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swordfish steaks.

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ALSO KNOWN AS

swordfish cutlets

Recipes with swordfish steaks + Add to pantry

SERVING

CALORIES

144

PROTEIN

19.7g

CARBS

FAT

6.7g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories144kcal—

Protein19.7g39%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat6.7g9%

Saturated fat1.6g8%

Trans fat0.05g—

Cholesterol66mg22%

Water73.4g—

MINERALS

Sodium81mg4%

Potassium418mg9%

Calcium5.0mg0%

Iron0.38mg2%

Magnesium29mg7%

Phosphorus255mg20%

Zinc0.66mg6%

Copper0.04mg4%

Manganese0.01mg0%

Selenium57.4µg104%

VITAMINS

Vitamin A36µg4%

Vitamin C0mg0%

Vitamin D13.9µg70%

Vitamin E2.0mg13%

Vitamin K0.10µg0%

Thiamin (B1)0.08mg7%

Riboflavin (B2)0.05mg4%

Niacin (B3)7.8mg49%

Pantothenic acid (B5)0.35mg7%

Vitamin B60.54mg32%

Folate (B9)2.0µg1%

Vitamin B121.7µg71%

%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 oz28.4g

1 lb453.6g

1 piece136g

HEALTH BENEFITS

Why eat it.

✓Excellent source of high-quality, complete protein, essential for muscle building and repair.
✓Rich in omega-3 fatty acids (EPA and DHA), which support heart health and cognitive function.
✓High in selenium, a powerful antioxidant that helps protect cells from damage and supports immune function.
✓Provides a significant amount of Vitamin D, crucial for bone health and calcium absorption.

COOKING TIPS

In the kitchen.

1Swordfish has a firm, meaty texture, making it ideal for grilling, broiling, and pan-searing. Its density prevents it from flaking apart easily.
2Due to its lean nature, swordfish can dry out if overcooked. Cook until the internal temperature reaches 145°F (63°C) and the flesh turns from translucent to opaque.
3Marinate for 15-30 minutes before cooking to add flavor and moisture. Avoid highly acidic marinades for extended periods as they can 'cook' the fish chemically.
4The dark, red-brown bloodline can have a strong flavor; it can be trimmed away before cooking for a milder taste.

STORAGE

Keep it fresh.

Refrigerate fresh swordfish immediately at or below 40°F (4°C) and cook within 1-2 days.
For longer storage, wrap steaks tightly in plastic wrap and freezer paper or place in a vacuum-sealed bag. Freeze at 0°F (-18°C) for up to 3 months for optimal quality.

FAQ

Frequently asked questions.

Is swordfish healthy?

Yes, swordfish is a highly nutritious protein source. It is rich in heart-healthy omega-3 fatty acids, vitamin D for bone health, and selenium, a powerful antioxidant that supports the immune system and protects cells from damage.

How much protein and calories are in swordfish steaks?

A 100g serving of swordfish contains approximately 144 calories and 19.66g of high-quality protein. With 0g of carbohydrates and about 6.65g of fat, it is an excellent choice for muscle building and weight management.

Is swordfish high in mercury?

Yes, swordfish is a large predatory fish and is known to have higher mercury levels than many other seafood options. The FDA recommends that pregnant women, nursing mothers, and young children avoid it, while other adults should consume it in moderation.

Is swordfish keto-friendly?

Swordfish is perfectly suited for a keto or low-carb diet as it contains zero carbohydrates. Its combination of high protein and moderate healthy fats helps maintain ketosis while providing essential micronutrients.

What does swordfish taste like?

Swordfish has a mild, slightly sweet flavor and a very firm, 'meaty' texture that is often compared to a beef steak. Because it is not overly 'fishy,' it is a popular choice for those who typically prefer land-based proteins.

How do you cook swordfish steaks?

Due to its firm texture, swordfish is best prepared by grilling, broiling, or pan-searing. It should be cooked to an internal temperature of 145°F (63°C); be careful not to overcook it, as the meat can become dry and tough very quickly.

Can I eat swordfish raw?

While swordfish is occasionally used in carpaccio or ceviche, it is generally recommended to cook it to reduce the risk of parasites. If you choose to eat it raw, ensure it is 'sushi-grade' and has been handled and frozen according to safety standards.

How do you store fresh swordfish and how long does it last?

Fresh swordfish should be kept in the coldest part of your refrigerator and used within 1 to 2 days. For longer storage, wrap the steaks tightly in plastic wrap and then foil, and freeze them for up to 3 months.

How do you know if swordfish has gone bad?

Fresh swordfish should have a clean, mild scent and firm, moist flesh. If the steak has a strong 'ammonia' smell, a slimy texture, or if the red bloodline has turned dark brown or grey, the fish is no longer safe to eat.

Is swordfish gluten-free?

Plain swordfish steaks are naturally gluten-free. However, if you are purchasing pre-marinated or breaded swordfish, check the label for hidden gluten sources like soy sauce, thickeners, or wheat flour.

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