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fish swordfish cooked
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Fish, swordfish, cooked

🔥 172 Calories
💪 23.4g Protein
🥑 7.9g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Seafood
Fish, swordfish, cooked
Energy density
Moderate
172 kcal per 100g
Macro energy profile
Protein-led
57% Protein · 0% Carbohydrates · 43% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in proteinVery high in vitamin DVery high in vitamin B3Very high in vitamin B12High in vitamin B6

Nutritional Information

172
kcal/100g
Protein
23.4g
Carbohydrates
0g
Fat
7.9g

About Fish, swordfish, cooked

Swordfish, a large predatory fish found in tropical and subtropical oceans, is prized for its meaty texture and rich flavor. With a distinctive firm flesh and a slightly sweet taste, it is commonly grilled, broiled, or pan-seared, making it a favorite choice among seafood enthusiasts. Swordfish is often caught in deep waters and is known for its impressive size, which can exceed 1,000 pounds. This fish is not only enjoyed for its culinary appeal but also holds cultural significance in many coastal communities worldwide.

Nutritionally, cooked swordfish is an excellent source of high-quality protein, offering about 23.4 grams per 100 grams. It is also low in carbohydrates and contains healthy fats, making it suitable for various dietary approaches. Additionally, swordfish is rich in essential vitamins and minerals, including vitamin B12, which supports nerve function, and iron, crucial for oxygen transport in the body. Its unique nutrient profile makes swordfish a valuable addition to a balanced diet, providing both energy and essential nutrients.

Health Benefits

Supports muscle growth and repair due to high protein content.
Rich in omega-3 fatty acids, promoting heart health.
Contains vitamin B12, essential for brain health and nerve function.
High in selenium, which has antioxidant properties.
May enhance mood and cognitive function through nutrient density.
Supports immune system function with essential vitamins and minerals.
Aids in weight management due to its high protein and low carbohydrate content.
Promotes healthy skin due to its healthy fat content.
Contains iron, crucial for energy production and oxygen transport.
Supports overall bone health with its nutrient profile.

Recommended Food Pairings

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Grilled vegetables - adds fiber and nutrients, complementing swordfish's richness.
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Citrus fruits - their acidity balances the richness of the fish.
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Quinoa - a complete protein source that enhances the meal's nutritional profile.
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Herbs (like dill and parsley) - enhance flavor while providing antioxidants.
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Avocado - rich in healthy fats, it complements the texture of the fish.

How to Consume

Serving size
150g
Frequency
2-3 times per week
  • •Grill swordfish steaks with a squeeze of lemon for a fresh flavor.
  • •Marinate with herbs and spices to enhance taste before cooking.
  • •Pair with a side of whole grains for a balanced meal.
  • •Use in tacos or salads for a nutritious lunch option.
  • •Cook until the fish is opaque and flakes easily for best texture.

Selection & Storage

How to choose:

  • ✓Look for fresh, firm flesh that is mildly sweet and free of strong odors.
  • ✓Choose swordfish with a moist appearance and bright color.
  • ✓Select steaks with minimal browning or discoloration.
  • ✓Check for clear, bright eyes and red gills if buying whole fish.
Storage
Store in the coldest part of the refrigerator at 32°F to 39°F (0°C to 4°C), ideally wrapped in plastic or butcher paper.
Shelf life
Refrigerated: 3-4 days; Frozen: up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals allergic to fish should avoid swordfish.
  • ⚠️Pregnant women should limit consumption due to mercury content.
  • ⚠️People with specific dietary restrictions may need to consult a healthcare provider.
  • ⚠️Excessive consumption may lead to mercury exposure, especially in pregnant women.
  • ⚠️Overcooking may lead to a dry texture, so monitor cooking times closely.

Frequently Asked Questions

How many calories does Fish, swordfish, cooked have?

Cooked swordfish contains approximately 172 calories per 100 grams, making it a nutrient-dense option for those seeking high protein with relatively low calories.

Is Fish, swordfish, cooked healthy?

Yes, swordfish is healthy as it is rich in protein, vitamins, and minerals while being low in carbohydrates. It supports muscle health, brain function, and overall well-being.

How should Fish, swordfish, cooked be stored?

Cooked swordfish should be stored in an airtight container in the refrigerator and consumed within 3-4 days. If you need to store it longer, freezing is recommended.

What are the benefits of eating Fish, swordfish, cooked?

Eating swordfish provides numerous benefits, including high-quality protein for muscle repair, essential vitamins like B12 for nerve health, and minerals like selenium for antioxidant support.

How much Fish, swordfish, cooked can I eat per day?

It is recommended to consume swordfish 2-3 times per week, with a serving size of about 150 grams, to balance intake with potential mercury exposure.

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