The lively flavours of Mexico combine in this supper dish of spicy swordfish steaks paired with a salsa-style kidney bean salad based on the famous avocado dip, guacamole. Serve with boiled brown or white rice or, to carry through the Mexican theme, warm flour tortillas.
To make spicy swordfish wraps, after cooking the fish, flake it into bite-sized pieces. While still hot, toss with 1 red pepper, seeded and finely shredded, and the salad, made without the beans. Add some fresh salad leaves tossed with sprigs of watercress and wrap the mixture in 8 warmed flour tortillas. * As an alternative to swordfish, try shark steaks which are similar in appearance. They have a surprisingly soft flesh when cooked. * Canned chickpeas make a nutty-textured alternative to red kidney beans.
Swordfish is an excellent source of niacin. This B vitamin is involved in the release of energy in cells. * Avocados are rich in vitamin E, which has important antioxidant properties. * Red kidney beans are a good source of soluble fibre. They also contain good amounts of the B vitamins B1, B6 and niacin. * Fresh coriander is prescribed by herbalists as a tonic for the stomach, and both the seeds and leaves are recommended for urinary tract problems.
B1, B6, B12, niacin, selenium * C, E, iron, potassium * A, B2, folate, calcium, copper, zinc