Mango Marinated Seared Swordfish With Tropical Fruit Salsa Recipe
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Directions:
- Marinade: In a small bowl whisk together the marinade ingredients.
- Pour into a large resealable plastic bag.
- Add swordfish.
- Seal and shake bag to completely coat fish.
- Put in refrigerator and marinate at least 1 hour.
- Salsa: Chop well drained fruit into small pieces.
- Combine fruit and remaining ingredients in a bowl and refrigerate to let flavors meld while fish is marinating.
- In a large skillet heat canola oil over medium-high heat.
- Remove fish from marinade.
- Pat dry and cook for 5 minutes on each side.
- Serve fish with salsa either on top or on the side.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 387.17 Kcal (1621 kJ) | ||
| Calories from fat | 169.54 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.84g | 29% | |
|---|---|---|---|
| Cholesterol | 7.37mg | 2% | |
| Sodium | 25.81mg | 1% | |
| Potassium | 382.96mg | 8% | |
| Total Carbs | 52.31g | 17% | |
| Sugars | 4.09g | 16% | |
| Dietary Fiber | 2.8g | 11% | |
| Protein | 3.95g | 8% | |
| Vitamin C | 47mg | 78% | |
| Iron | 15.8mg | 88% | |
| Calcium | 42.8mg | 4% | |
| Amount Per 100 g | |||
| Calories | 126.69 Kcal (530 kJ) | ||
| Calories from fat | 55.48 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.16g | 29% | |
|---|---|---|---|
| Cholesterol | 2.41mg | 2% | |
| Sodium | 8.45mg | 1% | |
| Potassium | 125.32mg | 8% | |
| Total Carbs | 17.12g | 17% | |
| Sugars | 1.34g | 16% | |
| Dietary Fiber | 0.92g | 11% | |
| Protein | 1.29g | 8% | |
| Vitamin C | 15.4mg | 78% | |
| Iron | 5.2mg | 88% | |
| Calcium | 14mg | 4% | |
* 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.
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