Fish and Shellfish: Fish Dishes: Char-grilled Swordfish on Warm Avocado Corn Salad

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!

Author: Fresh Finesse
Date: June 06, 2008

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.

Serves: 4 person(s)

Preparation Time: 10 mins
Cooking Time: 10 mins

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.

Nutritional Information
(Per Serving)

Calories:341 cals
Kilojoules:1,424 kJ
Fat:15.0 g
Carbohydrates:19.6 g
Protein:31.0 g
Cholesterol:55.0 mg
Sodium:135 mg
Saturated Fat:2.9 g
Fiber:4.5 g
Calcium:16.0 mg
Total Sugars:3.2 g

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