Pan-Seared Swordfish with Papaya Salsa

RECIPESPLUS
10Ingredients
35Minutes
590Calories

Ingredients

US|METRIC
  • 1/2 bunch flat leaf parsley leaves (finely chopped)
  • 2 garlic cloves (peeled and finely chopped)
  • 6 tablespoons olive oil (+ 2 tsp)
  • 6 tablespoons white wine vinegar
  • 4 swordfish steaks (about 200g each)
  • 1 papaya (large ripe, or 2 small, peeled and cut into cubes)
  • 2 limes (juiced)
  • 1 red chilli (deseeded and finely chopped)
  • 3 tablespoons coconut (grated fresh, or dried)
  • 4 stalks fresh mint (cut into strips)
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    Directions

    1. Mix parsley, garlic, vinegar and 6 tbsp olive oil. Season then add swordfish and marinate for 1 hour.
    2. For the papaya salad, drizzle 4 tbsp lime juice over papaya. Add chili and coconut. Set aside.
    3. To finish, heat 2 tsp olive oil in a frying pan, remove swordfish from marinade and sear for about 2 mins on each side. Add marinade and coat steaks. Serve with papaya salsa and garnish with chopped mint.
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    NutritionView More

    590Calories
    Sodium11% DV260mg
    Fat51% DV33g
    Protein114% DV58g
    Carbs5% DV15g
    Fiber16% DV4g
    Calories590Calories from Fat300
    % DAILY VALUE
    Total Fat33g51%
    Saturated Fat7g35%
    Trans Fat
    Cholesterol110mg37%
    Sodium260mg11%
    Potassium1090mg31%
    Protein58g114%
    Calories from Fat300
    % DAILY VALUE
    Total Carbohydrate15g5%
    Dietary Fiber4g16%
    Sugars6g12%
    Vitamin A25%
    Vitamin C110%
    Calcium6%
    Iron20%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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