Oven Baked Swordfish with Mango and Ginger Sauce

2020-01-05
  • Yield: 4
  • Servings: 4
  • Prep Time: 10m
  • Cook Time: 20m
  • Ready In: 30m

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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. Swordfish steaks with mango chutney and lemon juice cooked in halogen (turbo) oven. Very easy fish recipe.

Oven Baked Swordfish with Mango and Ginger Sauce

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 foil square. Arrange the swordfish on top of the onion rings.

Step 2

In large mixing bowl,combine lemon juice,zest,ginger and mango chutney. Mix together 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 fish flakes easily.

Step 6

Remove oven baked swordfish from turbo oven. Serve hot with baked potatoes and green vegetables

oven baked swordfish with mango and ginger sauce

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