Pan-fried swordfish steaks with Mexican salad

Pan-fried swordfish steaks with Mexican salad

18saves
25min


2 people made this

About this recipe: 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.

Norma MacMillan

Ingredients
Serves: 4 

  • 2 tbsp extra virgin olive oil
  • 1 garlic clove, crushed
  • ½ tsp ground coriander
  • 4 swordfish steaks, about 450 g (1 lb) in total
  • 2 avocados
  • 6 ripe plum tomatoes, chopped
  • 1 red onion, finely chopped
  • 1 fresh red chilli, seeded and chopped
  • 6 tbsp chopped fresh coriander
  • juice of 2 limes
  • 1 can red kidney beans, about 400 g, drained
  • salt and pepper
  • 85 g (3 oz) mixed salad leaves to garnish

Method
Prep:15min  ›  Cook:10min  ›  Ready in:25min 

  1. Mix the oil with the garlic and ground coriander, and season with salt and pepper to taste. Brush this mixture over both sides of the swordfish steaks.
  2. Heat a ridged cast-iron grill pan or non-stick frying pan until hot. Fry the fish steaks for 3–5 minutes on each side or until just cooked – they should still be very slightly translucent in the centre, as swordfish becomes dry if overcooked.
  3. Meanwhile, make the salad. Peel, stone and chop the avocados, and mix with the tomatoes, onion, chilli, coriander and lime juice. Stir in the red kidney beans and season to taste.
  4. Serve the spicy swordfish steaks with the salad and a garnish of mixed salad leaves.

Some more ideas

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.

Plus points

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.

Each serving provides

B1, B6, B12, niacin, selenium * C, E, iron, potassium * A, B2, folate, calcium, copper, zinc

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