This Grilled Swordfish with Mango Salsa is a vibrant, nutrient-packed dish perfect for healthy weeknight dinners or easy meal prep.
High in protein and low in saturated fat, it combines lean swordfish with fiber-rich wild rice and fresh fruits and vegetables.
The tropical mango and grilled pineapple add natural sweetness, making every bite flavorful, refreshing, and satisfying.
Grilled Swordfish with Mango Salsa
Equipment
- 1 Large skillet
- 1 Grill or Grill Pan
- 1 knife
- 1 Cutting board
- 1 Mixing Bowl
- Measuring cups and spoons
Ingredients
For the Mango Salsa:
- 1 whole mango peeled, pitted, and diced
- 1 small red onion diced
- 1 bunch cilantro chopped
- 1 bunch green onions chopped
- 1 –2 diced jalapeños optional
- Salt and pepper to taste
For the Main Dish:
- 8 ounces wild rice
- 2 tablespoons olive oil
- 1 large carrot peeled and diced
- 2 ribs celery diced
- 2 medium shallots diced
- Salt and pepper to taste
- 1½ pounds swordfish cut into 4 steaks
- ½ whole pineapple cored and sliced
Instructions
- Prepare the Mango Salsa: Start by making the fresh mango salsa, which will be the vibrant topping for your swordfish. Peel and pit the mango, then dice it into small, uniform cubes to ensure each bite has a burst of sweetness. Finely dice the red onion and add it to the mango, providing a mild pungent crunch that balances the fruit. Chop the cilantro and green onions and mix them into the bowl. If you like a little heat, dice a jalapeño and add it to the mixture, adjusting the amount based on your spice preference. Season the salsa with a pinch of salt and freshly cracked black pepper, then gently toss everything together. Cover and refrigerate for at least 10–15 minutes to allow the flavors to meld beautifully while you prepare the main dish.
- Cook the Wild Rice: Wild rice adds a nutty, chewy texture that complements the tender swordfish perfectly. Rinse 8 ounces of wild rice under cold water to remove any dust or excess starch. In a medium saucepan, bring water (or broth for extra flavor) to a boil and add the rice. Reduce the heat to a simmer, cover, and cook according to package instructions—usually about 35–40 minutes—until the grains are tender but still slightly chewy. Once done, drain any excess liquid and set aside. Keep the rice warm for serving.
- Sauté the Vegetables: While the rice is cooking, prepare the aromatic vegetables that will be mixed into the rice. Peel and dice 1 large carrot, dice 2 ribs of celery, and peel and finely chop 2 medium shallots. Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the carrots, celery, and shallots and sauté for about 5–7 minutes, stirring occasionally, until the vegetables are soft and translucent but not browned. This step builds a flavorful base for the rice. Once the vegetables are cooked, add the warm wild rice to the skillet and stir to combine. Season generously with salt and freshly cracked black pepper. Stir for 2–3 minutes over low heat, allowing the rice to absorb the flavors from the vegetables and olive oil.
- Preheat the Grill: For the best results, preheat your grill or grill pan to medium-high heat. If using an outdoor grill, make sure the grates are clean and lightly oiled to prevent sticking. For indoor grill pans, lightly brush the pan with olive oil. Proper preheating ensures your swordfish gets those perfect grill marks and cooks evenly.
- Grill the Swordfish: Pat the swordfish steaks dry with paper towels to ensure a good sear. Season both sides with salt and pepper. Place the swordfish on the hot grill and cook for about 5–8 minutes on the first side. Carefully flip the steaks using a spatula or tongs and grill for another 5–8 minutes on the second side. The swordfish is done when it flakes easily with a fork and has a golden, slightly charred exterior. Be careful not to overcook, as swordfish can become dry.
- Grill the Pineapple: While the swordfish is grilling, place the pineapple slices on the grill alongside the fish. Grill each side for 2–3 minutes, or until the pineapple has beautiful grill marks and a slight caramelized sweetness. The heat will enhance the natural sugars in the fruit, making it a perfect, juicy accompaniment to the savory fish.
- Assemble the Dish: Once everything is cooked, it’s time to assemble the plates.Spoon a portion of the warm wild rice mixed with sautéed vegetables onto each plate. Place a grilled swordfish steak on top of the rice. Generously spoon mango salsa over the swordfish, letting the fresh, colorful ingredients spill onto the plate. Garnish each serving with 1–2 slices of grilled pineapple for a tropical touch.
- Serve and Enjoy: Serve the dish immediately while the swordfish is hot and the salsa is chilled and refreshing. Each bite offers a balance of lean protein, fiber-rich rice, and naturally sweet, vitamin-packed fruit. This meal is perfect for a weeknight dinner, a special occasion, or meal prep for the week. Enjoy the combination of textures, flavors, and vibrant colors that make this dish as appealing to the eyes as it is to the palate.
Notes
- Use fresh, firm swordfish steaks for the best texture; avoid previously frozen fish if possible.
- Adjust jalapeños in the mango salsa to your preferred spice level.
- Wild rice can be swapped with quinoa or brown rice for a quicker option.
- Make the salsa ahead of time; chilling it allows the flavors to meld beautifully.
- Brush the grill grates with oil to prevent the fish and pineapple from sticking.
- Let the swordfish rest for 2–3 minutes after grilling to retain its juices.
- Pineapple can be grilled slightly longer for extra caramelization if desired.
- This recipe works well for meal prep; store components separately for freshness.
Chef’s Secrets for Perfect Flavor
The key to a delicious grilled swordfish lies in balancing flavors and textures.
Always pat your fish dry before seasoning; this ensures a beautiful sear and prevents steaming.
Marinating the fish briefly in olive oil, lime juice, and a pinch of salt enhances its natural flavor without overpowering it.
When grilling, avoid moving the fish too soon—letting it develop a proper sear locks in moisture.
For the mango salsa, chopping all ingredients uniformly ensures every bite combines sweet, tangy, and spicy notes.
Using ripe pineapple and mango adds natural sweetness, while lightly sautéed vegetables in the rice create a soft, aromatic base.
Small touches, like resting the fish and serving the salsa chilled, elevate this simple dish to a restaurant-quality meal.
Serving Suggestions and Pairings Ideas
This tropical swordfish dish is versatile and pairs beautifully with a variety of sides.
Serve it over a bed of wild rice, quinoa, or couscous for a wholesome, fiber-rich meal.
Add a light green salad with citrus vinaigrette to balance the natural sweetness of the salsa.
For beverages, crisp white wines like Sauvignon Blanc or a lightly chilled Riesling complement the tropical flavors.
Garnish with extra cilantro, a lime wedge, or a drizzle of extra-virgin olive oil to add freshness and depth.
For a complete, colorful plate, roasted or grilled vegetables such as asparagus, bell peppers, or zucchini work wonderfully alongside the swordfish and mango salsa.
Storage Tips for Freshness Longevity
Proper storage ensures your swordfish and accompaniments remain flavorful and safe to eat.
Leftover grilled swordfish should be cooled to room temperature, then stored in an airtight container in the refrigerator for up to 2 days.
Mango salsa can be kept in a separate sealed container for up to 3 days; this prevents the fruit from softening too much.
Wild rice and sautéed vegetables can be stored together or separately for 3–4 days in the fridge.
For longer storage, both the cooked fish and rice components can be frozen for up to one month; thaw in the refrigerator overnight before reheating gently on the stovetop or grill.
Always reheat gently to avoid overcooking the swordfish, which can become dry.
Frequently Asked Questions
1. Can I use other fish instead?
Yes, firm, meaty fish like tuna, mahi-mahi, or halibut work well as substitutes. Choose thick cuts for grilling to prevent falling apart. Adjust cooking time according to thickness to avoid overcooking.
2. How do I prevent swordfish from sticking?
Pat the fish dry, lightly oil the grill grates, and preheat to medium-high. Avoid flipping too early—wait until the fish releases easily from the grill before turning.
3. Can I make this recipe ahead of time?
Absolutely! Prepare the mango salsa a day in advance and refrigerate. Cook the wild rice and sautéed vegetables ahead and store separately. Grill the fish just before serving for optimal freshness.
4. How spicy is the mango salsa?
The heat depends on the amount of jalapeño you add. Start with a small amount, taste, and adjust. For a mild version, omit jalapeños entirely; for more heat, keep the seeds or add extra.
5. Can this be a meal prep recipe?
Yes, it’s perfect for meal prep. Store fish, rice, and salsa separately in airtight containers. Reheat the rice and fish gently, then add chilled salsa just before serving for maximum flavor and freshness.
