Swordfish with Orange-Ginger Glaze
Swordfish with Orange-Ginger Glaze pairs rich, meaty fillets with a citrus-forward sauce that’s balanced by warm ginger, toasty sesame oil, and a hint of soy. The glaze clings silkily, adding brightness without masking the fish’s natural depth. Serve for a weeknight dinner or an elegant weekend meal when you want something vibrant yet refined.
- Prep5 mins
- Cook10 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Swordfish with Orange-Ginger Glaze, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactPoor
- 35 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 22
- Heart Health
- 50
- Metabolic
- 11
- Digestive
- 24
- Inflammatory
- 54
- Performance
- 38
- General Wellness
- 1
In a non-reactive shallow dish, mix the swordfish with the orange juice, ginger, sesame oil, and soy sauce, and marinate for 30 minutes.
- 2
Set up an outdoor grill with an oiled rack positioned 6 inches above the heat source.
- 3
Drain and save the marinade. Grill the swordfish for 6 to 7 minutes per side, until the center is opaque.
- 4
In a small bowl, stir together the cornstarch and the water.
- 5
Put the reserved marinade in a saucepan and bring it to a boil.
- 6
Stir the cornstarch mixture into the marinade and cook for 1 minute, until thickened. Serve the orange sauce with the swordfish.
- Calories 154.64 kcal Moderate 8%
- Protein 22.64 g Good Source 45%
- Carbohydrate 4.59 g 2%
- Total Fat 5.53 g Moderate 7%
- Saturated Fat 1.21 g Moderate 6%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 45.35 mg Moderate 15%
- Sodium 420.18 mg Moderate 18%
- Dietary Fiber 0.16 g Low Source 1%
- Total Sugars 2.47 g --
- Added Sugars 0.21 g Low Source 0%
- Calcium 1.66 mg Low Source 0%
- Iron 1.12 mg Low Source 6%
- Potassium 38.59 mg Low Source 1%
- Vitamin A 29.94 mcg Low Source 3%
- Vitamin C 11.5 mg Moderate 13%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Soy 🌱
- Sesame
- Corn 🌽
About This Recipe
Swordfish with Orange Ginger Glaze is made with 7 ingredients and serves 6. It takes about 15 mins and is rated easy. Key ingredients include Cornstarch, Fresh Ginger, Light Soy Sauce, and Orange Juice. Each serving provides about 154.64 kcal, and is a good source of protein.
Recipe Questions
- What is Swordfish with Orange-Ginger Glaze made of?
- The main ingredients are Cornstarch, Fresh Ginger, Light Soy Sauce, Orange Juice, Sesame Oil. The full list of 7 is above.
- How long does it take to make Swordfish with Orange-Ginger Glaze?
- About 15 mins in total: 5 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 154.64 kcal. The full nutrition breakdown is above.
- Is Swordfish with Orange-Ginger Glaze easy to make?
- This recipe is rated easy, with 7 ingredients and 6 steps.
- Is Swordfish with Orange-Ginger Glaze healthy?
- Swordfish with Orange-Ginger Glaze has an easyChef Pro health score of 40/100. Per serving, it provides 154.64 calories and 22.64 g of protein, or 45% of the Daily Value. Worth noting per serving: sodium at 420.18 mg (18% of the Daily Value) and saturated fat at 1.21 g (6% of the Daily Value). It contains Citrus, Fish, Soy, Sesame and Corn, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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