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Swordfish Steak (Thick Cut)
Fish
Nutri-ScoreA

Swordfish Steak (Thick Cut)

Xiphias gladius

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Swordfish Steak (Thick Cut) provides 140 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 steak is a thick cut of a large, predatory fish known for its firm texture and mild flavor. It is a rich source of protein and essential nutrients, making it a popular choice among seafood lovers.

Also known as:
XiphiasEspada
Scientific NameXiphias gladius
Region of OriginAtlantic and Pacific Oceans
Popular Comparisons:
Swordfish Steak (Thick Cut)Swordfish Steak (Thick Cut)VSAlaska Plaice FilletAlaska Plaice FilletSwordfish Steak (Thick Cut)Swordfish Steak (Thick Cut)VSAlbacore TunaAlbacore TunaSwordfish Steak (Thick Cut)Swordfish Steak (Thick Cut)VSAlbacore White TunaAlbacore White TunaSwordfish Steak (Thick Cut)Swordfish Steak (Thick Cut)VSAlbacore White Tuna LoinAlbacore White Tuna LoinSwordfish Steak (Thick Cut)Swordfish Steak (Thick Cut)VSAmberjack Yellowtail FilletAmberjack Yellowtail FilletSwordfish Steak (Thick Cut)Swordfish Steak (Thick Cut)VSAmerican PlaiceAmerican PlaiceSwordfish Steak (Thick Cut)Swordfish Steak (Thick Cut)VSAmerican Plaice FilletAmerican Plaice FilletSwordfish Steak (Thick Cut)Swordfish Steak (Thick Cut)VSAnchoviesAnchoviesSwordfish Steak (Thick Cut)Swordfish Steak (Thick Cut)VSArctic CharArctic CharSwordfish Steak (Thick Cut)Swordfish Steak (Thick Cut)VSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories140 kcal
Water
70%
Fiber0g
Total25.0g
Protein
20g(80%)
Fats
5g(20%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin D3 mcg (15%)
Vitamin B122.2 mcg (92%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium65 mcg (118%)
Phosphorus250 mg (36%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, swordfish steak supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, it promotes heart health by reducing inflammation and lowering blood pressure.
✓Contains significant amounts of selenium, which acts as an antioxidant and supports thyroid function.
✓A good source of vitamin D, which is essential for bone health and immune function.

Possible Risks & Side Effects

!Swordfish can contain high levels of mercury, which may pose health risks, especially for pregnant women and young children.
!Overconsumption of swordfish may lead to mercury toxicity, resulting in neurological and developmental issues.

How to Prepare & Consume

Best enjoyed grilled or seared, swordfish steak can be marinated to enhance flavor. Avoid overcooking to maintain its moist texture.

Smart Selection & Storage

How to Select

Choose swordfish steaks that are firm, moist, and have a fresh ocean smell. Avoid any that appear dull or have brown spots.

How to Store

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

MythSwordfish is low in mercury.
RealitySwordfish is known to have high mercury levels, which can be harmful if consumed excessively.
MythAll fish are healthy to eat every day.
RealityWhile fish are healthy, some types, like swordfish, should be consumed in moderation due to contaminants.
MythCooking fish eliminates all harmful substances.
RealityCooking does not remove mercury or other toxins present in fish.

Healthy Recipes

Grilled Swordfish with Mango Salsa

This vibrant dish features grilled swordfish steak topped with a refreshing mango salsa, perfect for a light summer meal.

Ingredients
  • 2 thick cut swordfish steaks
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, seeded and minced
  • 1 lime, juiced
  • 1/4 cup fresh cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. In a bowl, combine mango, red onion, jalapeño, lime juice, cilantro, salt, and pepper to make the salsa.
  3. 3. Season the swordfish steaks with salt and pepper, grill for 4-5 minutes per side until cooked through, and serve topped with mango salsa.

Swordfish Steak with Quinoa Salad

A nutritious meal combining grilled swordfish with a hearty quinoa salad packed with vegetables and a zesty dressing.

Ingredients
  • 2 thick cut swordfish steaks
  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup parsley, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Cook quinoa in vegetable broth according to package instructions and let cool.
  2. 2. Grill swordfish steaks for 4-5 minutes on each side until cooked through.
  3. 3. In a bowl, mix quinoa, tomatoes, cucumber, parsley, olive oil, lemon juice, salt, and pepper, and serve with grilled swordfish.

Swordfish Tacos with Avocado Crema

These healthy swordfish tacos are topped with a creamy avocado sauce and fresh vegetables, making them a delightful meal.

Ingredients
  • 2 thick cut swordfish steaks
  • 8 corn tortillas
  • 1 avocado
  • 1/2 cup Greek yogurt
  • 1 lime, juiced
  • 1 cup cabbage, shredded
  • 1/2 cup cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Grill swordfish steaks for 4-5 minutes on each side until cooked through, then flake into pieces.
  2. 2. In a blender, combine avocado, Greek yogurt, lime juice, salt, and pepper to make the crema.
  3. 3. Assemble tacos by placing swordfish on tortillas, topping with cabbage, cilantro, and avocado crema.

Baked Swordfish with Lemon and Herbs

A simple yet elegant baked swordfish dish infused with lemon and fresh herbs, perfect for a healthy dinner.

Ingredients
  • 2 thick cut swordfish steaks
  • 2 tablespoons olive oil
  • 1 lemon, sliced
  • 2 cloves garlic, minced
  • 1 tablespoon fresh thyme
  • 1 tablespoon fresh rosemary
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Place swordfish steaks in a baking dish, drizzle with olive oil, and season with garlic, thyme, rosemary, salt, and pepper.
  3. 3. Top with lemon slices and bake for 15-20 minutes until the fish flakes easily with a fork.

Swordfish Steak with Mediterranean Couscous

This dish pairs grilled swordfish with a flavorful Mediterranean couscous salad, making it a wholesome and filling meal.

Ingredients
  • 2 thick cut swordfish steaks
  • 1 cup couscous
  • 1 1/4 cups vegetable broth
  • 1/2 cup olives, sliced
  • 1/2 cup feta cheese, crumbled
  • 1/2 cup sun-dried tomatoes, chopped
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Cook couscous in vegetable broth according to package instructions.
  2. 2. Grill swordfish steaks for 4-5 minutes on each side until cooked through.
  3. 3. Mix couscous with olives, feta, sun-dried tomatoes, olive oil, salt, and pepper, and serve alongside grilled swordfish.

Swordfish Steak with Garlic Spinach

A nutritious and quick meal featuring seared swordfish served over a bed of garlic sautéed spinach.

Ingredients
  • 2 thick cut swordfish steaks
  • 4 cups fresh spinach
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a skillet over medium heat, add garlic, and sauté until fragrant.
  2. 2. Add spinach and cook until wilted, season with salt and pepper, and set aside.
  3. 3. Sear swordfish steaks in the same skillet for 4-5 minutes on each side until cooked through, and serve over garlic spinach.

Swordfish Steak with Roasted Vegetables

This colorful dish features swordfish paired with a medley of roasted seasonal vegetables, creating a healthy and satisfying meal.

Ingredients
  • 2 thick cut swordfish steaks
  • 1 zucchini, chopped
  • 1 bell pepper, chopped
  • 1 red onion, chopped
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 425°F (220°C).
  2. 2. Toss vegetables with olive oil, oregano, salt, and pepper, and spread on a baking sheet.
  3. 3. Roast vegetables for 20-25 minutes, then grill swordfish steaks for 4-5 minutes on each side until cooked through, and serve together.

Swordfish Steak with Cilantro Lime Rice

A zesty dish featuring grilled swordfish served over fluffy cilantro lime rice, perfect for a fresh and healthy meal.

Ingredients
  • 2 thick cut swordfish steaks
  • 1 cup brown rice
  • 2 cups water
  • 1 lime, juiced and zested
  • 1/4 cup fresh cilantro, chopped
  • Salt to taste
Instructions
  1. 1. Cook brown rice in water according to package instructions.
  2. 2. Once cooked, stir in lime juice, lime zest, cilantro, and salt.
  3. 3. Grill swordfish steaks for 4-5 minutes on each side until cooked through, and serve over cilantro lime rice.

Swordfish Steak with Tomato Basil Relish

A light and flavorful dish featuring grilled swordfish topped with a fresh tomato basil relish, ideal for a healthy dinner.

Ingredients
  • 2 thick cut swordfish steaks
  • 1 cup cherry tomatoes, diced
  • 1/4 cup fresh basil, chopped
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine diced tomatoes, basil, balsamic vinegar, olive oil, salt, and pepper to make the relish.
  2. 2. Grill swordfish steaks for 4-5 minutes on each side until cooked through.
  3. 3. Serve swordfish topped with the tomato basil relish.

Frequently Asked Questions (FAQ)

Is swordfish steak healthy?

Yes, swordfish steak is healthy when consumed in moderation due to its high protein content and beneficial nutrients.

How often can I eat swordfish?

It is recommended to limit swordfish consumption to once a week due to mercury levels.

What is the best way to cook swordfish steak?

Grilling or pan-searing are popular methods that enhance its flavor while keeping it moist.

Can I eat swordfish if I'm pregnant?

Pregnant women should avoid swordfish due to its high mercury content.

What does swordfish taste like?

Swordfish has a mild, slightly sweet flavor with a firm, meaty texture.

How do I know when swordfish is cooked?

Swordfish is cooked when it becomes opaque and flakes easily with a fork.

Can I freeze swordfish steak?

Yes, swordfish steak can be frozen for up to three months without losing quality.

What are some good side dishes for swordfish?

Grilled vegetables, rice pilaf, or a fresh salad pair well with swordfish steak.

Related Superfoods
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Comparisons
Swordfish Steak (Thick Cut) vs Alaska Plaice Fillet Swordfish Steak (Thick Cut) vs Albacore Tuna Swordfish Steak (Thick Cut) vs Albacore Tuna
Nutrients
Protein in Swordfish Steak (Thick Cut) Calories in Swordfish Steak (Thick Cut) Vitamin-c in Swordfish Steak (Thick Cut) Magnesium in Swordfish Steak (Thick Cut)
Featured Guides
Health Benefits of Swordfish Steak (Thick Cut) Healthy Recipes with Swordfish Steak (Thick Cut)
Rankings
Fish high in selenium Fish high in vitamin-b12 Fish low in carbohidratos Fish low in índice glucémico