Swordfish (Cooked with Dry Heat)
Swordfish, known for its meaty texture and rich flavor, is a popular choice for grilling or broiling. When cooked using dry heat methods like grilling, broiling, or pan-searing, it retains its firm consistency and delivers a hearty, satisfying meal.
Nutritional Overview (Per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 172 kcal |
| Protein | 23.45 g |
| Total Fat | 7.93 g |
| Saturated Fat | 1.91 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 6.0 mg |
| Iron | 0.45 mg |
| Magnesium | 35 mg |
| Phosphorus | 304 mg |
| Potassium | 499 mg |
| Sodium | 97 mg |
| Zinc | 0.78 mg |
| Copper | 46 mcg |
| Manganese | 13 mcg |
| Selenium | 68.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.089 mg |
| Riboflavin (Vitamin B2) | 0.063 mg |
| Niacin (Vitamin B3) | 9.254 mg |
| Vitamin B6 | 0.615 mg |
| Folate (Vitamin B9) | 2.0 mcg |
| Vitamin B12 | 1.62 mcg |
| Vitamin A | 43.0 mcg |
| Vitamin E | 2.41 mg |
| Vitamin D2 | 16.6 mcg |
Allergen Information
Swordfish is a type of fish and may cause an allergic reaction in individuals with fish allergies. It is important to ensure that anyone consuming swordfish is not allergic to seafood. Additionally, those with shellfish allergies generally are advised to avoid all types of fish and shellfish.
Dietary Preferences
- High in Protein: Swordfish is an excellent source of lean protein, making it suitable for those following high-protein or low-carb diets.
- Low in Carbohydrates: With zero carbohydrates, swordfish is ideal for ketogenic and low-carb diets.
- Gluten-Free: Naturally free from gluten, making it a safe choice for individuals with gluten sensitivities or celiac disease.
- Rich in Omega-3 Fatty Acids: While not as fatty as some other fish, swordfish still provides a good amount of heart-healthy omega-3 fatty acids.
- Low in Sugar: Swordfish contains no sugars, making it a great choice for those managing blood sugar levels or following a diabetic-friendly diet.
Health Benefits
Swordfish offers a range of nutritional benefits due to its high protein content, along with essential vitamins and minerals. With a substantial amount of phosphorus and potassium, it supports healthy bones and muscle function. The high selenium content provides antioxidant properties that help protect cells from oxidative stress. Additionally, swordfish is an excellent source of vitamin B12, crucial for nerve function and the production of red blood cells.
The low sodium content makes it heart-healthy, while the presence of niacin (vitamin B3) and vitamin B6 supports energy production and overall metabolism. For those looking to boost their intake of trace minerals like magnesium and zinc, swordfish serves as an excellent food choice.
Cooking Tips
Swordfish is incredibly versatile and can be prepared in a variety of ways. Grilling, broiling, or pan-searing are the most popular methods, ensuring a deliciously smoky, charred exterior while maintaining a tender and juicy interior. It is best served with light, fresh sides like a citrusy salad, grilled vegetables, or a zesty pasta. Marinating swordfish with lemon, herbs, and olive oil prior to cooking can further enhance its flavor profile.
Conclusion
Swordfish is a nutrient-dense fish that offers a wealth of health benefits while being versatile in the kitchen. Whether youβre grilling, broiling, or pan-searing, this fish can be the centerpiece of a healthy and satisfying meal. With its high protein content and low carbohydrate profile, swordfish fits seamlessly into various dietary plans, from high-protein to low-carb and gluten-free diets. Perfect for any occasion, swordfish brings a touch of sophistication to your meal while nourishing your body with essential nutrients.
