Protein1 recipes
swordfish loin.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeKosher
ALSO KNOWN AS
swordfish steakswordfish filletXiphias gladiusmekajikiespada
SERVING
CALORIES
144
PROTEIN
19.7g
CARBS
0g
FAT
6.7g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories144kcal—
Protein19.7g39%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat6.7g9%
Saturated fat1.6g8%
Trans fat0g—
Cholesterol39mg13%
Water72.5g—
MINERALS
Sodium90mg4%
Potassium418mg9%
Calcium5.0mg0%
Iron0.80mg4%
Magnesium27mg6%
Phosphorus263mg21%
Zinc1.1mg10%
Copper0.05mg6%
Manganese0.02mg1%
Selenium57µg104%
VITAMINS
Vitamin A35µg4%
Vitamin C0mg0%
Vitamin D13.9µg70%
Vitamin E0.30mg2%
Vitamin K0.10µg0%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.06mg5%
Niacin (B3)8.1mg51%
Pantothenic acid (B5)0.40mg8%
Vitamin B60.40mg24%
Folate (B9)2.0µg1%
Vitamin B121.5µg63%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup240g
1 tablespoon15g
1 teaspoon5g
1 oz28.4g
1 lb453.6g
1 ml95g
1 liter950g
1 piece170g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality lean protein
- ✓Rich in Vitamin D for bone health and immunity
- ✓High in Selenium, a powerful antioxidant
- ✓Provides Omega-3 fatty acids for heart health
- ✓Good source of Vitamin B12 for nerve function
COOKING TIPS
In the kitchen.
- 1Swordfish is best grilled or pan-seared due to its meaty, steak-like texture
- 2Avoid overcooking; the fish is done when the internal temperature reaches 145°F (63°C)
- 3Marinate for 15-30 minutes before cooking to enhance flavor and maintain moisture
STORAGE
Keep it fresh.
- Store in the coldest part of the refrigerator for no more than 1-2 days
- Wrap tightly in plastic wrap and then foil before freezing to prevent freezer burn
- Thaw frozen swordfish overnight in the refrigerator, never at room temperature
FAQ
Frequently asked questions.
How long does fresh swordfish loin last in the fridge?
Fresh swordfish should be consumed within 1 to 2 days of purchase for optimal safety and quality.
Can swordfish be eaten raw?
While it is used in some carpaccio dishes, it is generally recommended to cook swordfish or ensure it is 'sushi-grade' to avoid parasites.
What is a good substitute for swordfish?
Mahi-mahi, tuna steaks, or halibut are excellent substitutes due to their similar firm texture.
Is swordfish high in mercury?
Yes, swordfish is a large apex predator and contains higher levels of mercury; it should be consumed in moderation, especially by pregnant women.
How do I know if swordfish has gone bad?
Discard if it has a strong 'fishy' or ammonia-like odor, a slimy texture, or if the flesh looks dull and brownish.
What does swordfish taste like?
It has a mild, slightly sweet flavor and a very firm, meaty texture often compared to a beef steak.
Should I remove the dark red area on the loin?
The dark 'blood line' is edible but has a much stronger, fishier flavor. Many people prefer to trim it off before or after cooking.
Is swordfish loin better grilled or baked?
Grilling is the most popular method as the firm flesh holds up well on grates without falling apart.
How do I prevent swordfish from becoming dry?
Do not overcook it; remove it from the heat just as the center turns opaque, as residual heat will finish the cooking.
Is swordfish loin gluten-free?
Yes, plain raw swordfish loin is naturally gluten-free.
RECIPES
Cook with swordfish loin.
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