1 Piece (4-1/2" X 2-1/4" X 7/8") Cooked Swordfish contains 251 calories. Swordfish is a rich source of various macronutrients, vitamins, and minerals. But is it a healthy food choice? Let's dive into the details.
Cooked Swordfish provides around 25 grams of protein, 11 grams of fat, and no carbohydrates per serving. It's also a great source of omega-3 fatty acids, vitamin D, and minerals like selenium and potassium. However, swordfish is high in mercury levels, which can cause health issues if consumed in large amounts.
In this article, we'll look at the calorie content, nutrition profile, health benefits, and precautions to take when consuming Cooked Swordfish. Additionally, we'll compare it to other fish and explore its sustainability as a food source.
Calories in Cooked Swordfish
A serving of Cooked Swordfish (4-1/2" X 2-1/4" X 7/8") contains 251 calories. It provides a significant source of protein, omega-3 fatty acids, and essential vitamins and minerals.
Cooked Swordfish Serving Size
A serving of Cooked Swordfish is typically around 4-6 ounces or 113-170 grams. However, the serving size may vary depending on individual dietary requirements and preferences.
Cooked Swordfish Macronutrients Breakdown
A serving of Cooked Swordfish provides around 25 grams of protein, 11 grams of fat, and no carbohydrates. It's a great source of omega-3 fatty acids, vitamin D, and various minerals like selenium and potassium.
Cooked Swordfish as a Source of Protein
Cooked Swordfish is a rich source of protein, providing around 25 grams per serving. Protein is essential for muscle growth, repair, and maintenance. Moreover, swordfish contains all nine essential amino acids, making it a complete protein source.
Cooked Swordfish Vitamin and Mineral Content
Cooked Swordfish is an excellent source of various vitamins and minerals, including vitamin D, selenium, and potassium. Vitamin D is essential for bone health, immune system function, and calcium absorption. Selenium is a powerful antioxidant that helps protect the body against free radicals, while potassium is essential for maintaining healthy blood pressure and heart function.
Cooked Swordfish Health Benefits
Cooked Swordfish offers various health benefits, including:
- Reducing the risk of heart disease due to its high omega-3 fatty acid content
- Promoting brain health and cognitive function
- Supporting bone health due to its high vitamin D and calcium content
- Reducing inflammation and oxidative stress thanks to its high antioxidant content
How to Cook Swordfish
Cooked Swordfish can be prepared in various ways, including grilling, broiling, baking, and pan-searing. Here's a simple recipe:
- Preheat the grill or oven to 375°F.
- Season the swordfish steak with salt, black pepper, and lemon juice.
- Place the swordfish on the grill or baking sheet and cook for 10-12 minutes or until the internal temperature reaches 145°F.
- Serve with your favorite sides.
Swordfish versus Other Fish
While Cooked Swordfish is a tasty and nutritious option, there are other fish alternatives you can explore. Here's a comparison of Cooked Swordfish to other popular fish varieties:
| Fish Variety | calories per serving | Protein per serving | Omega-3 fatty acids per serving | Mercury Levels |
|---|
| Cooked Swordfish (4-1/2" X 2-1/4" X 7/8") | 251 | 25g | 1220mg | High |
| Cooked Salmon (4 ounces) | 233 | 23g | 1800mg | Low to Medium |
| Cooked Tuna (4 ounces) | 147 | 30g | 1300mg | High |
| Cooked Trout (4 ounces) | 197 | 20g | 1000mg | Low to Medium |
Sustainability of Swordfish Fishing
Swordfish fishing practices and conservation are essential to maintaining the sustainability of this fish variety as a food source. Currently, most swordfish are harvested using longlines, which can cause overfishing, bycatch, and harm to other marine species. However, some sustainable fishing practices, such as using harpoons, are gaining popularity. Choosing swordfish that's been sustainably caught can help support responsible fishing practices and protect marine ecosystems.
Precautions when Consuming Cooked Swordfish
Due to its high mercury content, consuming Cooked Swordfish in large amounts can be harmful to health. Pregnant women, nursing mothers, and young children are especially vulnerable and should limit their intake to avoid mercury toxicity. Additionally, swordfish can cause allergic reactions in some individuals. If you experience any adverse symptoms after consuming swordfish, seek medical attention promptly.
"Swordfish is a delicious and nutritious addition to your diet, but it's important to be mindful of its mercury content and fishing practices to ensure its sustainability as a food source."
5 FAQs about Cooked Swordfish
1. How many calories are in one piece of cooked swordfish?
One piece of cooked swordfish that measures 4-1/2" x 2-1/4" x 7/8" contains 251 calories.
2. Is swordfish a good source of protein?
Yes, swordfish is a good source of protein. One serving of cooked swordfish can provide up to 26 grams of protein.
3. How is swordfish typically cooked?
Swordfish can be cooked using a variety of methods including grilling, baking, broiling, and pan-searing. It is recommended to cook it until it reaches an internal temperature of 145°F.
4. Is swordfish high in mercury?
Yes, swordfish is known to be a high-mercury fish, which can be harmful in large quantities. It is recommended to limit consumption to one serving per week.
5. What are some health benefits of eating swordfish?
Swordfish is a good source of omega-3 fatty acids, which can help reduce inflammation and improve heart health. It also contains vitamins and minerals such as vitamin D, niacin, and magnesium.