Health Insurance & Group Health Insurance ad

Island Swordfish #1

4 servings

Chopped mango and papaya bring tropical freshness to grilled Island Swordfish. Also a Fine grilling recipe.

  • 1/2 cup chopped ripe mango
  • 1/4 cup peeled, seeded, chopped papaya
  • 2 Tablespoons finely chopped celery
  • 1 Tablespoon minced fresh parsley
  • 1 Tablespoon lime juice
  • 2 teaspoons finely chopped purple onions
  • 1 teaspoon minced garlic
  • 1 teaspoon seeded, minced
       jalapeno peppers
  • 2 Tablespoons rice vinegar
  • 2 Tablespoons Dijon mustard
  • 1 Tablespoon plus 1 teaspoon low
       sodium soy sauce
  • 1 pound swordfish steaks, 3/4 -inch thick
  •    vegetable cooking spray
  •    fresh parsley, sprigs

Combine first 8 ingredients in a small bowl...chill.

The secret of slicing a ripe mango: Peel the mango with a paring knife. Cut a small slice off the stem end. Stand the mango on its cut end, a narrow side facing you. Cut one side of flesh off the pit, making a vertical slice about 1/2 inch from the center so the knife clears the pit. Repeat on other 3 sides. Now slice, dice, chop or puree.

Combine rice vinegar, mustard and soy sauce in a small bowl; stir with a wire whisk until well blended. Brush vinegar mixture over steaks.

Spray broiler pan with vegetable cooking spray and broil steaks about 6 minutes on each side or until fish flakes easily when tested with a fork. Transfer steaks to individual plates and serve with 1/4 cup mango mixture on side of steaks. Garnish with parsley sprigs if desired. Serve immediately.

Note: This is a fine recipe for grilling. Coat grill rack with cooking spray; place grill over medium-hot coals. Place steaks on rack and grill 5 minutes on each side or until fish flakes easily when tested with a fork

Nutrition Facts
Amount Per Serving: Calories 181 - Calories from Fat 60
Percent Total Calories From: Fat 33%, Protein 52%, Carbohydrate 15%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 2g, Cholesterol 44mg, Sodium 432mg, Total Carbohydrate 7g, Dietary Fiber 0g, Protein 24g, Vitamin A 1102 units, Vitamin C 17 units, Calcium 0 units, Iron 1 units

Bon appetit!

Health Insurance & Group Health Insurance ad

Site Links
Home Page   Cool Links   Jokes & Games   Recipe Search   E-Mail
Recipe Links
Beverages    Breads    Desserts    Eggs    Grains/Rice   Meats    Pastas
Poultry   Salads   Sauces/Spices   Seafood   Soups/Stews  Vegetables
Vegetarian  Vegetarian Soups/Stews  Yogurts  All Recipes - Superlinks

Barricks Insurance Services
276 N El Camino Real #6, Oceanside, CA 92058
Phone:   (310) 678-6315

©1995  Barricks Insurance Services. CA License #0383850