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Also known as: broadbill, swordfish, raw swordfish, cooked dry heat swordfish
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Firm, meaty swordfish steaks grilled to perfection with a bright, zesty marinade of lemon, garlic, and herbs. A simple yet elegant summer meal that's ready in under 30 minutes, perfect for a healthy weeknight dinner.
Firm, meaty swordfish steaks marinated in a bright lemon-herb sauce and grilled to perfection. This simple recipe delivers a smoky, juicy seafood dinner in just 20 minutes, perfect for a healthy weeknight meal or a summer barbecue.
Thick, meaty swordfish steaks marinated in a simple blend of lemon, garlic, and herbs, then grilled to perfection. A quick, healthy, and incredibly flavorful meal that brings a taste of the coast to your backyard barbecue, ready in just 20 minutes.
Yes, swordfish is a nutrient-dense seafood choice. It is an excellent source of high-quality lean protein, omega-3 fatty acids for heart health, and essential nutrients like Vitamin D and selenium, which support bone health and the immune system.
A 100g serving of swordfish provides approximately 144 calories and 19.7g of protein. With 0g of carbohydrates and 6.7g of fat, it is an efficient source of lean protein for muscle building and repair.
Yes, swordfish is a large predatory fish and is known to have higher mercury levels than many other types of seafood. The FDA recommends that pregnant women, nursing mothers, and young children avoid swordfish, while other adults should consume it in moderation.
Swordfish is very keto-friendly as it contains 0g of carbohydrates. Its combination of high protein and moderate healthy fats (6.7g per 100g) makes it an ideal choice for those following low-carb or ketogenic diets.
Naturally, swordfish is 100% gluten-free. However, always check the ingredients in marinades, spice rubs, or breading used during preparation, as these can often introduce gluten to the dish.
Swordfish has a mild, slightly sweet flavor and a very firm, 'meaty' texture often compared to a beef steak. It lacks the strong 'fishy' taste found in oilier fish, making it a popular choice for those who prefer a more substantial texture.
Because of its steak-like consistency, swordfish is best prepared by grilling, pan-searing, or broiling. It holds its shape well on skewers and doesn't flake apart easily, but it can dry out quickly, so it should be cooked just until opaque in the center.
swordfish is a versatile ingredient found in cuisines around the world. With 144 calories per 100g and 19.7 grams of protein, it's a nutritious addition to many dishes.
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While swordfish can be served raw in dishes like carpaccio or sashimi, it must be 'sushi-grade' to ensure it has been frozen properly to kill parasites. Most culinary experts recommend cooking it to enjoy its unique firm texture.
Fresh swordfish should be stored in the coldest part of your refrigerator and consumed within 1 to 2 days. For longer storage, wrap the steaks tightly in plastic wrap and a freezer bag to keep them for up to 3 months.
Fresh swordfish should have a mild, clean scent and firm, moist flesh. If the fish has a strong ammonia-like odor, a slimy surface texture, or the flesh appears dull and brownish, it has likely spoiled and should be discarded.
