |
| Calcium 96mg | 9% | |
| Iron 1mg | 9% | |
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