Cooked swordfish is a nutritious and delicious fish that is packed with essential nutrients like protein, omega-3 fatty acids, and various vitamins and minerals. In fact, 100 g of cooked swordfish contains 177 calories, making it a great choice for those looking to maintain a healthy and balanced diet.
Aside from its calorie count, swordfish is also a great source of macronutrients. It contains 23 g of protein, 0 g of carbs, and 9 g of fat per 100 g serving, which makes it a great low-carb option for anyone looking to reduce their carbohydrate intake.
In this article, we'll explore the nutritional benefits of swordfish, as well as some healthy and creative ways to incorporate it into your diet.
Serving Size and Calorie Count of Cooked Swordfish
One serving of cooked swordfish is typically 100 g, and it contains approximately 177 calories. This serving size also provides about 23 g of protein, 0 g of carbs, and 9 g of fat, making it a great source of macronutrients.
Macronutrient Breakdown in Cooked Swordfish
As mentioned earlier, cooked swordfish is a great source of macronutrients. In addition to its high protein content, it is also low in carbs and contains healthy fats like omega-3 fatty acids. Here's a closer look at the macronutrient breakdown of cooked swordfish:
- Protein: 23 g
- Carbs: 0 g
- Fat: 9 g (including 1.4 g of omega-3 fatty acids)
Swordfish as a Low-Carb Protein Source
If you're looking for a low-carb protein source, cooked swordfish is an excellent choice. With zero carbs and a high protein content, swordfish can help you maintain a healthy and balanced diet while also supporting weight loss and muscle building goals.
Cooked Swordfish is a Good Source of Omega-3 Fatty Acids
Omega-3 fatty acids are essential nutrients that are important for maintaining heart health, reducing inflammation, and supporting brain function. Cooked swordfish is a great source of omega-3s, with 100 g of serving containing approximately 1.4 g of these healthy fats.
Benefits of Adding Cooked Swordfish to Your Diet
In addition to providing essential nutrients like protein and omega-3 fatty acids, adding cooked swordfish to your diet can have a number of other health benefits. Some of the top reasons to incorporate swordfish into your meal plan include:
- Reduced risk of heart disease: The omega-3 fatty acids in swordfish can help lower triglyceride levels and reduce the risk of heart disease.
- Better brain function: The omega-3s in swordfish are also important for brain health, and may even help reduce the risk of cognitive decline and certain neurological disorders.
- Weight management: As a low-carb, high-protein food, swordfish can help support healthy weight management by keeping you full and satisfied for longer periods of time.
Comparing Cooked Swordfish to Other Seafood Options
When it comes to seafood, there are many different options to choose from. Here's how cooked swordfish stacks up against some other popular seafood choices:
- Cooked salmon (100 g): 206 calories, 20 g of protein, 0 g of carbs, 13 g of fat (including 2.5 g of omega-3 fatty acids)
- Cooked shrimp (100 g): 85 calories, 20 g of protein, 0 g of carbs, 0 g of fat
- Cooked tuna (100 g): 184 calories, 29 g of protein, 0 g of carbs, 7 g of fat (including 0.9 g of omega-3 fatty acids)
Health Risks of Consuming Swordfish
Despite its many health benefits, it's important to note that swordfish can also pose some risks if consumed in large amounts. The biggest concern is mercury, which can accumulate in the flesh of large predatory fish like swordfish. To minimize your exposure to mercury, it's recommended that you limit your consumption of swordfish (as well as other high-mercury fish) to once a week or less, especially if you are pregnant or nursing.
Tips for Cooking Swordfish
Cooking swordfish is easy and versatile, and there are many different ways to prepare it. Here are some tips to help you get the most out of this delicious fish:
- Keep it simple: Swordfish has a rich flavor and texture that can stand on its own, so there's no need to get too fancy with your seasonings and sauces.
- Grill it: Swordfish is great on the grill, where it develops a nice crust on the outside while staying juicy and tender on the inside.
- Sear it: If you prefer to cook indoors, try searing swordfish in a hot skillet with some olive oil for a quick and easy weeknight dinner.
Where to Buy High-Quality Cooked Swordfish
When buying swordfish, it's important to choose a source that is sustainable and ethical. Look for fish that has been certified by organizations like Seafood Watch or the Marine Stewardship Council, which ensure that the fish has been caught using sustainable fishing practices. You can also buy swordfish from local fishermen or farmers markets, which may offer a fresher and higher-quality product than what you can find in the grocery store.
Creative Swordfish Recipe Ideas
If you're looking for some inspiration on how to cook swordfish, here are a few creative recipe ideas to get you started:
- Grilled swordfish with lemon and herbs
- Swordfish tacos with avocado salsa
- Pan-seared swordfish with tomato and basil relish
- Swordfish kebabs with bell peppers and onions
- Swordfish skewers with teriyaki glaze
“Swordfish is a versatile and delicious fish that is packed with essential nutrients like protein, omega-3 fatty acids, and various vitamins and minerals.”
5 Frequently Asked Questions about Cooked Swordfish
1. What is the nutritional value of cooked swordfish?
A 100g serving of cooked swordfish contains 177 calories, 22g of protein, 8g of fat, and 0g of carbohydrates. It is also a good source of vitamin D, niacin, and selenium.
2. Is swordfish a healthy choice?
Yes, swordfish is a healthy choice. It is high in protein and contains omega-3 fatty acids, which can reduce inflammation and improve brain health. However, swordfish can also contain high levels of mercury, so it is best to limit consumption to once or twice a month.
3. How can I cook swordfish?
Swordfish can be cooked in a variety of ways, including grilling, broiling, baking, and pan-searing. It is a firm fish that can withstand high heat and bold flavors, so it pairs well with citrus, herbs, and spices.
4. What does swordfish taste like?
Swordfish has a mild, slightly sweet flavor and a firm, meaty texture. It is often compared to tuna or shark but has a less pronounced taste than either of those fish.
5. What are some health benefits of eating swordfish?
Some health benefits of eating swordfish include improved heart health, healthier brain function, reduced inflammation, and a lower risk of depression. However, it is important to consume swordfish in moderation due to its high mercury content.