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Grilled Swordfish with Mango and Black Bean Salsa Recipe

Grilled Swordfish with Mango and Black Bean Salsa Recipe

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Grilled Swordfish with Mango and Black Bean Salsa

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Ingredients

Count

Nutrition

128

Calories

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Ingredients:

Serving

salsa
1 small, fully ripe mango, peeled, pitted, and cut into small dice
3/4 cup cooked black beans (canned beans, well rinsed, are fine)
1 small red bell pepper, cored, seeded, cut into small dice, and blanched
1/2 bunch scallions, green parts only, chopped
2 tsp rice vinegar
2 tbsp fresh orange juice
1/2 tsp finely grated lime zest
1 very small jalapeno pepper, seeded and minced
salt and freshly ground black pepper
6 swordfish fillets (about 7 oz each)
2 tsp olive oil
salt and freshly ground black pepper

Directions:

Prepare an outdoor grill. At least 30 minutes in advance, combine the salsa ingredients in a nonreactive bowl. (The salsa may be made and refrigerated up to 2 days in advance.)
Coat the fish with the olive oil and season with the salt and pepper. Grill the fillets about 7 to 8 inches from the heat source for 1 1/2 minutes. Rotate the fillets 45° to make an attractive crosshatch pattern and cook 1 1/2 minutes more. Turn and cook for 1 1/2 minutes.
Alternatively, heat a grill pan until very hot, about 3 minutes. Sear the fillets following the time schedule above. The fish is done when it is almost firm. Remove the fillets to plates, crosshatched side up. Stir the salsa, spoon it generously over the fish, and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	128.11 Kcal (536 kJ)
Calories from fat	51.53 Kcal
		% Daily Value*
Total Fat	5.73g	9%
Cholesterol	33.62mg	11%
Sodium	135.78mg	6%
Potassium	255.77mg	5%
Total Carbs	8.8g	3%
Sugars	2.78g	11%
Dietary Fiber	2.62g	10%
Protein	10.38g	21%
Vitamin C	25.3mg	42%
Vitamin A	0.5mg	16%
Iron	9mg	50%
Calcium	23.5mg	2%

Amount Per 100 g
Calories	121.21 Kcal (507 kJ)
Calories from fat	48.75 Kcal
		% Daily Value*
Total Fat	5.42g	9%
Cholesterol	31.81mg	11%
Sodium	128.46mg	6%
Potassium	242mg	5%
Total Carbs	8.33g	3%
Sugars	2.63g	11%
Dietary Fiber	2.48g	10%
Protein	9.82g	21%
Vitamin C	24mg	42%
Vitamin A	0.5mg	16%
Iron	8.5mg	50%
Calcium	22.3mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.