Grilled Swordfish and Mango Salsa

Fish is one of my favorite things to eat, but sadly I don’t cook it enough.  We eat a lot of sushi in our house because Bryan isn’t a huge fan of fish when it is cooked, except for swordfish.  He’s eaten a few cooked fish dishes that I’ve made but like I said, I don’t cook it often enough.

A few months ago we went to a local restaurant because he was craving swordfish.  He had his grilled with a bruschetta topping to it while I had a delicious piece of mahi-mahi with a mango salsa on top. He was a bit jealous of my salsa and wasn’t such a fan of the bruschetta. I promised him the next time it is on sale we would pick up a piece and I would cook it however he wished.  He asked for it to be grilled with a mango salsa, similar to the one I had on my mahi-mahi.

Lucky for him, swordfish was on sale this week! So keeping true to my promise we went and picked up a good size piece (for the two of us to share) of swordfish, and the ingredients for a simple yet delicious onion-free mango salsa.  I just did a costing card for this meal and minus the steamed veggies on the side (we used green giant frozen steam ready veggies which were on sale for $1.00!) it totaled $8.27 per person!! If you were to add the veggies, it would be still only $8.77 per person.  You can’t go out anywhere to get a delicious and healthy meal for that price. Again, we bought the fish on sale so it helped with the price.  So if you do like I do and plan your weekly menu based on your local grocery adds or a local famers market prices you can find some great deals and make simple yet delicious and healthy meals for less.

This meal is beyond easy to make with only a few ingredients…five ingredients to be exact (salt, pepper and olive oil are “free” ingredients, meaning I have these on hand at all times and are basic ingredients for many recipes). I would suggest preparing the salsa at least an hour before and let it hang out in the fridge so all of the flavors are melded together nicely.  The fish takes between 8-10 minutes, so this is the perfect for a busy weeknight meal.

Grilled Swordfish

3/4 – 1 Pound of Swordfish Fillet – cut in half (enough for two people)

Juice of 1/2 Lime

Salt and Pepper – to taste

Olive Oil

Lightly brush the swordfish fillet with olive oil and squeeze the lime juice over it and season with salt and pepper – flip and repeat on the other side.

Pre-heat your grill to medium-high heat.  Add the swordfish and cook for about 4-5 minutes per side.

Onion-Free Mango Salsa

2 Large Ripe Mango – Diced(about 1 1/2 – 2 cups)

1 Medium Red Bell Pepper – Diced (about 1/2 – 3/4 cup)

Juice of 1/2 a Lime (about 1 tablespoon)

1 Tablespoon Olive Oil

1/8 cup Finely Chopped Cilantro (You can add more depending on your taste)

Salt and Pepper to taste

Add diced mango, red pepper, olive oil, lime juice, and season with salt and pepper – taste.  Add cilantro last and mix to combine well.  Refrigerate for at least one hour.

For the rest of the week I have planned:

  • Sunday – Corned Beef Sandwiches (Reuben’s) and veggies
  • Monday – Roasted Pork Meatballs (from The Gluten-Free Asian Kitchen – pre-order it here) and a quick fried rice
  • Tuesday – Pasta
  • Wednesday – Chicken Stir-Fry with Broccoli, Carrots, Red Cabbage and Snap Peas
  • Thursday – Grilled Rib-Eye and Mashed Sweet Potatoes
  • Friday – Chili

Hope you enjoy this meal!


Baked Fish with Mashed Cauliflower


I love fish and some weeks, can’t get enough of it.   Last week I wanted to make something light and easy for dinner.  I came home looked at what I had in the good old refrigerator/freezer and found some fish, cauliflower and cheese…and here is what I came up with.

Baked Fish

1/2 a packet of the instant mashed potatoes (from Trader Joe’s…garlic flavor)

3 fillets of fish (any white flaky fish) about 1-2 lbs

1 teaspoon of olive oil

Mix half the uncooked potato flakes with half a packet of seasoning

Lightly oil fish and coat one side of fish in the potato flakes.

Place on a foil lined baking sheet

Season lightly with salt and pepper

Bake in oven for 8 minutes

Turn oven to broil.

Broil fish until browned and lightly crispy on top.

Mashed Cauliflower

1 large head of cauliflower

1/8 cup milk (cream or what ever you like to use)

1/4 cup of shredded cheese

1 tablespoon chives (chopped finely)

Bring a pot of water to boil and add cauliflower, season water with salt.

Boil for about 8 minutes, drain well

Return cauliflower to warm pan to dry up remaining liquid

Mash cauliflower, season with salt and pepper

Add milk and continue to mash until smooth.

Add in cheese and chives

Serve warm

Steamed Fish Packets with Stuffed Tomatoes


Steamed Fish Packet (with spinach, swiss chard and lemon)

1/2 pound fresh spinach, rinsed well

1/2 pound fresh swiss chard, rinsed well and chopped (removing stems)

three cloves of garlic sliced

four fillets of white fish (stripped bass) about six to eight ounces each

one lemon sliced into 1/4 inch pieces

4 pieces of Aluminum Foil

two tablespoons of butter divided

~ Start by melting one table spoon of butter and two cloves of garlic in a large skillet. Add spinach and swiss chard in batches. Once it has wilted enough add more until all spinach and swiss chard fits in the pan. Squeeze some fresh lemon juice, season with salt and pepper.

~ Lay out the four sheets of Aluminum Foil. Cut the remaining one table spoon of butter into four pieces, place a piece on each sheet of foil. Place 1/4 off the spinach and swiss chard on each of the sheets. Top with a piece of fish, add pieces of sliced garlic and a lemon slice. Season with salt and pepper.

~Wrap each up each piece of foil and place on a rimmed baking sheet. Bake at 400 degrees for 15-20 minutes depending on the thickness of the fish.

Baked Stuffed Tomatoes

(adapted from Martha Stewart’s Every Day Food issue #3, page 101)

4 plum tomatoes cut in half lengthwise (slice off a small sliver from the skin side so they halves lay flat in the baking dish, discard the seeds)

1/2 cup cooked qunioa

1/4 cup crumbled feta cheese

1/2 teaspoon dried oregano (thyme, marjoram etc.)

1 tablespoon olive oil

season with salt and pepper

~Stuff each tomato with the mixture and place in a baking dish

~Bake until tomatoes are soft and topping is crisp and browned, about 15-20 minutes.