Swordfish with Mango Salsa

Any firm fish will work with this recipe; try tuna or shark. The key to perfect fish is never to overcook it-fish is best when slightly undercooked. Parsley or dill can be substituted for the cilantro, and pineapple, papaya or peaches for the mango. The salsa is also delicious with chicken or pork. 

1. Preheat the barbecue to high or set the oven to 425°F. Line a baking sheet with foil and spray with cooking oil.

2. Barbecue or bake the fish for 10 minutes per inch of thickness, or until it flakes easily when pierced with a fork.

3. While the fish is cooking, combine the mango, red and green peppers, onion, cilantro, juice concentrate, lemon juice, oil, garlic and sugar in a bowl. Mix thoroughly. Serve the fish with the salsa spooned overtop.

six 4-oz swordfish steaks
1 1/2 cups finely diced mango
3/4 cup finely diced red bell pepper
1/2 cup finely diced green bell pepper
1/2 cup finely diced red onion
1/4 cup chopped cilantro
2 Tbsp orange juice concentrate
1 Tbsp freshly squeezed lemon juice
2 tsp olive oil
1 tsp minced fresh garlic
1/2 tsp granulated sugar

Nutritional Analysis per Serving

Calories 175
Protein 22 g
Fat 5 g
Saturated Fat 0 g
Carbohydrates 11 g
Cholesterol 43 mg
Sodium 101 mg
Fiber 2 g

Prep Time: 15 minutes
Cook Time: 10 minutes

Make Ahead: Make salsa early in the day and refrigerate.

Serves 6