If you're looking for a low-calorie, high-Protein Seafood option, consider 1 oz of boneless steamed or poached swordfish. With only 43 Calories per serving, swordfish is an excellent choice for those watching their calorie intake.
Swordfish is also a good source of Protein, providing 8.3 grams per 1 oz serving. It's rich in vitamins and minerals, including selenium, vitamin B12, and niacin.
In addition to being a healthy and nutritious Seafood option, swordfish is also a Sustainable choice for the environment. Swordfish populations have been carefully managed to ensure their long-term survival.
Low in calories
At only 43 Calories per 1 oz serving, swordfish is an excellent choice for those on a low-calorie diet. It's a filling and satisfying option that won't derail your calorie goals. In comparison, a 1 oz serving of chicken breast has around 46 calories, making swordfish a slightly lower-calorie option. Whether you're trying to lose weight or maintain a healthy weight, swordfish can be a great addition to your meal plan.
Good source of protein
Swordfish is a good source of Protein, providing 8.3 grams per 1 oz serving. Protein is essential for building and repairing muscles, as well as promoting healthy skin, hair, and nails. In fact, 1 oz of swordfish provides 16% of the recommended daily intake of protein for the average adult. Including swordfish in your diet can help you meet your protein needs and support a healthy lifestyle.
Rich in omega-3 fatty acids
Swordfish is rich in Omega-3 Fatty acids, which have been shown to have numerous health benefits. Omega-3s are beneficial for heart health, brain function, and reducing inflammation. A 1 oz serving of swordfish provides approximately 97 milligrams of omega-3 fatty acids. Including swordfish in your diet can help you increase your omega-3 intake and improve your overall health.
No carbohydrates
Swordfish is naturally low in Carbohydrates, making it an excellent choice for those following a low-carbohydrate or ketogenic diet. A 1 oz serving of swordfish contains 0 grams of carbohydrates, making it a great option for those trying to limit their carb intake. Including swordfish in your meals can help you stay on track with your dietary goals and support your overall health.
Low in fat
Swordfish is naturally low in Fat, making it a great option for those on a low-fat diet. A 1 oz serving of swordfish contains only 1.2 grams of fat, making it a lean and healthy source of nutrition. Including swordfish in your meals can help you maintain a healthy weight and support your overall health.
Low in sodium
Swordfish is naturally low in Sodium, making it a great option for those on a low-sodium diet. A 1 oz serving of swordfish contains only 16 milligrams of sodium, making it a heart-healthy choice for those looking to reduce their sodium intake. Including swordfish in your meals can help you maintain healthy blood pressure levels and support your overall health.
Healthy seafood option
Swordfish is a healthy and nutritious Seafood option that's packed with vitamins, minerals, and essential nutrients. It's a great choice for those looking for a change from traditional seafood options like salmon and tuna. Swordfish is also versatile, making it easy to incorporate into a variety of dishes.
Great for weight loss
Swordfish is a great option for those looking to lose weight or maintain a healthy weight. It's low in Calories, Fat, and Carbohydrates, making it a filling and satisfying option that won't derail your Weight loss goals. Incorporating swordfish into your meal plan can help you stay on track with your weight loss goals and support your overall health.
Versatile for cooking
Swordfish is a versatile Seafood option that can be incorporated into a variety of dishes. It's great grilled, baked, or broiled, and pairs well with a variety of herbs and seasonings. Whether you're looking to add some flavor to your pasta or salad, or looking for a new Protein source for your stir fry, swordfish is a great option that's easy to work with.
Sustainable seafood option
Swordfish is a Sustainable Seafood option that's carefully managed to ensure its long-term survival. By choosing swordfish, you can support sustainable fishing practices and help protect the ocean's ecosystems. Swordfish is also a healthy and nutritious option for your diet, making it a win-win for both you and the environment.
Swordfish is a healthy and sustainable seafood option that's packed with nutrition and flavor.
5 Frequently Asked Questions About Boneless Steamed or Poached Swordfish
1. What are the health benefits of swordfish?
Swordfish is a lean Protein that is rich in Omega-3 Fatty acids and vitamins B6 and B12. It can help reduce inflammation, improve brain function, and support a healthy heart.
2. How should swordfish be prepared?
Swordfish can be grilled, baked, or poached. It is recommended to avoid frying swordfish, as it can add unnecessary Calories and fat. Steaming or poaching swordfish is a healthy and delicious way to prepare it.
3. Is swordfish safe to eat?
Swordfish can contain high levels of mercury, so it is important to limit consumption, especially for pregnant women and children. It is recommended to eat swordfish no more than once a week to reduce exposure to mercury.
4. What are some tips for buying swordfish?
When purchasing swordfish, look for fresh, firm, and shiny fillets with a mild aroma. Avoid fillets that appear dull, dry, or discolored. It is also important to buy swordfish from a reputable and Sustainable source.
5. What are some ways to serve swordfish?
Swordfish can be served with a variety of side dishes, such as roasted vegetables, rice, or salad. It also pairs well with a variety of sauces, including lemon butter, salsa, or pesto. Swordfish can be seasoned with herbs and spices, such as garlic, paprika, or thyme, to add extra flavor.