Grilled Swordfish with Mango Salsa

If you find yourself with a few fresh swordfish steaks, this recipe for Grilled Swordfish with Mango Salsa is the best way to prepare it.

Grilled Swordfish topped with Mango Salsa

In this recipe, you’ll be combining a few fresh ingredients to make a delicious mango salsa.  Then, you’ll prepare some wild rice and add in sauteed, chopped vegetables to create a vegetable- rice mixture.  The swordfish and pineapple are grilled, then served on top of the rice.  There are so many great flavors going on in this dish!

Where is the best place to buy fresh swordfish?

Unless you live near the ocean, it might be a little tricky to find good, fresh swordfish.  Be sure to check any good seafood markets in your town, and some grocery stores have access to nice seafood too.  If you can locate “fresh” swordfish, that’s going to be a nice piece of fish.  The more likely scenario is that you’ll find “fresh frozen,” and you’ll find it defrosted at the seafood counter. The quality of frozen swordfish can be good, but make sure that the reddish areas are red, not brown. You can also substitute other meaty fish for this recipe- such as tuna, halibut, or mahi-mahi.

Grilled Swordfish with Mango Salsa and Grilled Pineapple

How can you tell when grilled swordfish is done?

Here’s how to tell if swordfish is done: poke the tines of a fork into the thickest portion of the fish at a 45-degree angle. Then gently twist the fork and pull up some of the fish. Undercooked fish resists flaking and is translucent. If your fish is undercooked, just continue grilling it until it is done.

Grilled Swordfish with Mango Salsa

You can certainly skip the wild rice portion of this recipe and just prepare the swordfish with the mango salsa.  I do love the wild rice element, but it’s delicious without it too.

If you’re following the Weight Watchers Freestyle SmartPoints program, this recipe prepared as indicated is 8 points per serving.  If you prepare this recipe just as Grilled Swordfish with Mango Salsa without the rice, you can count it as zero Freestyle SmartPoints.  Zero!

If you’d like more grilled fish recipes, you might enjoy my Grilled Swordfish with Pineapple- Peach Salsa or this Grilled Fish with Garlic, Basil and LemonGrilled Striped Bass with Garlic- Mustard Sauce and Grilled Halibut with Tomato- Avocado Salsa are great choices for grilling fish too!

Grilled Swordfish with Mango Salsa

Grilled Swordfish topped with mango salsa and served with grilled pineapple.

Course Main Course
Cuisine American
Keyword Fish, grilling, Swordfish
Prep Time 25 minutes
Cook Time 45 minutes
Total Time 1 hour 10 minutes
Servings 4 servings
Calories 340 kcal

Ingredients

MANGO SALSA:

  • 1 whole mango peeled, pitted & diced
  • 1 small red onion, peeled & diced
  • 1 bunch cilantro, chopped
  • 1 bunch green onions, chopped
  • diced jalapenos, optional

MAIN DISH:

  • 8 ounces wild rice
  • 2 tablespoons olive oil
  • 1 large carrot, peeled & diced
  • 2 ribs celery, diced
  • 2 medium shallot, peeled & diced
  • salt & pepper, to taste
  • 1 1/2 pounds swordfish, cut into 4 steaks
  • 1/2 whole pineapple, cored & sliced

Instructions

PREPARE SALSA:

  1. Mix all salsa ingredients and season with salt and pepper to taste. Add jalapeños for heat, if desired. Chill until ready to serve.

PREPARE MAIN DISH:

  1. Cook the wild rice according to package directions.
  2. Heat the olive oil in a large skillet. Sauté the carrots, celery and shallots in the olive oil. When the vegetables are translucent, add the wild rice and salt and pepper to taste, and cook until rice is warm.

  3. Heat the grill to medium-high heat. Grill the swordfish and pineapple on the hot grill 5 to 8 minutes (flipping halfway through).  When done, swordfish flakes easily with a fork.  Grill the pineapple just until you get some good grill marks on each side.

  4. Scoop rice onto four plates, top with grilled swordfish and a dollop of mango salsa. Garnish with grilled pineapple.

Recipe Notes

  • *8 WEIGHT WATCHERS FREESTYLE SMARTPOINTS PER SERVING (4 servings)
  • If you exclude the rice and vegetables in this recipe, this recipe computes to ZERO Freestyle SmartPoints per serving.
Nutrition Facts
Grilled Swordfish with Mango Salsa
Amount Per Serving (1 serving)
Calories 340 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 1g 5%
Sodium 52mg 2%
Potassium 627mg 18%
Total Carbohydrates 60g 20%
Dietary Fiber 6g 24%
Sugars 13g
Protein 10g 20%
Vitamin A 130.5%
Vitamin C 38.3%
Calcium 6%
Iron 9.4%
* Percent Daily Values are based on a 2000 calorie diet.
You Might Also Like...
Lori Lange of Recipe Girl

Meet The Author: Lori Lange

Leave a Comment

Your email address will not be published. Required fields are marked *

Comments

  • KalynsKitchen wrote:

    I love fish on the grill; bet this is delicious! Thanks for the shout-out for my recipe too!