Baked Mango-Ginger Swordfish

Jun 02, 2023June 2, 20230 0

Baked Mango-Ginger Swordfish is a juicy fish recipe glazed with sweet and tangy mango chutney

by The Chefin Fish

Prep

15 min

Cook

25 min

Ready In

40 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

383

Sugar

31g

Fat

9.3g

Baked Mango-Ginger Swordfish is a delicious and healthy fish recipe that features sweet and tangy mango chutney glaze, perfect for any time of year. This recipe is simple to make with just a few ingredients and steps, making it perfect for busy weeknights. Swordfish is a firm white fish, rich in protein, and omega-3 fatty acids, which have many health benefits. The sweetness of the mango chutney balances well with the tartness of lemon juice and the spiciness of fresh ginger root, giving this dish a perfect taste. Serve your Baked Mango-Ginger Swordfish with a side of roasted vegetables or steamed rice, and you're in for a delicious and healthy meal.

Instructions

1.	Preheat the oven to 375°F.
2.	Arrange swordfish steaks on a baking sheet and sprinkle lemon juice over them.
3.	In a small bowl, mix sherry, ginger root, and mango chutney.
4.	Spread the mixture over the swordfish steaks.
5.	Bake in the preheated oven for about 20 to 25 minutes until the swordfish is firm and cooked through.

PROS

Baked Mango-Ginger Swordfish is very juicy and flavorful, thanks to the sweet and tangy mango chutney glaze.

This recipe is simple and easy to make in just a few steps.

Swordfish is a great source of protein and omega-3 fatty acids, which have health benefits like reducing inflammation and improving heart health.

CONS

Swordfish can be high in mercury, which can be harmful to some people if consumed in large amounts.

HEALTH & BENEFITS

Swordfish is a great source of protein and omega-3 fatty acids, which can support heart health, brain function, and reduce inflammation in the body.
Ginger root has anti-inflammatory and antioxidant properties and may help with digestion and fighting infections.
Mangoes are high in vitamin C, fiber, and antioxidants which can support immunity, digestion, and eye health.

	2 pounds swordfish steaks
	2 tablespoons lemon juice
	1/2 cup dry sherry
	1 tablespoon minced fresh ginger root
	1 cup mango chutney