Mango BBQ'd-Grilled Swordfish

Gluten Free
Dairy Free
Health score
38%
Mango BBQ'd-Grilled Swordfish
45 min.
4
800kcal

Suggestions

Ingredients

  • cups mango bbq sauce 
  • 14 ounce canned tomatoes peeled chopped canned
  • teaspoon chili powder 
  • 0.5 tablespoon freshly and ground cumin seeds toasted
  • tablespoon brown sugar dark
  • 0.3 cup dijon mustard 
  • 0.3 cup basil fresh chopped
  • clove garlic minced
  • tablespoon ground pepper black
  • 0.5 tablespoon hungarian paprika hot
  •  mangos peeled sliced for garnish
  • 0.3 cup blackstrap molasses 
  • tablespoons olive oil pure
  • 0.3 cup orange juice fresh
  • 0.5 large onion red chopped
  • tablespoons soya sauce 
  • tablespoons sugar 
  • 28 ounce swordfish steaks trimmed
  • 0.5 cup citrus champagne vinegar 
  • tablespoon worcestershire sauce 

Equipment

  • food processor
  • sauce pan
  • blender
  • grill
  • grill pan

Directions

  1. Heat a large heavy saucepan over medium heat, add the oil and onion and stir. Then let the onions caramelize, without stirring.
  2. Add the garlic and stir for about 1 minute.
  3. Add all of the remaining BBQ sauce ingredients, bring to a boil, then reduce the heat and simmer for 50 to 60 minutes, stirring occasionally, until you have a little over 3 cups sauce. Leave chunky or puree in a blender or food processor. Set aside to cool.
  4. Remove the swordfish steaks from the refrigerator and let sit for 30 minutes at room temperature before cooking them.
  5. Prepare an outdoor grill for grilling over medium-high heat or preheat a grill pan over medium-high heat. Grill the swordfish steaks for 3 to 4 minutes on the first side and 2 to 3 minutes on the second side, until browned on the outside and cooked through.
  6. Transfer to warm serving plates and spoon some of the mango BBQ sauce around the fish.
  7. From My Key West Kitchen: Recipes and Stories by Norman Van Aken and Justin Van Aken. Text © 2012 by Norman Van Aken; photographs © 2012 by Penny De Los Santos. Published in 2012 by Kyle Books.

Nutrition Facts

Calories800kcal
Protein22.24%
Fat25.31%
Carbs52.45%

Properties

Glycemic Index
120.46
Glycemic Load
18.26
Inflammation Score
-9
Nutrition Score
44.250869502192%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Eriodictyol
0.03mg
Hesperetin
1.85mg
Naringenin
0.33mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.69mg
Kaempferol
0.12mg
Myricetin
0.05mg
Quercetin
2.84mg

Nutrients percent of daily need

Calories:800.22kcal
40.01%
Fat:22.61g
34.78%
Saturated Fat:4.41g
27.59%
Carbohydrates:105.41g
35.14%
Net Carbohydrates:99.43g
36.16%
Sugar:86.41g
96.01%
Cholesterol:130.97mg
43.66%
Sodium:2516.78mg
109.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.7g
89.39%
Vitamin D:27.58µg
183.89%
Selenium:126.34µg
180.49%
Vitamin B3:18.78mg
93.89%
Vitamin B6:1.64mg
81.87%
Phosphorus:632.7mg
63.27%
Potassium:2060.25mg
58.86%
Manganese:1.15mg
57.63%
Vitamin B12:3.37µg
56.23%
Vitamin E:8.43mg
56.21%
Vitamin C:38.93mg
47.19%
Magnesium:177.06mg
44.26%
Vitamin A:2053.55IU
41.07%
Iron:5.96mg
33.09%
Copper:0.62mg
30.84%
Fiber:5.98g
23.93%
Vitamin K:24.73µg
23.55%
Vitamin B1:0.35mg
23.31%
Vitamin B2:0.32mg
18.74%
Calcium:186.44mg
18.64%
Vitamin B5:1.66mg
16.62%
Zinc:2.25mg
15%
Folate:54.26µg
13.57%
Source:Epicurious