Pan-Seared Swordfish with Summer Salsa and Arugula
Serves 4
Time 20 min
Sweet-tart nectarine salsa and peppery arugula are flavorful accompaniments to seared swordfish. Add a seeded chopped jalapeno to the salsa if you like.
Special Diets:
Ingredients
- 2 nectarines or peaches, diced
- 1/2 small red onion, diced
- 1/2 cup chopped fresh cilantro
- 3 tablespoons lime juice
- 1/2 teaspoon fine sea salt, divided
- 6 lightly packed cups baby arugula
- 3 1/2 teaspoons extra-virgin olive oil, divided
- 2 (12-ounce) swordfish steaks, about 1 inch thick
- 1/4 teaspoon ground black pepper
Method
Combine nectarines, onion, cilantro, lime juice and 1/4 teaspoon of the salt in a small bowl.
In a separate medium bowl, combine arugula and 1 teaspoon oil.
Heat remaining 2 1/2 teaspoons oil in a large skillet over medium-high heat.
Sprinkle fish with pepper and remaining 1/4 teaspoon salt and add to skillet.
Cook, turning once, until browned and almost opaque in the center, 7 to 8 minutes.
Divide greens between plates; top greens with fish and salsa.
Nutritional Info:
Per serving: 280 calories (100 from fat), 11g total fat, 2.5g saturated fat, 60mg cholesterol, 450mg sodium, 12g carbohydrates (2g dietary fiber, 7g sugar), 33g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- 2 nectarines or peaches, diced
- 1/2 small red onion, diced
- 1/2 cup chopped fresh cilantro
- 3 tablespoons lime juice
- 1/2 teaspoon fine sea salt, divided
- 6 lightly packed cups baby arugula
- 3 1/2 teaspoons extra-virgin olive oil, divided
- 2 (12-ounce) swordfish steaks, about 1 inch thick
- 1/4 teaspoon ground black pepper