If you are looking for a lean and nutritious seafood option, cooked swordfish with bone removed is a great choice. With only 34 calories in a 1 oz serving, it is low in calories and high in protein.
Swordfish is also a good source of vitamins and minerals, including vitamin D, vitamin B12, selenium, and niacin. In fact, a 3.5 oz serving of swordfish can provide more than 100% of the recommended daily intake of vitamin D and vitamin B12. It is also a good source of omega-3 fatty acids.
In this article, we'll explore the nutrition facts of cooked swordfish, its benefits in your diet, how to cook it, and how it compares to other fish.
Nutrition Facts of Cooked Swordfish with Bone Removed
A 1 oz serving of cooked swordfish with bone removed contains: - 34 calories - 7 g of protein
Benefits of Fish in Your Diet
Incorporating fish into your diet can have numerous benefits, including: - Lowering the risk of heart disease and stroke - Improving brain function and warding off cognitive decline
How to Cook Swordfish
Swordfish can be cooked in a variety of ways, including grilling, broiling, and baking. Here are some tips for cooking swordfish: - Marinate the fish in your favorite marinade for added flavor - Cook the fish until it is opaque and flakes easily with a fork
Comparing Swordfish to Other Fish
Swordfish is a lean protein source, with less fat than salmon, trout, and mackerel. It also contains more calories than some other seafood options, such as shrimp and crab. However, it is still a low-calorie option when compared to many other protein sources, like beef and pork.
Swordfish as a Lean Protein Source
Swordfish is a great choice for those looking for a lean protein source. A 3.5 oz serving of cooked swordfish contains approximately 20 g of protein and only 146 calories.
Omega-3 Fatty Acids in Swordfish
Swordfish is a good source of omega-3 fatty acids, which are important for heart health and brain function. A 3.5 oz serving of cooked swordfish contains approximately 0.6 g of EPA and DHA omega-3 fatty acids.
Lowers Risk of Heart Disease
Consuming fish, such as swordfish, has been associated with a reduced risk of heart disease. The omega-3 fatty acids found in fish can help reduce inflammation, lower triglycerides, and improve blood pressure.
Swordfish and Brain Health
The omega-3 fatty acids found in swordfish can also help support brain health. Studies have shown that omega-3 fatty acids can help reduce the risk of depression, anxiety, and cognitive decline.
Proper Serving Size of Cooked Swordfish
The proper serving size for cooked swordfish is 3.5 oz. This size serving contains approximately 20 g of protein and 146 calories.
Choosing Fresh Swordfish
When choosing fresh swordfish, look for firm, pink flesh that is free of bruising and has a mild aroma. The fish should be stored on ice and cooked within 24 hours of purchase to ensure freshness.
5 Frequently Asked Questions about 1 oz, with bone (yield after bone removed) cooked swordfish 34 calories
1. How much protein does 1 oz of cooked swordfish contain?
One ounce of cooked swordfish provides approximately 6.7 grams of protein.
2. What are the nutritional benefits of eating swordfish?
Swordfish is a good source of protein, omega-3 fatty acids, vitamin D, and selenium. It is also low in calories and saturated fat.
3. How should I prepare cooked swordfish?
Cooked swordfish can be grilled, baked, broiled, or pan-seared. It pairs well with citrus, herbs, and butter-based sauces.
4. Is swordfish safe to eat?
Swordfish can contain high levels of mercury, which can be harmful if consumed in large amounts over time. It is recommended to limit consumption to no more than one serving per week.
5. How many calories are in a typical serving of cooked swordfish?
A typical serving of cooked swordfish is 3-4 oz, which contains approximately 100-136 calories.