Heart Healthy Grilled Swordfish with Bell Pepper Chow-Chow Recipe

               
Liven up standard grilled fish with a bright bell pepper chow-chow that packs big flavor. Fresh cilantro, corn and diced jalapeños add unmistakably vibrant taste to this flaky fish recipe.
Bread icon
Ingredients
Recipe yields 4 servings
For the Fish
3 garlic cloves, minced
1/4 cup lime fresh juice
1/4 cup chopped fresh mint
1/4 cup chopped fresh cilantro
1 tsp honey
1 tsp lime zest
1/2 tsp ground cumin
1/4 tsp salt plus 1/8 tsp salt
Black pepper to taste
4 swordfish steaks (6 oz each)
For the Chow-Chow
1 Tbsp olive oil
3 mini orange red yellow bell peppers, sliced
1 shallot, sliced
1 ear fresh corn, cooked and cut from the cob
1 jalapeño pepper, sliced
6 oz tomatillos (about 3)
1/2 cup water
Play icon
Directions
For the Fish
Step 1

In a large resealable plastic bag, combine the garlic, lime juice, mint, cilantro, honey, lime zest, cumin, 1/4 tsp of the salt and black pepper to taste. Add the fish; turn and rub to coat with the marinade. Refrigerate for 20 minutes.

For the Chow-Chow
Step 1

In a skillet, heat the oil over medium-high heat. Add the mini bell peppers, shallot, corn and jalapeño pepper. Add the remaining 1/8 tsp salt and black pepper to taste. Sauté for 2 to 4 minutes, or until the vegetables are softened. Add the tomatillos. Cook, stirring occasionally, for 2 to 3 minutes, or until softened. Add the water and cook, stirring occasionally and breaking the vegetables up with the back of a spoon, for 4 to 6 minutes, or until thickened. Set aside.

Step 2

Preheat the grill. Grill swordfish steaks, covered, over medium heat or broil 4 inch from the heat for 4 to 5 minutes on each side, or until fish flakes easily with a fork. Serve topped with chow-chow.

Time: 45 minutes
Servings: 4
Calories: 213
Make this for: Gluten Free
Play icon
Nutrition facts
Serving Size: 6 oz mahi mahi, 1/4 cup chow-chow
Per serving:
calories:213
total fat:5g
sat fat:0g
cholesterol:124mg
sodium:225mg
total carb:10g
fibers:1g
proteins:32g

You might also like

Welcome to Health eCooks™! We cook your favorite foods healthier!

Health eCooks™ showcases hundreds of chef-tested and dietitian-reviewed recipes that are as nutritious as they are delicious. A subsidiary of Baldwin Publishing, Inc., our healthy recipes have been viewed by millions of people on over 900 health websites and in 450,000 healthy cookbooks. Our goal is to inspire you with recipes that aren’t just good for you—they taste good, too!

Who are we?

We are professional chefs, registered dietitians and food editors and for more than two decades we’ve created healthy recipes and how-to-cook videos. We’ve published nearly half a million healthy cookbooks for the medical brands Americans trust with their lives.

Chef-tested recipes

| Every recipe has been tested (and tasted!) by professional chefs in our Health eCooks™ test kitchen.

Dietitian-reviewed recipes

| All recipes carry a stamp of approval by registered dietitians who ensure they adhere to rigorous health and medical standards.

We make it easy so you can cook it healthy!

Recipe Reviews
Reviews for  Grilled Swordfish with Bell Pepper Chow-Chow

Leave a Reply

Your email address will not be published. Required fields are marked *

Heart Healthy Grilled Swordfish with Bell Pepper Chow-Chow Recipe

Ingredients
Recipe yields 4 servings
For the Fish
3 garlic cloves, minced
1/4 cup lime fresh juice
1/4 cup chopped fresh mint
1/4 cup chopped fresh cilantro
1 tsp honey
1 tsp lime zest
1/2 tsp ground cumin
1/4 tsp salt plus 1/8 tsp salt
Black pepper to taste
4 swordfish steaks (6 oz each)
For the Chow-Chow
1 Tbsp olive oil
3 mini orange red yellow bell peppers, sliced
1 shallot, sliced
1 ear fresh corn, cooked and cut from the cob
1 jalapeño pepper, sliced
6 oz tomatillos (about 3)
1/2 cup water
Directions
Step 1

In a large resealable plastic bag, combine the garlic, lime juice, mint, cilantro, honey, lime zest, cumin, 1/4 tsp of the salt and black pepper to taste. Add the fish; turn and rub to coat with the marinade. Refrigerate for 20 minutes.

For the Chow-Chow
Step 1

In a skillet, heat the oil over medium-high heat. Add the mini bell peppers, shallot, corn and jalapeño pepper. Add the remaining 1/8 tsp salt and black pepper to taste. Sauté for 2 to 4 minutes, or until the vegetables are softened. Add the tomatillos. Cook, stirring occasionally, for 2 to 3 minutes, or until softened. Add the water and cook, stirring occasionally and breaking the vegetables up with the back of a spoon, for 4 to 6 minutes, or until thickened. Set aside.

Step 2

Preheat the grill. Grill swordfish steaks, covered, over medium heat or broil 4 inch from the heat for 4 to 5 minutes on each side, or until fish flakes easily with a fork. Serve topped with chow-chow.

Share to Email