Grilled Swordfish with Black Bean and Corn Salsa

  • Prep Time 45 min
  • Total Time 1 hr 15 min
  • Servings 6

Ingredients

Ingredients

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

Directions

Directions

  • 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.

Notes










Tips

Expert Tips

Swordfish is a good choice because it contains omega-3 fatty acids. Combined with black beans and corn, this dish is a good source of many vitamins and minerals.

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
310
Calories from Fat
90
% Daily Value
Total Fat
10g
15%
Saturated Fat
2g
11%
Trans Fat
0g
0%
Cholesterol
75mg
25%
Sodium
680mg
28%
Total Carbohydrate
25g
8%
Dietary Fiber
7g
26%
Sugars
5g
5%
Protein
31g
31%
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
10%
10%
Calcium
8%
8%
Iron
15%
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 Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.