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Grilled Swordfish with Black Bean and Corn Salsa

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  • Prep 45 min
  • Total 1 hr 15 min
  • Servings 6
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Grilled fish served with black bean and corn salsa – a scrumptious meal that can be made ready in a little over an hour.
Updated Oct 1, 2010
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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

Steps

  • 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.

Tips from the Betty Crocker Kitchens

  • tip 1
    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

310 Calories, 10g Total Fat, 31g Protein, 25g Total Carbohydrate, 5g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
310
Calories from Fat
90
Total Fat
10g
15%
Saturated Fat
2g
11%
Trans Fat
0g
Cholesterol
75mg
25%
Sodium
680mg
28%
Potassium
810mg
23%
Total Carbohydrate
25g
8%
Dietary Fiber
7g
26%
Sugars
5g
Protein
31g
% 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.
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