Swordfish Steaks with Fruit Salsa

Looking for a seafood dinner? Then check out this swordfish steak served with fruit salsa – a wonderful meal ready in 25 minutes.

  • prep time 25 min
  • total time 25 min
  • ingredients 9
  • servings 2

Ingredients

Salsa

1
(11-oz.) can pineapple and mandarin orange segments, drained, coarsely chopped
1
tablespoon chopped red onion
2
teaspoons chopped fresh cilantro
2
teaspoons fresh lime juice
1/8
teaspoon salt
1/2
to 1 jalapeño chile, seeded, chopped (2 to 3 teaspoons)

Fish

1
tablespoon brown sugar
1
tablespoon fresh lime juice
2
(4-oz.) swordfish steaks (3/4 inch thick)
  • 1 In medium microwave-safe bowl, combine all salsa ingredients; mix well. Microwave on HIGH for 1 1/2 to 2 minutes or until thoroughly heated, stirring once halfway through cooking. Cover to keep warm.
  • 2 In small bowl, combine brown sugar and 1 tablespoon lime juice; mix well. Spray broiler pan with nonstick cooking spray. Arrange swordfish steaks on sprayed pan; brush with brown sugar mixture.
  • 3 Broil 4 to 6 inches from heat for 4 to 5 minutes on each side or until fish flakes easily with fork, brushing occasionally with brown sugar mixture. Serve salsa with fish.
  • Nutrition Information

    NUTRITION INFORMATION PER SERVING

    Serving Size: 1 Serving
    Calories
    230
    (
    Calories from Fat
    45),
    % Daily Value
    Total Fat
    5g
    5%
    (Saturated Fat
    1g,
    1%
    ),
    Cholesterol
    45mg
    45%;
    Sodium
    290mg
    290%;
    Total Carbohydrate
    22g
    22%
    (Dietary Fiber
    1g
    1%
      Sugars
    20g
    20%
    ),
    Protein
    23g
    23%
    ;
    % Daily Value*:
    Vitamin A
    4%;
    Vitamin C
    25%;
    Calcium
    4%;
    Iron
    10%;
    Exchanges:
    1 1/2 Fruit; 1 1/2 Other Carbohydrate; 4 Very Lean Meat;
    *Percent Daily Values are based on a 2,000 calorie diet.
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