If you're looking for a delicious and healthy seafood meal, swordfish fillet is definitely worth considering. One fillet (106g) of cooked swordfish contains 182 calories, making it a low-calorie and nutritious option for any meal.
In addition to being low in calories, swordfish is also high in protein, with an average serving size providing around 29 grams of protein. It is also a great source of omega-3 fatty acids, which are essential for brain and heart health.
In this article, we'll explore everything you need to know about swordfish fillet, from its nutritional value to different preparation methods and cuisines that use it. We'll also discuss sustainability concerns as swordfish is a popular fish that has been overfished in some of its habitats.
Serving Size of Swordfish Fillet
The standard serving size for swordfish fillet is around 106 grams or 3.75 ounces. This serving size typically contains around 182 calories, 29 grams of protein, and 7 grams of fat.
Calories in Swordfish Fillet
One fillet (106g) of cooked swordfish contains around 182 calories. This makes it a relatively low-calorie option for a main course and an excellent choice for anyone watching their calorie intake.
Protein Content in Swordfish Fillet
Swordfish fillet is an excellent source of protein, with an average serving size providing around 29 grams of protein. This makes it a great option for anyone looking to increase their protein intake, especially if they're following a low-carb or ketogenic diet.
Fat Content in Swordfish Fillet
Swordfish fillet is a relatively lean seafood option, with one serving size containing around 7 grams of fat. However, this fat is primarily healthy fats like omega-3 fatty acids, which are essential for heart and brain health.
Carbohydrate Content in Swordfish Fillet
Swordfish fillet is a low-carbohydrate seafood option, containing less than 1 gram of carbohydrates per serving size. This makes it an excellent protein source for anyone adhering to a low-carb or ketogenic diet.
Vitamins and Minerals in Swordfish Fillet
Swordfish fillet is an excellent source of various vitamins and minerals, including vitamin B12, vitamin D, selenium, and potassium. These nutrients are essential for various body functions, including bone health, cell growth, and immune system functioning.
Health Benefits of Swordfish Fillet
Swordfish fillet provides numerous health benefits, primarily due to its rich nutrient profile. For example, it is an excellent source of omega-3 fatty acids, which can help reduce inflammation and lower the risk of various chronic diseases like heart disease and cancer. It is also a great source of protein and essential vitamins and minerals, making it an excellent addition to any healthy and well-rounded diet.
Preparation Methods for Swordfish Fillet
Swordfish fillet can be prepared in various ways, including grilling, baking, and broiling. It is a versatile ingredient that can be paired with various other flavors and ingredients, such as herbs, lemon butter, or tomato salsa. When preparing swordfish fillet, it is essential to ensure that it is cooked to an internal temperature of at least 63°C (145°F) to kill any harmful bacteria and ensure that it is safe to eat.
Different Cuisines That Use Swordfish Fillet
Swordfish fillet is a popular ingredient in various cuisines worldwide. For example, in Italy, swordfish is a popular ingredient in pasta dishes, while in Hawaii, it is often served grilled or in sushi. In the Caribbean, swordfish is typically marinated in lime juice and spices and grilled over an open flame. In Mexico, it is often served in tacos or with salsa and avocado. These are just a few examples of how swordfish fillet is used in different cuisines worldwide, demonstrating its versatility as an ingredient in various dishes.
Sustainability Concerns Regarding Swordfish
Swordfish is a popular fish worldwide but has been overfished in some regions, leading to concerns about its sustainability as a seafood option. To ensure that you're making a sustainable choice, consider purchasing swordfish that is certified by relevant sustainability organizations like the Marine Stewardship Council (MSC). Additionally, try to purchase swordfish from local and smaller-scale fisheries that practice responsible fishing practices, such as handline fishing, to help reduce the impact of commercial overfishing.
Swordfish fillet is a healthy and sustainable seafood option that provides various health benefits and can be prepared in various tasty and versatile ways.
5 Frequently Asked Questions About Cooked Swordfish Fillet
1. Is Swordfish High in Nutritional Value?
Yes, cooked swordfish is rich in protein, vitamin D, and nutrients like selenium, niacin, and potassium. It is a low-calorie fish that can also provide you with omega-3 fatty acids that benefit your brain and heart health.
2. How Should I Cook Swordfish Fillet?
There is a wide range of ways you can cook swordfish fillet to enjoy its delicious taste and texture. Grilling, baking, broiling, or frying are the most common methods that you can use based on your preference. Make sure to cook the fish until it reaches a minimum internal temperature of 145°F.
3. What Does Cooked Swordfish Taste Like?
Cooked swordfish has a firm texture with a mild, sweet taste. It is similar to tuna or marlin and is a favorite among seafood lovers. The meat is perfect for pairing with spices, herbs, and sauces that complement its natural flavor.
4. Is Swordfish Safe for Consumption?
Yes, cooked swordfish is safe for consumption as long as it is cooked at the appropriate temperature and you limit your intake to avoid mercury exposure. It is recommended that pregnant women, nursing mothers, and young children consume swordfish with moderation or avoid it altogether.
5. How Can I Store Cooked Swordfish Fillet?
You can store cooked swordfish fillet in an airtight container in the refrigerator for up to three days. If you want to keep it for longer, freezing is an option. Wrap it in plastic wrap or freezer bags and store it for up to six months.