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Grilled Swordfish with Black Bean and Corn Salsa

Grilled Swordfish with Black Bean and Corn Salsa

Grilled fish served with black bean and corn salsa – a scrumptious meal that can be made ready in a little over an hour.

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37bf04a6-32c2-450d-b82e-b2e71646401d
  • PREP TIME 45 Min
  • TOTAL TIME 1 Hr 15 Min
  • SERVINGS 6

 

Swordfish
1
teaspoon finely grated lime peel
3
tablespoons lime juice
1/2
teaspoon ground cumin
1/4
teaspoon salt
1/8
teaspoon pepper
2
cloves garlic, finely chopped
Liquid from canned tomatoes used in salsa (about 1/2 cup)
3
swordfish steaks (10 to 12 oz each), cut in half
Salsa
1
can (15 oz) Southwestern black beans, drained, rinsed
1
can (11 oz) whole kernel corn, drained
1
can (10 oz) original or mild diced tomatoes with green chiles, drained, liquid reserved
4
medium green onions, chopped (1/4 cup)
1
tablespoon olive oil
2
teaspoons dry sherry or red wine vinegar
1/4
teaspoon salt
1/8
teaspoon pepper
  • 1 In shallow glass or plastic dish, mix all swordfish ingredients except the swordfish. Add swordfish; turn to coat with marinade. Cover; refrigerate at least 30 minutes but no longer than 2 hours to marinate.
  • 2 Meanwhile, in medium bowl, mix all salsa ingredients. Let stand at room temperature.
  • 3 Spray grill rack with cooking spray. Heat gas or charcoal grill. Remove fish from marinade; reserve marinade. Place fish on grill. Cover grill; cook over medium heat 15 to 20 minutes, brushing 2 or 3 times with marinade and turning once, until fish flakes easily with fork. Discard any remaining marinade. Serve fish with room-temperature salsa.
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Nutrition Information:

Nutrition Information:

1 Serving (1 Serving)
  • Calories 310
    • (Calories from Fat 90),
  • Total Fat 10g
    • (Saturated Fat 2g,
    • Trans Fat 0g),
  • Cholesterol 75mg;
  • Sodium 680mg;
  • Total Carbohydrate 25g
    • (Dietary Fiber 7g,
    • Sugars 5g),
  • Protein 31g;
Percent Daily Value*:
  • Vitamin A 15 %;
  • Vitamin C 10 %;
  • Calcium 8 %;
  • Iron 15 %;
Exchanges:
  • 1 Starch;
  • 0 Fruit;
  • 1/2 Other Carbohydrate;
  • 0 Skim Milk;
  • 0 Low-Fat Milk;
  • 0 Milk;
  • 0 Vegetable;
  • 4 Very Lean Meat;
  • 0 Lean Meat;
  • 0 High-Fat Meat;
  • 1 1/2 Fat;
Carbohydrate Choices:
  • 1 1/2;
*Percent Daily Values are based on a 2,000 calorie diet.

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