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Sword Fish With Mango Relish

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  Minced white onion 45 Gram (1/4 Cup)
  Ripe mangoes 250 Gram, diced (1 1/2 Cups)
  Diced red bell pepper 115 Gram (3/4 Cup)
  Chopped cilantro 10 Gram (1/4 Cup)
  Minced fresh ginger 1 Tablespoon
  Lemon juice 50 Milliliter (2 Tablespoon)
  Vegetable oil 2 Teaspoon
  Swordfish 1 1⁄2 Pound, cut. into 1/2- by 2-inch strips (680 Gram)
  Cilantro sprigs 20 Gram (1/2 Cup, Lightly Packed)

1. To prepare mango relish, place onion in a fine strainer; rinse with cold water. Place in a bowl, cover with ice water, and let stand for 30 minutes. Drain. Return onion to bowl; stir in mango, bell pepper, chopped cilantro, ginger, and lemon juice; set aside.
2. Heat oil in a wide nonstick frying pan or wok over medium-high heat. When oil is hot, add swordfish and stir-fry gently (flipping with a spatula, if needed) until just opaque but still moist in thickest part; cut to test (about 4 minutes). Spoon swordfish onto a platter; top with mango relish and garnish with cilantro sprigs

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1366 Calories from Fat 345

% Daily Value*

Total Fat 39 g59.3%

Saturated Fat 9 g45%

Trans Fat 0 g

Cholesterol 265.4 mg88.5%

Sodium 638.2 mg26.6%

Total Carbohydrates 103 g34.2%

Dietary Fiber 8.3 g33%

Sugars 43.5 g

Protein 138 g276.4%

Vitamin A 167.3% Vitamin C 425.7%

Calcium 8.6% Iron 38.7%

*Based on a 2000 Calorie diet


Sword Fish With Mango Relish Recipe