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Nutrition Facts
Serving Size 191 g
(Approx. 4 Servings)
Amount Per Serving
Calories 340 Calories From Fat 120
% Daily Value*
Total Fat 13 g 20%
Saturated Fat 3.5 g 18%
Trans Fat 0.0 g
Cholesterol 95 mg 32%
Sodium 330 mg 14%
Total Carbohydrate 7 g 2%
Dietary Fiber 1 g 4%
Sugars 2 g
Protein 30 g
Vitamin A 20% Iron 6%
Vitamin C 60% Calcium 2%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Nutrition Facts represent the ingredients displayed and are estimates only. We make no representations or warranties regarding the nutrition information provided. Adding optional ingredients or substituting products could alter the nutritional content of this recipe.
The dietary lifestyle and nutritional information are provided for educational purposes only. Product formulations may change; therefore, we recommend that you consult the product's label for nutrition information, contact the manufacturer for product related questions, and consult a healthcare provider for nutritional guidance specific to your needs. Since cooking times can vary, ensure that all recipe ingredients are cooked to a safe internal temperature according to USDA guidelines.
Seared Swordfish with Warm Basil Corn Salsa
Prep Time
10 minutes
Cook Time
15 minutes
Total Time
25 minutes
4  People


Recipe makes 4 Servings

1 1/2 Lb swordfish steaks, about 1 inch thick
1 Tbsp H-E-B Sunflower Oil with Garlic and Herbs, divided use
2 Tbsp shallots, very thinly sliced
1/4 cup(s) red bell pepper, very thinly sliced
1/2 cup(s) corn, fresh, frozen or drained, canned will work
1/3 cup(s) Chilito's Mild Kika's Sauce, or medium
2 Tbsp fresh basil, very thinly sliced into a chiffonade
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Heat a heavy, empty skillet on medium-high (cast iron works great for this).
Rub fish on both sides with 2 teaspoons of oil. Sear about 4 to 5 minutes on each side to golden brown.
Remove fish from skillet and cover loosely with foil.
To same pan, add remaining oil, shallots, bell pepper and corn. Stir and cook 4 to 5 minutes, or until shallots begin to soften and turn translucent. Remove pan from heat.
Drizzle fish with Chilito's sauce, top with corn salsa and sprinkle with basil.


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