Baked Mango-Ginger Swordfish Recipe

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Baked Mango-Ginger Swordfish
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Ingredients
5
Count
Nutrition
302
Calories
Total time
45
Minutes
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Ingredients:

Directions:

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

Per ServingPer 100 g
Amount Per 1 Serving
Calories 302.38 Kcal (1266 kJ)
Calories from fat 81.77 Kcal
% Daily Value*
Total Fat 9.09g 14%
Cholesterol 58.96mg 20%
Sodium 199.71mg 8%
Potassium 453.98mg 10%
Total Carbs 19.73g 7%
Sugars 15.05g 60%
Dietary Fiber 0.03g 0%
Protein 29.51g 59%
Vitamin C 9.6mg 16%
Iron 106.6mg 592%
Calcium 0.7mg 0%
Amount Per 100 g
Calories 93.15 Kcal (390 kJ)
Calories from fat 25.19 Kcal
% Daily Value*
Total Fat 2.8g 14%
Cholesterol 18.16mg 20%
Sodium 61.52mg 8%
Potassium 139.86mg 10%
Total Carbs 6.08g 7%
Sugars 4.64g 60%
Dietary Fiber 0.01g 0%
Protein 9.09g 59%
Vitamin C 2.9mg 16%
Iron 32.8mg 592%
Calcium 0.2mg 0%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.8
    Points
  • 7
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol

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