Ingredients with Measurements:
- 4 swordfish steaks (6 oz each)
- 1 tbsp olive oil
- Salt and pepper to taste
- 1 ripe mango, peeled and diced
- 1/2 red onion, finely chopped
- 1 jalapeno pepper, seeded and minced
- 1/4 cup chopped fresh cilantro
- 2 tbsp lime juice
- 1 tbsp honey
Special equipment needed:
- Grill pan or outdoor grill
- Mixing bowl
Step-by-step instructions:
1. Preheat grill pan or outdoor grill to medium-high heat.
2. Brush swordfish steaks with olive oil and season with salt and pepper.
3. Grill swordfish steaks for 4-5 minutes per side or until cooked through.
4. In a mixing bowl, combine diced mango, red onion, jalapeno pepper, cilantro, lime juice, and honey. Mix well.
5. Serve grilled swordfish steaks with mango salsa on top.
- Time:
Preparation time: 15 minutes
- Cooking time: 10 minutes
Temperature:
- Grill pan or outdoor grill: medium-high heat
Serving size:
- 4 servings
Nutritional information:
- Calories: 300
- Fat: 10g
- Carbohydrates: 15g
- Protein: 35g
Substitutions for ingredients:
- Swordfish steaks can be substituted with other firm white fish such as halibut or cod.
- Red onion can be substituted with shallots or green onions.
- Jalapeno pepper can be substituted with other types of chili peppers such as serrano or habanero.
Variations:
- Add diced avocado to the mango salsa for a creamier texture.
- Use pineapple instead of mango for a tropical twist.
- Add a pinch of cumin or chili powder to the swordfish seasoning for a smoky flavor.
Tips and tricks:
- Make sure the grill pan or outdoor grill is well-oiled to prevent sticking.
- Let the swordfish steaks rest for a few minutes before serving to allow the juices to redistribute.
- Adjust the amount of jalapeno pepper to your desired level of spiciness.
Storage instructions:
- Store leftover grilled swordfish and mango salsa separately in airtight containers in the refrigerator for up to 2 days.
Reheating instructions:
- Reheat swordfish in the microwave or oven until heated through.
- Mango salsa can be served cold or at room temperature.
Presentation ideas:
- Serve grilled swordfish and mango salsa on a bed of rice or quinoa.
- Garnish with extra cilantro leaves or lime wedges.
Pairings:
- Serve with a side of grilled vegetables such as zucchini or bell peppers.
- Pair with a crisp white wine such as Sauvignon Blanc or Pinot Grigio.
Suggested side dishes:
- Grilled vegetables
- Rice or quinoa
- Roasted sweet potatoes
Troubleshooting advice:
- If the swordfish sticks to the grill pan or outdoor grill, try brushing it with more oil or using a non-stick cooking spray.
Food safety advice:
- Make sure the swordfish is cooked to an internal temperature of 145°F to ensure it is safe to eat.
- Wash hands and surfaces thoroughly before and after handling raw fish.
Food history:
- Swordfish is a popular fish for grilling and has been consumed for centuries in Mediterranean and Asian cuisines.
Flavor profiles:
- Grilled swordfish has a mild and meaty flavor that pairs well with sweet and tangy mango salsa.
Serving suggestions:
- Serve on a large platter for a family-style meal or on individual plates for a more formal presentation.
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