1 Oz, With Bone (yield After Cooking, Bone Removed) Baked or Broiled Swordfish is a delicious and healthy food choice for anyone looking to add more nutrients to their diet. With only 27 calories, it is a low-calorie option that is perfect for those looking to manage their weight.
In addition to being low in calories, swordfish is also a great source of protein, Omega-3 fatty acids, and essential nutrients. It is a versatile fish that can be prepared in a variety of ways, including baking or broiling.
In this article, we'll explore the nutritional value of Baked or Broiled Swordfish and provide some cooking tips to help you make the most of this healthy food choice.
Caloric content of Baked or Broiled Swordfish
One ounce of Baked or Broiled Swordfish contains only 27 calories, making it a low-calorie food option for those looking to manage their weight.
Protein content of Baked or Broiled Swordfish
One ounce of Baked or Broiled Swordfish contains approximately 6 grams of protein, making it a good source of protein for those looking to build and maintain muscle mass.
Fat content of Baked or Broiled Swordfish
One ounce of Baked or Broiled Swordfish contains approximately 0.5 grams of fat, making it a lean source of protein.
Carbohydrate content of Baked or Broiled Swordfish
One ounce of Baked or Broiled Swordfish contains 0 grams of carbohydrates, making it a low-carbohydrate food option for those following a low-carb diet.
Cholesterol content of Baked or Broiled Swordfish
One ounce of Baked or Broiled Swordfish contains approximately 10 milligrams of cholesterol, which is relatively low compared to other types of fish.
Mineral content of Baked or Broiled Swordfish
One ounce of Baked or Broiled Swordfish contains essential minerals such as potassium, magnesium, and phosphorus, which are important for overall health and well-being.
Vitamin content of Baked or Broiled Swordfish
One ounce of Baked or Broiled Swordfish contains essential vitamins such as Vitamin D and Vitamin B12, which are important for maintaining strong bones, healthy skin, and a healthy nervous system.
Serving size of Baked or Broiled Swordfish
A standard serving size for Baked or Broiled Swordfish is approximately 3-4 ounces, which contains around 100-120 calories and 20-25 grams of protein.
Health benefits of Baked or Broiled Swordfish
Baked or Broiled Swordfish is a healthy food choice for several different reasons. It is low in calories and fat, making it a good option for those looking to manage their weight. It is also a great source of protein, Omega-3 fatty acids, and essential nutrients, which can help support overall health and well-being.
Cooking tips for Baked or Broiled Swordfish
When cooking Baked or Broiled Swordfish, it is important to keep a few things in mind. First, be sure to only cook it until it is just opaque in the center, as overcooking can cause it to become dry and lose flavor. Second, use a meat thermometer to ensure that it has reached the proper internal temperature of 145°F. Finally, experiment with different seasonings and marinades to add flavor and variety to your dishes.
The health benefits of Swordfish are numerous and well-documented. It is a great source of protein, Omega-3 fatty acids, and essential nutrients that can help support overall health and well-being.
Frequently Asked Questions about Baked or Broiled Swordfish
1. How many calories are in 1 oz of baked or broiled swordfish?
There are 27 calories in 1 oz of baked or broiled swordfish, after cooking and with the bone removed.
2. Is swordfish a healthy option for a meal?
Swordfish is a good source of protein and omega-3 fatty acids, which are important for cardiovascular health. However, it is also high in mercury, so it should be consumed in moderation.
3. How should I cook swordfish?
Swordfish can be baked, broiled, grilled, or pan-seared. It is important to cook it to an internal temperature of 145°F to ensure it is safe to eat.
4. Can I eat swordfish if I am pregnant or breastfeeding?
Due to the high levels of mercury in swordfish, it is recommended that pregnant and breastfeeding women limit their consumption of this fish.
5. What are some good side dishes to serve with swordfish?
Swordfish is a versatile fish that pairs well with many different sides, such as roasted vegetables, rice pilaf, or a fresh green salad. It can also be served with a simple herb or citrus sauce.