Open Accessibility Menu
Hide

Recipe: Grilled Swordfish with Bell Pepper Chow-Chow

Serves: 4 

Chow-chow is a very popular Amish side dish traditionally made of chopped pickles and mustard sauce. We’ve livened it up with some fresh vegetables and tomatillos. Use chow-chow as a flavorful topping for fish, meat or poultry.

Ingredients

For the Fish

  • 3 garlic cloves, minced

  • 1/4 cup lime fresh juice

  • 1/4 cup chopped fresh mint

  • 1/4 cup chopped fresh cilantro

  • 1 tsp honey

  • 1 tsp lime zest

  • 1/2 tsp ground cumin

  • 1/4 tsp salt plus 1/8 tsp salt

  • Black pepper to taste

  • 4 swordfish steaks (6 oz each)

For the Chow-Chow

  • 1 Tbsp olive oil

  • 3 mini orange red yellow bell peppers, sliced

  • 1 shallot, sliced

  • 1 ear fresh corn, cooked and cut from the cob

  • 1 jalapeño pepper, sliced

  • 6 oz tomatillos (about 3)

  • 1/2 cup water

Preparation

For the Fish 

  • In a large resealable plastic bag, combine the garlic, lime juice, mint, cilantro, honey, lime zest, cumin, 1/4 tsp of the salt and black pepper to taste. Add the fish; turn and rub to coat with the marinade. Refrigerate for 20 minutes.

For the Chow-Chow 

  • In a skillet, heat the oil over medium-high heat. Add the mini bell peppers, shallot, corn and jalapeño pepper. Add the remaining 1/8 tsp salt and black pepper to taste. Sauté for 2 to 4 minutes, or until the vegetables are softened. Add the tomatillos. Cook, stirring occasionally, for 2 to 3 minutes, or until softened. Add the water and cook, stirring occasionally and breaking the vegetables up with the back of a spoon, for 4 to 6 minutes, or until thickened. Set aside.
  • Preheat the grill. Grill swordfish steaks, covered, over medium heat or broil 4 inch from the heat for 4 to 5 minutes on each side, or until fish flakes easily with a fork. Serve topped with chow-chow.

Nutrition Facts

Serving size: 

  • 6 oz mahi mahi 
  • 1/4 cup chow-chow



Per Serving: 

Calories: 213

Fat: 5g

Saturated Fat: 0g

Cholesterol: 124mg

Sodium: 225mg

Carbohydrates: 10g

Fiber: 1g

Protein: 32g

For more LiveSmart articles, visit www.McKenzieHealth.org/LiveSmart.

Copyright 2016-2022 © Baldwin Publishing, Inc. All rights reserved.  Health eCooking® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: February 6, 2017

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

Learn more about Baldwin Publishing Inc. editorial policy, privacy policy, ADA compliance and sponsorship policy.

No information provided by Baldwin Publishing, Inc. in any article or in any Health eCooking® video, recipe, article and/or other Health eCooking product or service is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article or any Health eCooking® video, recipe, article and/or other Health eCooking product or service signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.