Swordfish
Xiphias gladiusClinical Encyclopedia
Swordfish provides 121 kcal, 20g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Swordfish is a large, predatory fish known for its firm texture and rich flavor. It is a good source of high-quality protein and essential nutrients.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed grilled or seared, swordfish can also be marinated to enhance its flavor. Avoid overcooking to maintain its moisture.
Smart Selection & Storage
Choose swordfish steaks that are firm, moist, and have a fresh ocean scent. Avoid any that appear discolored or have a strong fishy smell.
Store swordfish in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it in an airtight container.
Myths vs Realities
Healthy Recipes
Grilled Swordfish with Mango Salsa
This vibrant dish features grilled swordfish steaks topped with a refreshing mango salsa, perfect for a light summer meal.
- 2 swordfish steaks (6 oz each)
- 1 ripe mango, diced
- 1/2 red onion, finely chopped
- 1 jalapeño, minced
- 1 lime, juiced
- 1/4 cup fresh cilantro, chopped
- Salt and pepper to taste
- 1. Preheat the grill to medium-high heat.
- 2. In a bowl, combine mango, red onion, jalapeño, lime juice, cilantro, salt, and pepper to make the salsa.
- 3. Season the swordfish steaks with salt and pepper, then grill for 4-5 minutes on each side until cooked through. Serve topped with mango salsa.
Swordfish Tacos with Avocado Lime Sauce
These healthy swordfish tacos are packed with flavor and topped with a creamy avocado lime sauce for a delicious twist.
- 2 swordfish fillets (4 oz each)
- 4 corn tortillas
- 1 avocado
- 1/4 cup Greek yogurt
- 1 lime, juiced
- 1/2 tsp garlic powder
- Salt and pepper to taste
- Cabbage slaw for topping
- 1. Season swordfish fillets with salt, pepper, and garlic powder, then grill for 3-4 minutes on each side.
- 2. In a blender, combine avocado, Greek yogurt, lime juice, salt, and pepper until smooth.
- 3. Warm the tortillas, fill them with grilled swordfish, top with cabbage slaw, and drizzle with avocado lime sauce.
Baked Swordfish with Herb Crust
This baked swordfish features a flavorful herb crust that keeps the fish moist and adds a delightful crunch.
- 2 swordfish steaks (6 oz each)
- 1/2 cup whole wheat breadcrumbs
- 2 tbsp fresh parsley, chopped
- 2 tbsp fresh basil, chopped
- 1 tbsp olive oil
- 1 lemon, zested
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. In a bowl, mix breadcrumbs, parsley, basil, olive oil, lemon zest, salt, and pepper.
- 3. Place swordfish on a baking sheet, press the herb mixture onto the top, and bake for 15-20 minutes until cooked through.
Swordfish and Quinoa Salad
A nutritious salad featuring grilled swordfish and quinoa, tossed with fresh vegetables and a zesty lemon vinaigrette.
- 2 swordfish fillets (4 oz each)
- 1 cup cooked quinoa
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 cup red onion, chopped
- 2 tbsp olive oil
- 1 lemon, juiced
- Salt and pepper to taste
- 1. Grill the swordfish fillets for 4-5 minutes on each side until cooked through.
- 2. In a large bowl, combine cooked quinoa, cucumber, bell pepper, red onion, olive oil, lemon juice, salt, and pepper.
- 3. Slice the grilled swordfish and serve on top of the quinoa salad.
Swordfish Skewers with Chimichurri Sauce
These flavorful swordfish skewers are grilled to perfection and served with a vibrant chimichurri sauce for an extra kick.
- 2 swordfish fillets (6 oz each), cut into cubes
- 1 red bell pepper, cut into chunks
- 1 zucchini, sliced
- 1/4 cup olive oil
- 1/4 cup fresh parsley, chopped
- 2 tbsp red wine vinegar
- 2 garlic cloves, minced
- Salt and pepper to taste
- 1. Preheat the grill to medium heat and soak wooden skewers in water.
- 2. In a bowl, mix olive oil, parsley, vinegar, garlic, salt, and pepper to make chimichurri sauce.
- 3. Thread swordfish, bell pepper, and zucchini onto skewers, grill for 8-10 minutes, basting with chimichurri sauce.
Swordfish Stir-Fry with Vegetables
This quick and easy swordfish stir-fry is loaded with colorful vegetables and a savory sauce, perfect for a healthy weeknight dinner.
- 2 swordfish fillets (4 oz each), sliced
- 1 cup broccoli florets
- 1 bell pepper, sliced
- 1 carrot, julienned
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tsp ginger, grated
- 1 garlic clove, minced
- 1. Heat sesame oil in a large skillet over medium-high heat, add garlic and ginger, and sauté for 1 minute.
- 2. Add swordfish slices and cook for 3-4 minutes until browned, then add broccoli, bell pepper, and carrot.
- 3. Stir in soy sauce and cook for an additional 5 minutes until vegetables are tender.
Swordfish Ceviche with Lime and Cilantro
This refreshing swordfish ceviche is marinated in lime juice and mixed with fresh herbs and vegetables, making it a perfect appetizer.
- 1 lb fresh swordfish, diced
- 1/2 red onion, finely chopped
- 1 jalapeño, minced
- 1/2 cup fresh lime juice
- 1/4 cup fresh cilantro, chopped
- Salt to taste
- 1. In a glass bowl, combine diced swordfish and lime juice, cover, and refrigerate for 30 minutes until fish is opaque.
- 2. Add red onion, jalapeño, cilantro, and salt, mixing well.
- 3. Serve chilled with tortilla chips or on its own.
Swordfish with Roasted Vegetables
This dish pairs perfectly seared swordfish with a medley of roasted seasonal vegetables for a wholesome meal.
- 2 swordfish steaks (6 oz each)
- 1 zucchini, sliced
- 1 bell pepper, chopped
- 1 cup cherry tomatoes
- 2 tbsp olive oil
- 1 tsp Italian seasoning
- Salt and pepper to taste
- 1. Preheat the oven to 425°F (220°C). Toss zucchini, bell pepper, and cherry tomatoes with olive oil, Italian seasoning, salt, and pepper on a baking sheet.
- 2. Roast vegetables for 20-25 minutes until tender.
- 3. Meanwhile, season swordfish with salt and pepper, sear in a hot skillet for 3-4 minutes on each side, and serve with roasted vegetables.
Swordfish Poke Bowl
This healthy poke bowl features marinated swordfish served over brown rice and topped with fresh vegetables and sesame seeds.
- 1 lb swordfish, diced
- 2 cups cooked brown rice
- 1 cucumber, sliced
- 1 avocado, sliced
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tsp sesame seeds
- Green onions for garnish
- 1. In a bowl, combine diced swordfish, soy sauce, and sesame oil, and let marinate for 15 minutes.
- 2. Divide cooked brown rice into bowls, top with marinated swordfish, cucumber, avocado, and sprinkle with sesame seeds and green onions.
- 3. Serve immediately and enjoy!
Swordfish and Spinach Stuffed Peppers
These colorful stuffed peppers are filled with a nutritious mixture of swordfish, spinach, and quinoa, making for a hearty meal.
- 2 large bell peppers, halved
- 1 cup cooked quinoa
- 1 cup cooked swordfish, flaked
- 2 cups fresh spinach, chopped
- 1/2 cup feta cheese, crumbled
- 1 tbsp olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked quinoa, flaked swordfish, spinach, feta, olive oil, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture, place in a baking dish, and bake for 25-30 minutes until peppers are tender.
Frequently Asked Questions (FAQ)
Is swordfish safe to eat?
Yes, swordfish is safe to eat in moderation, but pregnant women and young children should limit their intake due to mercury levels.
How often can I eat swordfish?
It is recommended to limit swordfish consumption to once a week due to its mercury content.
What is the best way to cook swordfish?
Swordfish is best cooked by grilling, broiling, or pan-searing to retain its moisture and flavor.
Can I eat swordfish raw?
While some people consume swordfish as sashimi, it is generally recommended to cook it to reduce the risk of foodborne illness.
What are the nutritional benefits of swordfish?
Swordfish is high in protein, omega-3 fatty acids, vitamin B12, and selenium, contributing to overall health.
How do I know if swordfish is fresh?
Fresh swordfish should have a mild scent, firm texture, and bright color without any browning or discoloration.
What are some good side dishes for swordfish?
Swordfish pairs well with grilled vegetables, rice, or a fresh salad.
Is swordfish sustainable?
Sustainability varies by fishing method; check for certifications like MSC to ensure responsible sourcing.