When it comes to seafood, swordfish stands out as a delicious and nutritious option. At just 164 calories per piece, it's a low-calorie choice that packs a nutritional punch. Swordfish is an excellent source of protein, vitamins, and minerals, making it a great addition to any healthy diet.
In addition to its low calorie count, swordfish is high in omega-3 fatty acids, which are essential for heart health. It also contains selenium, an important mineral that supports immune function and protects cells from damage.
If you're looking to add more seafood to your diet, swordfish is definitely worth considering. It's easy to prepare and can be cooked in a variety of ways, from grilling to baking. In this article, we'll take a closer look at the nutritional value of swordfish and explore some delicious recipes to try at home.
Calories in Swordfish
As mentioned, swordfish is relatively low in calories compared to other types of fish. A single piece of raw swordfish contains approximately 164 calories. This makes it a great choice for people who are watching their calorie intake but still want to enjoy the many health benefits of seafood.
Serving Size of Swordfish
The serving size of swordfish can vary depending on how it is prepared. A typical serving size for a grilled or baked piece of swordfish is around 3-4 ounces. It's important to note, however, that swordfish is a relatively high-mercury fish, so it's recommended that adults limit their intake to no more than one serving (or 8 ounces) per month.
Swordfish Nutritional Value
When it comes to nutrition, swordfish is a great choice. One serving (3-4 ounces) of grilled or baked swordfish contains:
- Protein: 20-25 grams
- calories: 120-150
- Selenium: 60-70% of the recommended daily intake
- Vitamin D: 10-20% of the recommended daily intake
- Niacin: 30-40% of the recommended daily intake
In addition to these nutrients, swordfish is also rich in omega-3 fatty acids, which can help lower blood pressure, reduce inflammation, and improve heart health.
Macronutrients in Swordfish
Swordfish is a great source of macronutrients, including protein and healthy fats. One serving (3-4 ounces) of grilled or baked swordfish contains approximately 20-25 grams of protein and 5-8 grams of healthy fats.
Vitamins in Swordfish
In addition to its protein and healthy fat content, swordfish is also rich in several important vitamins. One serving (3-4 ounces) of grilled or baked swordfish contains:
- Vitamin D: 10-20% of the recommended daily intake
- Niacin: 30-40% of the recommended daily intake
- Vitamin B12: 70-80% of the recommended daily intake
Minerals in Swordfish
Swordfish is also a great source of several important minerals. One serving (3-4 ounces) of grilled or baked swordfish contains approximately:
- Selenium: 60-70% of the recommended daily intake
- Phosphorus: 25-30% of the recommended daily intake
- Magnesium: 10-15% of the recommended daily intake
- Potassium: 10-15% of the recommended daily intake
Benefits of Consuming Swordfish
Consuming swordfish as part of a healthy diet can offer a range of benefits, including:
- Improved heart health thanks to its high omega-3 content
- Reduced inflammation
- Improved immune function
- Healthy skin and hair thanks to its vitamin and mineral content
Potential Risks of Consuming Swordfish
While swordfish is a nutritious choice, it's important to be aware of potential risks associated with consuming this fish. Swordfish is a relatively high-mercury fish, which means that it can contain high levels of this toxic substance. Consuming too much mercury can be harmful, especially for pregnant women and young children. It's recommended that adults limit their intake of swordfish to no more than one serving (or 8 ounces) per month, and that pregnant women and young children avoid it altogether.
Preparing Swordfish at Home
Swordfish is a versatile fish that can be prepared in a variety of ways. Some popular cooking methods include grilling, baking, and pan-searing. When it comes to seasoning swordfish, simple is often best. Try rubbing it with olive oil and seasoning it with salt, pepper, and lemon juice.
Delicious Swordfish Recipes
If you're looking for some inspiration for how to prepare swordfish at home, here are a few delicious recipes to try:
- Grilled Swordfish with Lemon Garlic Sauce
- Baked Swordfish with Tomatoes and Olives
- Blackened Swordfish Tacos
No matter how you choose to prepare it, swordfish is sure to be a hit with seafood lovers.
Swordfish is a delicious and nutritious option that can be a great addition to a healthy diet.
5 Frequently Asked Questions About Raw Swordfish
1. Is raw swordfish safe to eat?
Raw swordfish can contain harmful bacteria and parasites, so it is not recommended to eat it raw. The safest way to consume swordfish is by cooking it until it reaches an internal temperature of 145°F.
2. How many calories are in raw swordfish?
A 1 piece serving of raw swordfish contains approximately 164 calories. This may vary depending on the size and cut of the fish.
3. What are some ways to prepare raw swordfish?
While it is not recommended to consume raw swordfish, it can be prepared in a variety of ways after it has been cooked. Popular methods include grilling, baking, and pan-searing. It can also be used in sushi and ceviche recipes.
4. What are the nutritional benefits of swordfish?
Swordfish is a good source of protein, omega-3 fatty acids, vitamin D, and certain minerals such as selenium and potassium. It is also low in saturated fat.
5. How should raw swordfish be stored?
Raw swordfish should be stored in the refrigerator at a temperature of 40°F or below. It should be consumed within 1-2 days of purchase or frozen for up to six months. When thawing, it should be done in the refrigerator or with cold water, never at room temperature.