Looking for a delicious and healthy dinner option? Look no further than 3 oz of cooked swordfish! With just 132 calories per serving, this fish is a great source of protein, vitamins, and minerals. Plus, it's low in carbs, making it a perfect choice for those following a low-carb diet.

Not only is swordfish delicious, but it's also nutritious! In addition to being high in protein, swordfish is an excellent source of omega-3 fatty acids, which have been shown to promote heart health and reduce inflammation in the body. It's also rich in essential vitamins and minerals, including vitamin B12, vitamin D, selenium, and potassium.

In this article, we'll explore the many benefits of adding swordfish to your diet, as well as some tips for cooking and preparing it.

Calories in Cooked Swordfish

As mentioned earlier, 3 oz of cooked swordfish contains just 132 calories, making it a great option for those trying to maintain a healthy weight. Additionally, swordfish is relatively low in fat, with just 2 grams of fat per serving. To keep your swordfish dish even lighter, try pairing it with a variety of fresh vegetables or a simple green salad. Avoid heavy sauces or dressings, which can add extra calories and fat to your meal. As with all foods, it's important to enjoy swordfish in moderation as part of a balanced diet.

Protein Content in Cooked Swordfish

One of the key benefits of swordfish is its high protein content. In fact, a 3 oz serving contains approximately 20 grams of protein! This makes it a great option for athletes, bodybuilders, or anyone looking to build or maintain lean muscle mass. To maximize your protein intake, pair swordfish with other high-protein foods such as quinoa, lentils, or edamame. You can also add extra protein to your dish by topping it with sliced almonds or roasted chickpeas. Be sure to choose sustainably-sourced swordfish whenever possible to support responsible fishing practices and ensure the health of our oceans.

Vitamins and Minerals in Cooked Swordfish

Swordfish is packed with essential vitamins and minerals that are important for overall health and wellbeing. One 3 oz serving contains approximately 20% of your daily value of vitamin B12, which is necessary for healthy brain function and the production of red blood cells. It's also a great source of vitamin D, which helps the body absorb calcium and promotes strong bones and teeth. Additionally, swordfish contains high levels of selenium, a mineral that has been shown to reduce inflammation and protect against certain types of cancer. To get the most nutritional benefits from your swordfish dish, pair it with a variety of colorful vegetables and complex carbohydrates such as sweet potatoes or brown rice.

Healthy Fats in Cooked Swordfish

In addition to being high in protein, swordfish is also a great source of healthy fats. One serving contains approximately 4 grams of omega-3 fatty acids, which have been shown to reduce inflammation, improve heart health, and support brain function. To increase your intake of healthy fats even further, try pairing swordfish with other omega-3 rich foods such as chia seeds, avocado, or flaxseed. You can also add a drizzle of olive oil or a sprinkle of nuts to your dish. Remember, while healthy fats are an important part of a balanced diet, it's still important to consume them in moderation.

Low Carb Option with Swordfish

Another great benefit of swordfish is its low carb content. With just 0 grams of carbs per serving, swordfish is a perfect choice for those following a low-carb or ketogenic diet. To keep your meal low in carbs, pair swordfish with non-starchy vegetables such as broccoli, cauliflower, or zucchini. You can also add healthy fats such as olive oil or avocado to your dish to boost its nutritional value. When choosing a recipe, look for options that are naturally low in carbs, such as grilled swordfish with lemon and herbs or swordfish ceviche.

Cooking Tips for Swordfish

Swordfish is a versatile fish that can be cooked in a variety of ways. For best results, try grilling, broiling, or pan-searing your swordfish. Be sure to cook it until it reaches an internal temperature of 145°F to ensure it's safe to eat. To add extra flavor to your swordfish, try marinating it in a mixture of olive oil, lemon juice, and herbs before grilling or baking. You can also season it with a variety of spices such as paprika, cumin, or garlic powder. When selecting swordfish, look for fresh, firm fillets that smell clean and ocean-fresh. Avoid fish that appears discolored, mushy, or has a strong fishy odor.

Swordfish Nutrition for Weight Loss

If you're trying to lose weight, swordfish can be a great addition to your diet. Its high protein content can help keep you feeling full and satisfied, while its low carb content makes it a great option for those following a low-calorie diet. To reap the weight loss benefits of swordfish, pair it with plenty of fresh vegetables and limit your intake of high calorie sauces or dressings. You can also experiment with different preparation methods such as grilling or baking to keep your meal healthy and delicious. As with any weight loss plan, it's important to speak with your doctor or a registered dietitian before making any significant changes to your diet.

Swordfish Benefits for Heart Health

Swordfish is a heart-healthy food that can help reduce your risk of heart disease and stroke. Its high levels of omega-3 fatty acids have been shown to lower triglycerides, reduce inflammation, and improve blood pressure. To get the most heart-healthy benefits from your swordfish, try pairing it with other heart-healthy foods such as leafy greens, berries, and nuts. You can also experiment with different preparation methods such as grilling or roasting to keep your meal healthy and delicious. Remember, while swordfish is a great addition to a heart-healthy diet, it's important to consume it in moderation due to its high mercury content.

Swordfish as a Source of Selenium

Selenium is an essential mineral that plays an important role in immune function, DNA synthesis, and thyroid health. Swordfish is an excellent source of selenium, with one serving containing over 90% of your daily value. To boost your selenium intake, try pairing swordfish with other selenium-rich foods such as Brazil nuts, sunflower seeds, or brown rice. You can also add a sprinkle of sesame seeds or pumpkin seeds to your swordfish dish for extra flavor and nutrition. Remember, it's important to consume selenium in moderation as excessive intake can lead to toxicity.

Sodium Considerations with Swordfish

While swordfish is a nutritious and delicious food, it's important to be mindful of its sodium content. One serving of swordfish contains approximately 60 milligrams of sodium, which can add up quickly if you consume multiple servings. To reduce your sodium intake, choose fresh, grilled, or baked swordfish over processed or pre-packaged varieties. You can also try seasoning your swordfish with fresh herbs, spices, or citrus juice to add flavor without adding sodium. If you have high blood pressure or other sodium-related health concerns, speak with your doctor or a registered dietitian before adding swordfish to your diet.