Swordfish Steaks with Fruit Salsa

  • Prep 25 min
  • Total 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)

Steps

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  • 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.

Notes









Tips

 

Nutritional Information

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
230
Calories from Fat
45
% Daily Value
Total Fat
5g
8%
Saturated Fat
1g
5%
Cholesterol
45mg
15%
Sodium
290mg
12%
Total Carbohydrate
22g
7%
Dietary Fiber
1g
4%
Sugars
20g
Protein
23g
% Daily Value*:
Vitamin A
4%
4%
Vitamin C
25%
25%
Calcium
4%
4%
Iron
10%
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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