EatSmarter exclusive recipe

Mexican-Style Swordfish

in Banana Leaves
5
Average: 5 (1 vote)
(1 vote)
Mexican-Style Swordfish

Mexican-Style Swordfish - A spicy fish and vegetable combo from Mexico

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Health Score:
9,5 / 10
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 4 h. 40 min.
Ready in
Calories:
330
calories
Calories

Healthy, because

Even smarter

Nutritional values

The omega-3 fatty acids from the swordfish helps to lower elevated triglyceride levels in the blood and thus prevent arteriosclerosis. 

Oiled parchment paper is a good substitute for the banana leaves, if you can't find them in your local market.

1 serving contains
(Percentage of daily recommendation)
Calorie330 kcal(16 %)
Protein37 g(38 %)
Fat17 g(15 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage2.5 g(8 %)
Vitamin A0.2 mg(25 %)
Vitamin D3.6 μg(18 %)
Vitamin E5 mg(42 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin20.3 mg(169 %)
Vitamin B₆0.8 mg(57 %)
Folate24 μg(8 %)
Pantothenic acid1 mg(17 %)
Biotin5.7 μg(13 %)
Vitamin B₁₂3.2 μg(107 %)
Vitamin C54 mg(57 %)
Potassium848 mg(21 %)
Calcium37 mg(4 %)
Magnesium54 mg(18 %)
Iron2.4 mg(16 %)
Iodine93 μg(47 %)
Zinc2.3 mg(29 %)
Saturated fatty acids3 g
Uric acid268 mg
Cholesterol70 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 Orange
1 lemon
3 tablespoons Achiote paste
½ teaspoon dried oregano
2 teaspoons Chili powder (i.e. dried ancho chile)
salt
peppers
1 garlic clove
4 Swordfish fillet (or tuna, each 7 oz.)
3 Plum tomato (about 7 oz.)
1 red Bell pepper
4 sprigs oregano
11 ounces Banana leaf (or parchment paper)
4 tablespoons olive oil
How healthy are the main ingredients?
olive oiloreganooreganoOrangelemonsalt
Preparation

Kitchen utensils

1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Brush, 1 Toothpick, 1 sealable Freezer bag, 1 Oven rack, 1 Citrus juicer

Preparation steps

1.
Mexican-Style Swordfish preparation step 1

To make marinade, squeeze juice from orange and lemon and keep separate. In a bowl, combine achiote paste, 3 tablespoons orange juice, 3 tablespoons lemon juice, the oregano, chili powder, 1/4 teaspoon salt and 1/4 teaspoon pepper. Peel and finely chop garlic; add to bowl and mix well.

2.
Mexican-Style Swordfish preparation step 2

Pour marinade into a sealable freezer bag. Rinse and pat swordfish steaks dry; place in freezer bag. Add marinade, seal bag and turn to coat fish. Let marinate in the refrigerator for up to 4 hours.

3.
Mexican-Style Swordfish preparation step 3

Rinse tomatoes, wipe dry and cut out stem. Cut tomatoes into slices. Cut bell pepper into rings, remove seeds, rinse and pat dry.

4.
Mexican-Style Swordfish preparation step 4

Rinse oregano and shake dry. Remove thick veins from the banana leaves or press firmly so that the leaves are easier to fold. Cut leaves into pieces, about approximately 20 x 10 inches.

5.
Mexican-Style Swordfish preparation step 5

Rinse and pat banana leaves dry. Place on work surface, shiny side up. Brush leaves with about 1 tablespoon oil.

6.
Mexican-Style Swordfish preparation step 6

Place 1 fish fillet in center of each banana leaf, making sure marinade doesn't spill out from leaves. Divide tomato slices and pepper rings over fish and top each with a sprig of oregano. Drizzle with remaining oil.

7.
Mexican-Style Swordfish preparation step 7

Fold up leaves around fish to form packets. Use wooden skewers to secure leaves. Place packets on a baking sheet and sprinkle or spray with water. Bake in a preheated oven at approximately 400°F until fish is opaque throughout, 15-18 minutes. (Alternately, grill fish in a covered grill on one side for 10-12 minutes.) Serve immediately.

Comments

 
Would you recommend highly to use swordfish instead of tuna?
Cyndy from EAT SMARTER's picture
We love the flavor of swordfish with these Mexican style ingredients, but tuna would be great, as well as any kind of sea bass!