Baked Mango-Ginger Swordfish

Gluten Free
Dairy Free
Health score
26%
Baked Mango-Ginger Swordfish
105 min.
4
591kcal

Suggestions

Ingredients

  • 0.5 cup cooking sherry dry
  • tablespoon ginger root fresh minced
  • tablespoons juice of lemon 
  • cup mango chutney 
  • pounds swordfish steaks 

Equipment

  • bowl
  • oven
  • baking pan

Directions

  1. Place swordfish steaks in a large, shallow bowl. In a small bowl, mix lemon juice, dry sherry, ginger and mango chutney.
  2. Pour the mixture over swordfish steaks, turning steaks to coat. Cover, and marinate in the refrigerator 1 hour.
  3. Preheat oven to 350 degrees F (175 degrees C).
  4. Place swordfish steaks in a medium baking dish. Cover with marinade.
  5. Bake in the preheated oven 20 to 30 minutes, basting occasionally with marinade, until fish is easily flaked with a fork.

Nutrition Facts

Calories591kcal
Protein32.29%
Fat24.51%
Carbs43.2%

Properties

Glycemic Index
21.25
Glycemic Load
31.85
Inflammation Score
-6
Nutrition Score
28.253913333882%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.37mg
Hesperetin
1.21mg
Naringenin
0.22mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:590.54kcal
29.53%
Fat:15.17g
23.34%
Saturated Fat:3.65g
22.8%
Carbohydrates:60.17g
20.06%
Net Carbohydrates:59.18g
21.52%
Sugar:41.73g
46.37%
Cholesterol:149.69mg
49.9%
Sodium:212.71mg
9.25%
Alcohol:3.09g
100%
Alcohol %:1.12%
100%
Protein:44.98g
89.96%
Vitamin D:31.52µg
210.16%
Selenium:131.93µg
188.47%
Vitamin B3:17.68mg
88.41%
Vitamin B12:3.86µg
64.26%
Vitamin B6:1.27mg
63.49%
Phosphorus:601.08mg
60.11%
Vitamin E:4.7mg
31.33%
Potassium:1049.75mg
29.99%
Magnesium:73.37mg
18.34%
Vitamin C:10.47mg
12.69%
Vitamin B1:0.19mg
12.5%
Vitamin B2:0.19mg
11.24%
Zinc:1.59mg
10.62%
Copper:0.18mg
8.99%
Vitamin B5:0.84mg
8.38%
Iron:1.38mg
7.64%
Vitamin A:272.61IU
5.45%
Manganese:0.1mg
4.95%
Folate:15.88µg
3.97%
Fiber:0.99g
3.97%
Calcium:31.77mg
3.18%
Source:Allrecipes