Are you craving a restaurant-quality meal that's both incredibly delicious and surprisingly healthy? Look no further than this mouthwatering Low Fat Low Calorie Swordfish with Salsa recipe that promises to tantalize your taste buds while keeping your nutrition goals on track. In just 25 minutes, you'll create a stunning dish that looks like it was prepared by a professional chef, but can be easily mastered in your own kitchen. Prepare to impress your family and friends with a meal that's as stunning to look at as it is to devour!
Prep Time: 15 mins
Cook Time: 10 mins
Total Time: 25 mins
Cuisine: American
Serves: 4 servings
Ingredients
- Swordfish fillets
- Olive oil
- Garlic
- Tomatoes
- Red onion
- Fresh cilantro
- Lime juice
- Salt
- Pepper
Instructions
- Prepare the salsa first by finely dicing tomatoes, red onion, and fresh cilantro into a medium bowl. Add minced garlic, freshly squeezed lime juice, a pinch of salt, and ground black pepper. Mix thoroughly and set aside to allow flavors to meld.
- Pat swordfish fillets completely dry using paper towels. This helps achieve better searing and prevents steaming.
- Lightly brush swordfish fillets with olive oil on both sides. Season generously with salt and freshly ground black pepper.
- Heat a non-stick skillet or grill pan over medium-high heat. Ensure the pan is hot before adding fish to create a nice sear.
- Place swordfish fillets in the hot pan. Cook for approximately 4-5 minutes on the first side until a golden-brown crust forms.
- Carefully flip the fillets and cook an additional 3-4 minutes, or until fish is opaque and reaches an internal temperature of 145°F (63°C).
- Remove swordfish from heat and let rest for 2-3 minutes to allow juices to redistribute.
- Plate the swordfish and generously top with prepared fresh salsa. Garnish with additional fresh cilantro if desired.
- Serve immediately while fish is hot and salsa is fresh, ideally with a light side salad or steamed vegetables.
Tips
- Pat the swordfish fillets completely dry before cooking to ensure a perfect golden-brown sear
- Use a hot pan to achieve that beautiful caramelized exterior
- Don't overcook the fish - swordfish should be just opaque and reach 145°F internal temperature
- Let the fish rest after cooking to redistribute juices and maintain moisture
- Make the salsa ahead of time to allow flavors to meld and intensify
- Choose fresh, high-quality swordfish for the best taste and texture
- If you don't have a grill pan, a non-stick skillet works perfectly
- Garnish with extra fresh cilantro for a burst of color and flavor
- Serve immediately for the best taste and presentation
Nutrition Facts
Calories: 203kcal
Carbohydrates: 10g
Protein: 25g
Fat: g
Saturated Fat: 1g
Cholesterol: 60mg
