Swordfish with Orange, Honey and Soy Recipe

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Ingredients

Count

Nutrition

243

Calories

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Ingredients:

Serving

1/2 cup orange juice
1/4 cup honey
1/4 cup soy sauce
2 tbsp fresh lemon juice
1 tsp garlic powder
1/2 tsp ground ginger
4 6- oz swordfish steaks (each about 3/4 inch thick )
cooked white rice

Directions:

Combine orange juice, honey, soy sauce, lemon juice, garlic powder and ginger in 8x8x2-inch glass baking dish and stir. Add fish and turn to coat. Let marinate at room temperature 1 hour, turning occasionally.
Preheat broiler. Remove fish from marinade; place on broiler rack. Transfer marinade to small saucepan and boil 1 minute. Broil fish until just opaque in center, basting occasionally with marinade, about 4 minutes per side. Transfer fish to plates and serve with rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	243.28 Kcal (1019 kJ)
Calories from fat	61.33 Kcal
		% Daily Value*
Total Fat	6.81g	10%
Cholesterol	44.23mg	15%
Sodium	1106.72mg	46%
Potassium	459.28mg	10%
Total Carbs	22.7g	8%
Sugars	20.46g	82%
Dietary Fiber	0.25g	1%
Protein	24.54g	49%
Vitamin C	18.7mg	31%
Iron	80.4mg	446%
Calcium	9.4mg	1%

Amount Per 100 g
Calories	97.73 Kcal (409 kJ)
Calories from fat	24.64 Kcal
		% Daily Value*
Total Fat	2.74g	10%
Cholesterol	17.77mg	15%
Sodium	444.61mg	46%
Potassium	184.51mg	10%
Total Carbs	9.12g	8%
Sugars	8.22g	82%
Dietary Fiber	0.1g	1%
Protein	9.86g	49%
Vitamin C	7.5mg	31%
Iron	32.3mg	446%
Calcium	3.8mg	1%

* 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

< 200 kcals

Weightwatchers Points

5.4

Points
6

PointsPlus

Good Points

low fat,
saturated fat free,
low cholesterol

Bad Points

High in Sodium

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