Swordfish Mexicana

Swordfish Mexicana Recipe
Photo: Karry Hosford
"My husband and I recently returned to the United States after five years in Asia. I enjoy incorporating Asian fruits and vegetables into creations like this one. My husband likes it so much, he suggested I send it in." - CL Reader


2 servings (serving size: 1 steak, 3/4 cup rice, and 2/3 cup salsa)

Recipe from

Cooking Light

Nutritional Information

Calories 467
Caloriesfromfat 19 %
Fat 10 g
Satfat 2.3 g
Monofat 4.5 g
Polyfat 2.1 g
Protein 40.3 g
Carbohydrate 52 g
Fiber 4.1 g
Cholesterol 66 mg
Iron 2.7 mg
Sodium 684 mg
Calcium 34 mg


1 cup chopped tomato
1/4 cup chopped tomatillos
2 tablespoons diced peeled avocado
2 tablespoons chopped fresh cilantro
1 1/2 tablespoons chopped seeded jalapeño pepper
1 1/2 tablespoons fresh lime juice
1/8 teaspoon salt
1/8 teaspoon black pepper
1 garlic clove, minced
1 garlic clove, halved
2 (6-ounce) swordfish steaks (about 1 inch thick)
1 1/2 tablespoons fresh lime juice
1/8 teaspoon salt
1/8 teaspoon ground cumin
1/8 teaspoon black pepper
Cooking spray
1/2 teaspoon olive oil
1/2 cup chopped onion
1/2 cup uncooked jasmine rice
1 cup fat-free, less-sodium chicken broth
1 teaspoon tomato paste


To prepare salsa, combine first 9 ingredients.

To prepare fish, rub cut sides of garlic over fish; place fish in a small zip-top plastic bag. Add 1 1/2 tablespoons lime juice to bag; seal. Marinate in refrigerator 30 minutes, turning once.

Preheat broiler.

Remove fish from marinade, discarding marinade. Sprinkle fish with salt, cumin, and black pepper; place fish on a broiler pan coated with cooking spray. Broil 5 minutes on each side or until fish flakes easily when tested with a fork.

To prepare rice, heat oil in a medium saucepan over medium-high heat. Add onion; sauté until tender. Add rice; cook 2 minutes, stirring frequently. Add broth and tomato paste, stirring to dissolve tomato paste; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed.


MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

July 2003
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