Healthy Dinner Recipes: Baked Mango-Ginger Swordfish

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Healthy Dinner Recipes: Baked Mango-Ginger Swordfish Sep 19th 2012, 00:00 By: LINDA W.  "This is so simple to make, and gives you the flavor of the Caribbean islands when enjoyed in the dead of winter!" Prep Time: 15 Min Cook Time: 30 Min Ready In: 1 Hr 45 Min Ingredients 2 pounds swordfish steaks 2 tablespoons lemon juice 1/2 cup dry sherry 1 tablespoon minced fresh ginger root 1 cup mango chutney Directions 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. Preheat oven to 350 degrees F (175 degrees C). 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. Footnotes FOOTNOTE The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary. Nutritional Information Servings Per Recipe: 4 Amount Per Serving Calories: 408 Total Fat: 9.3g Cholesterol: 88mg Sodium: 375mg Total Carbs: 32.4g     Dietary Fiber: 1.6g Protein: 45.4g

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