Oven-Baked Swordfish with Mango and Ginger Sauce
- Yield: 4
- Servings: 4
- Prep Time: 10m
- Cook Time: 20m
- Ready In: 30m
Average Member Rating
(4.5 / 5)
2 People rated this recipe
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Nutritional Info
This information is per serving.
-
Calories
434.7 -
Carbohydrates
18.2 g -
Cholesterol
70.8 mg -
Fat
24.1 g -
Fiber
3.6 g -
Protein
39.0 g -
Saturated Fat
4.3 g -
Serving Size
1 -
Sodium
854.3 mg -
Sugar
3.9 g -
Trans Fat
2.4 g -
Unsaturated Fat
3.2 g -
Potassium
848.1 mg
Oven-baked swordfish with mango and ginger sauce. This oven-baked swordfish recipe is easy, healthy, and delicious. It’s perfect for a weeknight dinner or any other time you want to use fresh, seasonal ingredients.
What can I serve with this dish?
1. Rice: A simple and easy-to-cook side dish, rice is the perfect accompaniment to most dishes.
2. Potatoes: These are classic side dish that can be cooked in a variety of ways, such as roasting or boiling, and goes well with most dishes.
3. Salad: A lighter alternative to potatoes, salad is a healthy choice that doesn’t take too long to prepare and goes well with many different types of dishes.
4. Mashed Potatoes: Similar to potatoes but less work required, mashed potatoes are quick and easy and go best with steak or roast dinners.
What are your thoughts on oven-baked swordfish with mango and ginger sauce?
I love to prepare swordfish with mango and ginger sauce. This dish is so delicious and easy to make.
I typically use store-bought mangoes for this recipe, but I have also tried it with fresh mangos so it is really up to you.
This recipe is only one of the many options I use for oven-baked swordfish recipes. Some of my other favorites are
1) chicken thighs with lemon, garlic, and thyme 2) chicken breasts with balsamic vinegar 3) roasted salmon with honey-mustard sauce 4) grilled salmon with teriyaki sauce 5) oven-baked cod with tomato, basil, and red peppers 6) oven-baked halibut with lime juice 7) bacon-wrapped shrimp skewers 8 )
Oven-Baked Swordfish with Mango and Ginger Sauce
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Ingredients
- 1 yellow onion, peeled and sliced
- 4 swordfish steaks
- juice and zest of 1 emon
- 1 tablespoon finely chopped ginger
- 4 tablespoons mango chutney
- freshly ground black pepper
Method
Step 1
Make a square of aluminum foil, big enough to parcel fish fillets. Place the onion rings on a foil square. Arrange the swordfish on top of the onion rings.
Step 2
In a large mixing bowl, combine lemon juice, zest, ginger, and mango chutney. Mix to form a paste
Step 3
Season mango mixture with black pepper
Step 4
Fold the edges of aluminum foil up until secure and ready to close. Add the mango mixture to the parcel. Seal parcel completely.
Step 5
Place low grilling rack in the turbo oven. Place the parcel on the low rack. Cover turbo oven and cook at 400°F(200°C) for 20 minutes, until the fish flakes easily.
Step 6
Remove oven-baked swordfish from the turbo oven. Serve hot with baked potatoes and green vegetables
posted by Debby on September 28, 2022
How do I make the mango chutney?
posted by Slava Bond on September 29, 2022
Hi, to make mango chutney you will need:
2 cups sugar
1 cup distilled white vinegar
4 to 5 large, ripe mangoes (about 3 1/2 pounds), peeled and cut in 3/4-inch pieces (about 6 cups)
1 medium onion, chopped (25g, about 1 cup)
1/2 cup (80g) golden raisins
1/4 cup crystallized ginger (40g), finely chopped
1 clove of garlic, minced
1 teaspoon whole mustard seeds
1/4 teaspoon red pepper flakes
Combine the sugar and vinegar in a 6-quart pot. Bring to a boil, stirring until the sugar dissolves. Add the remaining ingredients and simmer, uncovered, until syrupy and slightly thickened, 45 minutes to 1 hour. Stir occasionally during cooking.
Enjoy!