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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, swordfish is highly nutritious, providing 23.45g of protein per 100g and rich omega-3 fatty acids for heart health. It is also an excellent source of Vitamin D and selenium, which support bone health and immune function.
A 100g serving of dry-heat cooked swordfish contains approximately 23.45g of high-quality, complete protein. This makes it an excellent food choice for muscle repair, growth, and overall satiety.
Yes, swordfish is a large predatory fish and typically contains higher levels of mercury than smaller seafood. It is recommended that most adults limit consumption to once a week, while sensitive groups should avoid it.
Swordfish is very keto-friendly because it contains 0g of carbohydrates and is high in protein. With 7.93g of fat per 100g, it provides healthy fats that fit well within a low-carb or ketogenic lifestyle.
Naturally, swordfish is 100% gluten-free. When preparing it with dry heat, ensure that any rubs, marinades, or seasonings used do not contain hidden gluten sources like soy sauce or malt vinegar.
Grilling and broiling are the best dry-heat methods due to the fish's firm, steak-like texture. Because it is lean, it is best cooked to an internal temperature of 145°F (63°C) to prevent it from becoming dry or rubbery.
Swordfish has a mild, slightly sweet flavor and a very dense, meaty texture often compared to a steak. It lacks the 'fishy' taste and flaky consistency of many other white fish, making it popular even for those who don't usually enjoy seafood.
cooked dry heat swordfish is a versatile ingredient found in cuisines around the world. With 172 calories per 100g and 23.45 grams of protein, it's a nutritious addition to many dishes.
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View all seafood →Discover 0 recipes featuring cooked dry heat swordfish with step-by-step instructions.
Browse recipes →Cooked swordfish can be safely stored in an airtight container in the refrigerator for 3 to 4 days. Always ensure it has cooled to room temperature before sealing it to maintain the best texture.
Yes, you can freeze cooked swordfish for up to 3 months. Wrap it tightly in moisture-proof foil or plastic wrap and place it in a freezer bag to prevent freezer burn, though the texture may be slightly less firm after thawing.
Health authorities, including the FDA, recommend that pregnant women, nursing mothers, and young children avoid swordfish entirely. This is due to the high mercury content, which can interfere with the development of a child's nervous system.