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Grilled Swordfish with Mango Salsa and Quinoa Pilaf
Grilled Swordfish with Mango Salsa and Quinoa Pilaf

Grilled Swordfish with Mango Salsa and Quinoa Pilaf
A vibrant and nutritious lunch featuring grilled swordfish, complemented by a refreshing mango salsa and a side of quinoa pilaf.
Grilled Swordfish with Mango Salsa and Quinoa Pilaf
Ingredients:
1
Servings
  • 200
    g
     swordfish steak
  • 1
    item
     mango
  • 0.5
    item
     red onion
  • 1
    item
     lime
  • 10
    g
     cilantro
  • 100
    g
     quinoa
  • 2
    tbsp
     olive oil
  • 2
    clove
     garlic
  • 1
    item
     red bell pepper
  • 250
    ml
     chicken broth
  • 1
    tsp
     black pepper
  • 1
    tsp
     salt
Preparation Time: 45 minutes
Grilled Swordfish with Mango Salsa and Quinoa Pilaf
Instructions:
  1. Preheat grill to medium-high heat.
  2. Season swordfish with salt and black pepper.
  3. Grill swordfish for about 4-5 minutes on each side until cooked through.
  4. Dice mango and red onion finely. Mix with lime juice and chopped cilantro to make salsa.
  5. Rinse quinoa under cold water. In a saucepan, heat olive oil and sauté minced garlic and diced red bell pepper.
  6. Add quinoa to the saucepan and toast for a minute. Pour in chicken broth, bring to a boil, then reduce heat to low and cover.
  7. Cook quinoa for about 15 minutes until liquid is absorbed. Fluff with a fork.
  8. Serve grilled swordfish topped with mango salsa alongside quinoa pilaf.
Nutrition Per Serving 700 g Per 100g
Energy 735 kcal 105 kcal
Protein 45 g 6.4 g
Fibre 10 g 1.4 g
Salt 1 g 0.1 g
Sugar 12 g 1.7 g
Carbohydrates 80 g 11.4 g
Fat 30 g 4.3 g
  • 200
    g
     swordfish steak
  • 1
    item
     mango
  • 0.5
    item
     red onion
  • 1
    item
     lime
  • 10
    g
     cilantro
  • 100
    g
     quinoa
  • 2
    tbsp
     olive oil
  • 2
    clove
     garlic
  • 1
    item
     red bell pepper
  • 250
    ml
     chicken broth
  • 1
    tsp
     black pepper
  • 1
    tsp
     salt
1
Servings
0

Preheat grill to medium-high heat.

Season swordfish with salt and black pepper.

Grill swordfish for about 4-5 minutes on each side until cooked through.

Dice mango and red onion finely. Mix with lime juice and chopped cilantro to make salsa.

Rinse quinoa under cold water. In a saucepan, heat olive oil and sauté minced garlic and diced red bell pepper.

Add quinoa to the saucepan and toast for a minute. Pour in chicken broth, bring to a boil, then reduce heat to low and cover.

Cook quinoa for about 15 minutes until liquid is absorbed. Fluff with a fork.

Serve grilled swordfish topped with mango salsa alongside quinoa pilaf.

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