Caribbean Style Pan-Fried Swordfish
with Mango Salsa, Coconut Rice and Tenderstem
- Peanut
- Nuts
- Pistachio nuts
- Pecan Nuts
- Almonds
- Cashew nuts
- Macadamia Nuts
- Sesame
- Hazelnuts
- Walnuts
- Brazil nuts
- May contain traces of allergens
Ingredients
½ unit(s)
Mango
150 grams
Tenderstem® Broccoli
150 grams
Basmati Rice
1 unit(s)
Avocado
2 unit(s)
Swordfish
1 unit(s)
Garlic Clove
½ unit(s)
Red Chilli
25 grams
Salted Peanuts
(Contains: Peanut May contain traces of: Nuts, Pistachio nuts, Pecan Nuts, Almonds, Cashew nuts, Macadamia Nuts, Sesame, Hazelnuts, Walnuts, Brazil nuts)
2 unit(s)
Spring Onion
1 unit(s)
Lime
1 bunch(es)
Mint
25 grams
Desiccated Coconut
1 bunch(es)
Coriander
Not included in your delivery
300 milliliter(s)
Water
Nutritional information
Instructions
Pour the water for the rice (see ingredients for amount) into a saucepan and bring to the boil. When boiling, add a pinch of salt, stir in the rice, lower the heat to medium and pop a lid on the pan. Leave to cook for 10 mins, then remove the pan from the heat (still covered) and leave to the side for another 10 mins or until ready to serve (the rice will continue to cook in its own steam).
Put a large frying pan on high heat (no oil). Add the coconut and peanuts. Toast until golden, 2-3 mins, then transfer to a bowl (keep the pan!). Halve the chilli lengthways, deseed then finely chop. Peel and grate the garlic (or use a garlic press). Trim the spring onion and finely slice. Zest and halve the lime. Pull the mint leaves from their stalks (discard the stalks). Roughly chop the coriander (stalks and all) and mint.
Peel the mango then stand it upright. Cut down either side of the stone to give you 2 'cheeks'. Cut the remaining flesh from the stone. Chop into 1cm chunks. Slice lengthways into the avocado. Once you reach the stone, turn the avocado around to cut it in half. Twist each half and pull apart. Remove the stone and scoop the insides onto a board. Chop into 1cm chunks.
Put the chilli (as much or little as you like!), spring onion, mango, avocado, mint and half the coriander in a large bowl. Add half the lime juice and a drizzle of oil. Toss together and season to taste with salt and pepper. Halve the tenderstem widthways. Return the frying pan you used earlier to medium high heat with a splash of oil. Stir-fry the tenderstem for 2-3 mins, then add the garlic and a splash of water. Cook until tender, 2-3 mins.
Meanwhile, put another large frying pan on high heat. Season the fish with salt and pepper. When hot, add the fish and brown for 2 mins on each side. Lower the heat and cook for another 2-3 mins on each side. IMPORTANT: The fish is cooked when white in the centre. Finish with a squeeze of lime juice.
Fluff up the rice with a fork and stir through the remaining coriander and half the toasted nuts. Divide between your plates and top with a sprinkling of the remaining nuts. Stir the lime zest through the tenderstem and serve alongside. Lay a swordfish steak on each plate and spoon the mango salsa all around. Enjoy!
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