Directions:
- Heat a large heavy saucepan over medium heat, add the oil and onion and stir. Then let the onions caramelize, without stirring.
- Add the garlic and stir for about 1 minute. 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.
- Remove the swordfish steaks from the refrigerator and let sit for 30 minutes at room temperature before cooking them.
- 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.
- Transfer to warm serving plates and spoon some of the mango BBQ sauce around the fish.
- 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
| Amount Per 1 Serving | |||
| Calories | 365.11 Kcal (1529 kJ) | ||
| Calories from fat | 92.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.24g | 16% | |
|---|---|---|---|
| Cholesterol | 14.74mg | 5% | |
| Sodium | 911.65mg | 38% | |
| Potassium | 1158.94mg | 25% | |
| Total Carbs | 58.48g | 19% | |
| Sugars | 49.28g | 197% | |
| Dietary Fiber | 6.65g | 27% | |
| Protein | 13.27g | 27% | |
| Vitamin C | 72.4mg | 121% | |
| Iron | 30.3mg | 168% | |
| Calcium | 139.2mg | 14% | |
| Amount Per 100 g | |||
| Calories | 83.56 Kcal (350 kJ) | ||
| Calories from fat | 21.1 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.34g | 16% | |
|---|---|---|---|
| Cholesterol | 3.37mg | 5% | |
| Sodium | 208.64mg | 38% | |
| Potassium | 265.23mg | 25% | |
| Total Carbs | 13.38g | 19% | |
| Sugars | 11.28g | 197% | |
| Dietary Fiber | 1.52g | 27% | |
| Protein | 3.04g | 27% | |
| Vitamin C | 16.6mg | 121% | |
| Iron | 6.9mg | 168% | |
| Calcium | 31.9mg | 14% | |
* 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.
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