Baked Mango-Ginger Swordfish

4.2
(24)

This is so simple to make, and gives you the flavor of the Caribbean islands when enjoyed in the dead of winter!

1
Prep Time:
15 mins
Cook Time:
30 mins
Additional Time:
1 hrs
Total Time:
1 hrs 45 mins
Servings:
4
Yield:
4 servings

Ingredients

  • 2 pounds swordfish steaks

  • 2 tablespoons lemon juice

  • ½ cup dry sherry

  • 1 tablespoon minced fresh ginger root

  • 1 cup mango chutney

Directions

  1. Place swordfish steaks in a large, shallow bowl. In a small bowl, mix lemon juice, dry sherry, ginger and mango chutney. Pour the mixture over swordfish steaks, turning steaks to coat. Cover, and marinate in the refrigerator 1 hour.

  2. Preheat oven to 350 degrees F (175 degrees C).

  3. Place swordfish steaks in a medium baking dish. Cover with marinade. Bake in the preheated oven 20 to 30 minutes, basting occasionally with marinade, until fish is easily flaked with a fork.

Note

The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary.

Nutrition Facts (per serving)

408 Calories
9g Fat
32g Carbs
45g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 408
% Daily Value *
Total Fat 9g 12%
Saturated Fat 3g 13%
Cholesterol 88mg 29%
Sodium 375mg 16%
Total Carbohydrate 32g 12%
Dietary Fiber 2g 6%
Total Sugars 24g
Protein 45g
Vitamin C 21mg 105%
Calcium 33mg 3%
Iron 3mg 15%
Potassium 861mg 18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.