Are you looking for a delicious and healthy seafood dish? Look no further than 1 oz of Fried Floured or Breaded Swordfish, which only contains 47 calories after the bone has been removed.

But it's not just the low calorie count that makes swordfish a great choice. It's packed with essential nutrients like vitamins B6 and B12, potassium and omega-3 fatty acids that provide a myriad of health benefits.

In this article, we'll explore the caloric content, nutritional value, preparation and storage of swordfish, as well as provide some interesting facts and variations on this delicious seafood dish.

Caloric Content of Fried Floured or Breaded Swordfish

As mentioned earlier, 1 oz of Fried Floured or Breaded Swordfish yields only 47 calories after the bone has been removed. To put that into perspective, a typical serving size is 3-4 oz, which translates to roughly 141-188 calories. This makes it a great option for those watching their caloric intake. However, it's important to note that the caloric content may vary depending on the method of preparation and the accompaniments that are served with the dish.

What Is Swordfish?

Swordfish is a large saltwater fish that inhabits the Atlantic, Pacific and Indian oceans. It's known for its elongated bill or sword, which it uses to hunt and catch smaller fish. It's a popular seafood dish that can be grilled, broiled, baked, pan-seared, or fried. The meat has a firm texture and a mild flavor that's often compared to that of tuna. In addition to being a great source of lean protein, swordfish is loaded with nutrients like selenium, vitamin D and niacin.

Reasons to Eat Swordfish

In addition to being delicious and versatile, swordfish has a number of health benefits that make it a great addition to your diet. For instance, swordfish is an excellent source of lean protein that can help build and repair muscle tissue. It's also loaded with omega-3 fatty acids, which have been linked to a reduced risk of heart disease and stroke. Swordfish is also a good source of vitamin D, which plays a crucial role in maintaining strong bones and teeth. Other nutrients found in swordfish like selenium, vitamin B12 and niacin have been linked to improved brain function, a stronger immune system and a reduced risk of certain cancers.

Is Swordfish Safe to Consume?

When it comes to consuming swordfish, the main concern is its mercury content. Mercury is a toxic metal that can have negative effects on the nervous system, especially in developing fetuses and young children. However, the FDA has provided guidelines for safe consumption. They recommend that pregnant women, nursing mothers, young children and those at high risk for mercury exposure (such as frequent fish eaters or those who live near industrial sources of mercury pollution) should not consume swordfish. For the general population, consuming swordfish in moderation is considered safe. It's important to note that larger, older swordfish tend to have higher levels of mercury than younger fish, so it's best to opt for smaller, younger swordfish when possible.

How to Prepare Fried Floured or Breaded Swordfish

Fried, floured or breaded swordfish is a popular preparation method that results in a crispy, flavorful dish. Start by seasoning your swordfish with salt, pepper and any other desired spices. Then, coat the fish in flour, egg wash and breadcrumbs. Heat up some oil in a pan or deep fryer and cook the fish until it's crispy and golden brown. It's important to cook swordfish to an internal temperature of 145°F to ensure it's fully cooked. Serve with a side of lemon wedges, tartar sauce or your favorite dipping sauce.

Serving Suggestions for Fried Floured or Breaded Swordfish

Fried, floured or breaded swordfish is a versatile dish that can be served in a variety of ways. You can enjoy it as a main dish with a side of roasted vegetables or mashed potatoes. It's also delicious in a sandwich or wrap with lettuce, tomato and mayo. For a lighter option, serve fried swordfish over a bed of mixed greens with a vinaigrette dressing or over a quinoa salad.

Healthy Alternatives to Traditional Fried Floured or Breaded Swordfish

If you're looking to cut back on calories and unhealthy fats, there are some healthy alternatives to traditional fried, floured or breaded swordfish. Try grilling, broiling, or baking swordfish with a flavorful marinade or seasoning blend. You can also steam swordfish for a lighter, more delicate flavor. Serve with a side of grilled or roasted vegetables or a fresh salad for a healthy and satisfying meal.

Variations of Fried Floured or Breaded Swordfish

Fried, floured or breaded swordfish is a classic dish that can be customized and transformed with different seasonings and accompaniments. Try adding some heat with a spicy seasoning blend or topping fried swordfish with a flavorful salsa or chutney. You can also experiment with different types of breadcrumbs or coatings, like panko or almond meal. For a healthier twist, try using a gluten-free flour or breadcrumbs and baking your swordfish instead of frying it.

Storage Recommendations for Fried Floured or Breaded Swordfish

If you have leftover fried, floured or breaded swordfish, it's important to store it properly to ensure its safety and quality. Place the leftover fish in an airtight container and store it in the fridge for up to 3-4 days. Alternatively, you can freeze leftover swordfish for up to 2-3 months. To reheat, place the fish in a preheated oven at 350°F for 8-10 minutes or until heated through. You can also reheat leftover swordfish in the microwave, but be sure not to overheat it as this can make the fish tough and rubbery.

Interesting Facts About Swordfish

Did you know that swordfish can swim at speeds of up to 60 miles per hour? Or that the swordfish's bill is actually a sensory organ that can detect changes in temperature, movement and even the Earth's magnetic field? Swordfish is also a popular game fish for recreational fishing, with large specimens weighing over 1000 pounds!