Heart Healthy Grilled Swordfish with Bell Pepper Chow-Chow

(5.0)
By Judy Capodanno
Published 2/7/2022
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic
Heart Healthy Grilled Swordfish with Bell Pepper Chow-Chow

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.

Total Time
45 minutes
Servings
4
Calories
213
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Ingredients

Recipe yields 4 servings

For the Fish

For the Chow-Chow

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How to Make Grilled Swordfish with Bell Pepper Chow-Chow

For the Fish

  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

  1. 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.

  2. 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.

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Nutrition Facts

Serving Size:
6 oz mahi mahi, 1/4 cup chow-chow

213
Calories
5
g
Fat
124
mg
Cholesterol
225
mg
Sodium
10
g
Carbs
0
g
Sat. Fat
1
g
Fiber
32
g
Protein
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