Grilled Swordfish and Mango Salsa Recipe

by Jenny Manseau on September 14th, 2011


Jenny Manseau Gluten Free Works

gluten-free swordfish mango recipeFish is one of my favorite things to eat, but sadly I don’t cook it enough. We eat a lot of sushi in our house because Bryan isn’t a huge fan of fish when it is cooked, except for swordfish.  He’s eaten a few cooked fish dishes that I’ve made but like I said, I don’t cook it often enough.

A few months ago we went to a local restaurant because he was craving swordfish.  He had his grilled with a bruschetta topping to it while I had a delicious piece of mahi-mahi with a mango salsa on top. He was a bit jealous of my salsa and wasn’t such a fan of the bruschetta. I promised him the next time it is on sale we would pick up a piece and I would cook it however he wished.  He asked for it to be grilled with a mango salsa, similar to the one I had on my mahi-mahi.

Lucky for him, swordfish was on sale this week! So keeping true to my promise we went and picked up a good size piece (for the two of us to share) of swordfish, and the ingredients for a simple yet delicious onion-free mango salsa.  I just did a costing card for this meal and minus the steamed veggies on the side (we used green giant frozen steam ready veggies which were on sale for $1.00!) it totaled $8.27 per person!! If you were to add the veggies, it would be still only $8.77 per person.  You can’t go out anywhere to get a delicious and healthy meal for that price. Again, we bought the fish on sale so it helped with the price.  So if you do like I do and plan your weekly menu based on your local grocery adds or a local famers market prices you can find some great deals and make simple yet delicious and healthy meals for less.

This meal is beyond easy to make with only a few ingredients…five ingredients to be exact (salt, pepper and olive oil are “free” ingredients, meaning I have these on hand at all times and are basic ingredients for many recipes). I would suggest preparing the salsa at least an hour before and let it hang out in the fridge so all of the flavors are melded together nicely.  The fish takes between 8-10 minutes, so this is the perfect for a busy weeknight meal.

 

Grilled Swordfish

3/4 – 1 Pound of Swordfish Fillet – cut in half (enough for two people)

Juice of 1/2 Lime

Salt and Pepper – to taste

Olive Oil

Lightly brush the swordfish fillet with olive oil and squeeze the lime juice over it and season with salt and pepper – flip and repeat on the other side.

Pre-heat your grill to medium-high heat.  Add the swordfish and cook for about 4-5 minutes per side.

 

Onion-Free Mango Salsa

2 Large Ripe Mango – Diced(about 1 1/2 – 2 cups)

1 Medium Red Bell Pepper – Diced (about 1/2 – 3/4 cup)

Juice of 1/2 a Lime (about 1 tablespoon)

1 Tablespoon Olive Oil

1/8 cup Finely Chopped Cilantro (You can add more depending on your taste)

Salt and Pepper to taste

Add diced mango, red pepper, olive oil, lime juice, and season with salt and pepper – taste.  Add cilantro last and mix to combine well.  Refrigerate for at least one hour.

 

Hope you enjoy this meal!

 

------------------------------- Author Information: Jenny Manseau – Gluten Free Blogger. Location: Portsmouth, RI Website: www.creativecookinggf.com Facebook: www.facebook.com/creativecookinggf Twitter: www.twitter.com/creatively_gf E-mail: creativecookinggf@gmail.com

 


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