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.
 
	
		
			
Nutrition Facts
		
		
			
Serving Size 			
1 piece
			
		
		
			
 
		
		
			
Amount Per Serving
		
		
			
Calories 			
164
			Calories from Fat 			
49
			
		
		
			
 
		
		
			
			
% Daily Value*
			
		
		
			
Total Fat 			
5.4g
			
8%
			
		
		
			
Saturated Fat 			
1.5g
			
7%
			
		
		
			
Trans Fat 			
0g
			
		
		
			
Cholesterol 			
53mg
			
18%
			
		
		
			
Sodium 			
121.9mg
			
5%
			
		
		
			
Potassium 			
391.1mg
			
11%
			
		
		
			
Total Carbohydrate 			
0g
			
0%
			
		
		
			
Dietary Fiber 			
0g
			
0%
			
		
		
			
Sugars 			
0g
			
		
		
			
Protein 			
26.9g
			
54%