Grilled swordfish with mango salsa

Swordfish is a lovely meaty fish that holds up really well to high heat so is the perfect choice for a BBQ. Try this dish with tuna and salmon as an alternative too.

Recipe from Paleo: Monday to Friday by Daniel Green, published by Kyle Books, RRP $35.

Photography © 2016 Peter Cassidy

153 calories | 10.3g fat | 2.7g saturates | 0.3g sugar | 0.9g salt | 15.5g protein | 0.2g fibre


Mango salsa
1⁄2 ripe mango, finely diced
1 small red chili, finely diced
4 plum tomatoes, deseeded and finely diced
1⁄2 red onion, finely chopped
3 spring onions, finely sliced
2 garlic cloves, finely chopped
A handful of fresh coriander, chopped
Juice of 1 lemon or lime
150g salad leaves
Sea salt and freshly ground black pepper

Swordfish and salad 
4 x 220g swordfish steaks (about 2cm thick)
Sea salt and freshly ground black pepper
1 tablespoon olive oil
150g salad leaves


1. First make the salsa: Place all the ingredients in a mixing bowl, mix to combine thoroughly and season to taste.

2. Lightly season the swordfish on both sides. Heat the oil in a griddle pan until it is really hot and cook the steaks for 2 minutes on each side, then cover, take off the heat and keep in the hot pan for 3-4 minutes.

3. Arrange the salsa on a plate, top with the fish and serve with a side salad of greens.


Cooking swordfish is easy. The trick is to make sure the griddle pan is nice and hot before you start and to cook it all the way through to the point where the texture is a little flaky but not mushy.