Swordfish Steaks With Mango And Tomato Relish
| 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)
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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