Char-grilled Swordfish on Warm Avocado Corn Salad 

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Serves: 4 person(s)

Preparation Time: 10 mins
Cooking Time: 10 mins

The delicious flavor combinations and the healthy fats in the fish, avocado and olive oil make this a dish that will satisfy your taste buds!

Suggestions:

* Swordfish and other higher-mercury fish should be limited to an occasional fish dish, particularly for children and women of child-bearing age. In pregnancy and nursing, swordfish and wine may need to be avoided - check with your health practitioner.

Ingredients:

4 swordfish steaks (about 5 oz each) *

1 Tbsp olive oil

1 shallot, chopped

2 small to medium corn cobs, kernels removed (can be substituted with about 8 3/4 oz. canned corn)

1/2 red bell pepper, finely diced

1 small to medium avocado, diced (about 5 oz)

1/4 cup chopped fresh coriander

1/4 cup white wine *

2 Tbsp lemon juice

2 Tbsp red wine vinegar

1 light spray of cooking spray

Directions:

Lightly spray a non-stick frying pan, then heat on high, and sear the swordfish for 1 to 2 minutes or until starting to soften. Remove from pan. Cover with foil and keep warm in a low oven.

Add the shallot, corn, and red bell pepper to pan and cook, stirring for 1 to 2 minutes. Add the avocado, coriander and white wine. Cover and steam for 1 minute or until heated through.

Place avocado-corn mixture on heated plates and top with swordfish. Add lemon and vinegar to the pan and whisk into pan juices. Pour over the fish and serve immediately.

Variations:

* You can replace swordfish with salmon, sole or haddock, if desired. Note: These variations are not included in the nutritional analysis.

Author:

Fresh Finesse
Fresh Finesse