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CATEGORY CUISINE TAG YIELD
Seafood, Grains Sami A, Chef, On, Shoestring 1 Servings

INGREDIENTS

2 Swordfish steaks
2 oz Flour
1 Floz olive oil
1 oz Butter
1 t Salt
1/2 t Garlic powder
1/2 t Cajun seasoning
1/2 t Thyme
1/2 t Onion powder
1/2 t Ground black pepper
1/2 oz Lemongrass, finely chopped
1/2 oz Fresh coriander, finely
chopped
1 Mango, peeled and diced
2 Tomatoes, skinned seeded
and
diced
1 oz Spring onions, finely
chopped
Salt and pepper
1 pn Sugar
Balsamic vinegar
2 Floz olive oil

INSTRUCTIONS

To make the seasoning, mix together all the seasoning ingredients.  For
the relish, mix the prepared lemongrass, coriander, mango,  tomatoes
and spring onions together and season with salt, pepper and  a pinch of
sugar.  In a separate bowl, whisk the balsamic vinegar and olive oil
together. Stir the dressing into the bowl and mix well.  Pre-heat the
oven 180C. Mix half the seasoning with the flour then  coat the skin of
the fish with the mixture and shake off the excess.  Heat the oil in
the pan then add the butter. Colour the steaks each  side in the pan.
Remove from the heat and sprinkle the fish with the  seasoning. Bake in
an oven at 180C for about 15 minutes until cooked.  Serve with mango
relish.  DISCLAIMER(c) Copyright 1996 - SelecTV Cable Limited. All
rights  reserved. Carlton Food Network http://www.cfn.co.uk/  Posted to
CHILE-HEADS DIGEST V4 #, converted by MM_Buster v2.0l.

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Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 1169
Calories From Fat: 344
Total Fat: 30.7g
Cholesterol: 61mg
Sodium: 8492.1mg
Potassium: 2643.6mg
Carbohydrates: 146.4g
Fiber: 54.7g
Sugar: 15.3g
Protein: 30.7g


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