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!
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.
Tips:
* 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.