Swordfish has a mildly sweet flavor and a moist, meaty texture with moderately high fat content. The flesh can range from white or ivory to pink or orange. The color variations do not reflect quality.
Grill swordfish until outside is browned but inside is still slightly pink, about 3 to 8 minutes per side. Pan-Sear: Heat oil in a large skillet over medium-high heat and sear swordfish steaks until browned on each side and just cooked through
(flesh should feel firm when pressed), about 3 to 8 minutes per side.
Swordfish provides an excellent source of selenium, a micronutrient that offers important cancer-fighting and heart health benefits. It is protein-rich and loaded with niacin, vitamin B12, zinc and Omega-3. Best of all, it's low in fat and calories.
ORIGIN: found around the world in tropical, temperate, and sometimes cold waters of the Atlantic, Indian, and Pacific Oceans.
|Serving Size |
|Amount Per Serving|
164Calories from Fat
% Daily Value*
|Total Fat |
|Saturated Fat |
|Trans Fat |
|Total Carbohydrate |
|Dietary Fiber |