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Swordfish with Mango Salsa
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15 minutes
2 servings
Adjust servings
dairy-free
gluten-free
kid friendly
has meat
has pasta
has seafood
(?)
Has seafood from:
swordfish
mediterranean
vegan
(?)
Not vegan due to:
swordfish
vegetarian
(?)
Not vegetarian due to:
swordfish
pescetarian
paleo
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.0% of RDA
• Calories: 19.3% of RDA
• Carbs: 7.5% of RDA
• Fat (total lipid): 30.9% of RDA
• Fiber: 13.3% of RDA
• Fructose: 16.2% of RDA
• Protein: 31.4% of RDA
• Sodium: 10.7% of RDA
• Sugar: 46.2% of RDA
• Vitamin A (IU): 114% of RDA
• Vitamin B6: 59.7% of RDA
• Vitamin C: 99.8% of RDA
• Iron: 1.0% of RDA
• Magnesium: 20.1% of RDA
• Manganese: 3.8% of RDA
• Niacin: 79.8% of RDA
• Potassium: 30.5% of RDA
• Zinc: 9.6% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
MACROS
Carbohydrate
20.6
g
Calories
387
 
Fiber
3.73
g
Iron
0.187
mg
Protein
35.3
g
Sodium
145
mg
Sugars
14.4
g
Fat (total lipid)
18.9
g
 
MAIN RECIPE INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
2
fillets
+
-
 
~1 inch thick, or 6 oz.
 
1
tbsp
+
-
 
 
2
tsp
+
-
 
1 tsp each fillet, 1/2 tsp each side.
 
1
whole
+
-
 
cut in half, each half will juice 1 sowrdfish.
 
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INGREDIENTS FOR: MANGO SALSA
Amount
Measure
Ingredient
 
1
whole
diced.
 
1/2
cups
seeded and diced.
 
1/4
cups
fresh squeezed.
 
1/4
cups
chopped.
 
1/2
cups
chopped.
 
1/2
cups
optional. diced.
 
1/2
whole
seeded and diced.
 
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Recipe Short Name:
Add new ingredient
 
PREPARATION
HOW TO MAKE MANGO SALSA
1.
Follow the steps in the dependent recipe.
HOW TO PREPARE SWORDFISH
2.
Rinse the swordfish steaks under cool water and pat them down with paper towels to absorb any excess moisture. This is always a good idea with fish, to refresh it and wash away any stray skin or scales.
3.
Coat the bottom of a frying pan with oil, using just enough to keep the swordfish from sticking. Heat the oil until you can just start to smell it, or a drop of water dances across the surface when flicked into the pan. Lay the swordfish steaks into the oil, being careful not to drop them in, which can make the hot oil splash out of the pan.
4.
Sprinkle with 1/2 tsp paprika and rub into fish. Squeeze the juice from half of a fresh lemon over the fish, and let it cook for four to five minutes. Sprinkle a little bit of salt and pepper on top.
5.
Turn the swordfish with a pancake turner. A fork will puncture the fish and allow juices to escape and fish can be hard to handle with tongs.
6.
Salt and pepper the swordfish, remembering to go light on the salt, and squeeze the juice form the other half of the lemon on top of the swordfish steaks. Let them cook for four to five minutes, or until they have turned entirely from translucent to opaque, and the flesh flakes easily with a fork.
7.
Serve with Mango Salsa.
DEPENDENT RECIPES:
1.
This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 387
Protein 35.3 g
Carbohydrates 20.6 g
Iron 0.19 mg
Fiber 3.73 g
Calcium 9.88 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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