Well since no one else replied I'll throw in my .02!
Personally I would keep the 2.3. The v6 doesn't offer very much (if any) HP gain, and the extra weight probably uses that up. The 2.3's are dang near bullet proof, and with a little tuning offer good HP and economy to boot. The 90 version that you put in your stang is a good choice because of the roller cam.
However....you already have a good 2.8, soooo
!!
Depending on what you have to aquire to put it in, I'm not sure about the clutch and trans, (do they use a 23 spline clutch anyone?) If your clutch and trans fit then you are looking at a cheap swap. A 2.8 with a good 350 Holley, good tune-up and duel exhaust sounds sweet! Gas mileage, ummmm so-so.
So it comes down to this: fork out the cash for a late model 2.3 (and maybe sell the 2.8 stuff and recover the money) and you have a direct bolt-in.
Or, figure out everything you need for the swap and the cost, and do a swap that will involve things like wiring, motor mounts, radiator ect.
Tough call!! But for power and economy, a roller cam 2.3 with a good carb, (or even a 350-direct bolt on) a header, cam timing set perfectly (or 2* advanced-see cam timing 101) and it will turn 7000 all day long without a whimper. Gas mileage? That depends on if you can keep your foot out of it!!!