Seared Swordfish with Mango Salsa


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)


STEP 1: Rub the oil all over the fish and season. Heat a griddle pan or BBQ, cook the fish for 3 mins, then turn over and cook for 3 mins on the other side until charred and just cooked through.

STEP 2: For the salsa, toss together the mango, spring onions, chilli, lime zest and juice and coriander. Serve with the grilled fish and salad leaves.

Nutrition Information:

  • Calories per serving: 208 (makes 2 servings)
  • Fat: 10g
  • Saturates: 2g
  • Carbs: 12g
  • Sugar: 12g
  • Fiber: 2g
  • Protein: 19g
  • Salt: 0.34g
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