Garlic-Chili Swordfish with Grilled Pineapple & Papaya
Dinner,  Food,  Healthy Living,  Meal Prep,  National Days

Garlic-Chili Swordfish with Grilled Pineapple & Papaya

Grilling season is here!

It is also National Fresh Fruits and Vegetables Month.

What does that mean? To celebrate, you should try to increase your intake of fresh fruits and veggies during the month of June. You should skip frozen and canned fruits and veggies this month and try to support local farms.

Do you know how many fruits and veggies you eat? To figure that out, you should track your intake for a couple of days. Write it down or you will forget! The CDC says that the vast majority of American adults are not eating the recommended amounts of fruits and vegetables.

That doesn’t surprise me!

So, today’s recipe contains two types of fresh fruits and would give you a boost in your daily amount of fruit consumption. Both papaya and pineapple — yum!


So, today’s recipe requires a grill pan to make it inside. You also need a chili-garlic sauce as well.


Garlic-Chili Swordfish with Grilled Pineapple & Papaya

Garlic-Chili Swordfish with Grilled Pineapple & Papaya

Garlic-Chili Swordfish with Grilled Pineapple & Papaya

This quick andeasy healthy meal is full of flavor and is ready in under 30 minutes. Forbest results, prepare the sauce in advance to allow the flavors to fullydevelop and use a firm papaya that is not overly ripe for this application.
4.86 from 7 votes
Prep Time 15 mins
Cook Time 10 mins
Total Time 25 mins
Course Main Course
Cuisine American
Servings 2
Calories 627 kcal

Equipment

Ingredients
  

  • ½ c. orange juice
  • 3 T. extra virgin olive oil
  • 3 T. honey
  • 1-2 T. garlic-chili sauce*
  • 1 t. garlic powder
  • 2 T. fresh lime juice
  • Sea salt and black pepper to taste
  • ½ medium pineapple trimmed and cut into spears
  • ½ medium papaya trimmed, seeded, and cut into spears
  • 2 6- oz. swordfish fillets
  • 1 T. fresh cilantro leaves chopped

Instructions
 

  • Prepare the sauce by whisking the orange juice, olive oil, honey, garlic-chili sauce, garlic powder, and lime juice together in a medium bowl. Season with salt and black pepper, to taste, and stir to combine. Divide the sauce into two small bowls and set aside.
  • Spray a large grill pan with non-stick cooking spray or lightly brush with olive oil. Set over medium-high heat and add the pineapple and papaya spears. Generously season the swordfish fillets with salt and black pepper and add to the hot grill pan.
  • Brush the garlic-chili sauce from one of the bowls over the fillets and fruit and cook for 4-5 minutes, or until the fillets release easily from the bottom of the pan.
  • Turn the fish and fruit and cook for another 4-5 minutes, or just until the swordfish is cooked through. Do not overcook. Continue brushing the fillets and fruit with the marinade throughout the cook time.
  • Remove from heat and divide the swordfish and grilled fruit between individual serving plates. Garnish with the fresh cilantro right before serving and offer the remaining chili-garlic sauce on the side. Enjoy!

Nutrition

Nutrition Facts
Garlic-Chili Swordfish with Grilled Pineapple & Papaya
Amount per Serving
Calories
627
% Daily Value*
Fat
 
29
g
45
%
Saturated Fat
 
5
g
31
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
4
g
Monounsaturated Fat
 
19
g
Cholesterol
 
75
mg
25
%
Sodium
 
104
mg
5
%
Potassium
 
1037
mg
30
%
Carbohydrates
 
73
g
24
%
Fiber
 
5
g
21
%
Sugar
 
60
g
67
%
Protein
 
25
g
50
%
Vitamin A
 
1134
IU
23
%
Vitamin C
 
190
mg
230
%
Calcium
 
63
mg
6
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword fish, papaya, pineapple, swordfish
Tried this recipe?Let us know how it was!

With some adaptation of the cooking time, you can also use this recipe to do some grilling outside too. Just remember to line your grill to decrease the mess.




Loving Life — The Reboot!

Dominique

Garlic-Chili Swordfish with Grilled Pineapple & Papaya

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