Oven-Baked Swordfish with Mango and Ginger Sauce

2021-01-05
  • 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
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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

Comments (2)

  1. posted by Debby on September 28, 2022

    How do I make the mango chutney?

      Reply
    • 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!

        Reply

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