1 Oz, With Bone (yield After Cooking, Bone Removed) Cooked Swordfish provides a low-calorie source of high-quality protein. With only 27 calories per serving, it's an excellent choice for anyone looking to maintain a healthy diet.
Swordfish is also a good source of vitamins and minerals, including vitamins B12 and D, selenium, and magnesium. It's low in fat and high in protein, making it a great choice for anyone looking to improve their health and fitness.
In this article, we'll explore the nutritional benefits of swordfish, how to cook it, and the best ways to incorporate it into your diet.
Swordfish Nutrition Facts
One 1 oz serving of cooked swordfish contains approximately 27 calories, 0.5 grams of fat, and 5.1 grams of protein. It is also a good source of vitamin B12, vitamin D, selenium, and magnesium. Swordfish is low in saturated fat and high in omega-3 fatty acids, which have been linked to a range of health benefits, including improved heart health and brain function. However, swordfish can also be high in mercury, so it's important to consume in moderation.
Health Benefits of Swordfish
Swordfish is a great choice for anyone looking to boost their protein intake without consuming excessive calories or fat. It is also a good source of omega-3 fatty acids, which can help reduce inflammation, improve brain function, and lower the risk of heart disease. In addition, swordfish is rich in several vitamins and minerals, including vitamin B12, vitamin D, and selenium, which are essential for overall health and wellbeing.
Cooking Swordfish: Tips and Tricks
Swordfish can be cooked in a variety of ways, including grilling, broiling, and baking. It is important to cook swordfish to an internal temperature of at least 145°F to ensure it is safe to eat. To enhance its flavor, you can marinate swordfish in a mix of herbs, spices, and citrus juices before cooking. Another tip is to add a drizzle of olive oil or butter to the fish once it's cooked to give it a rich, buttery flavor.
Swordfish Recipes
There are many ways to incorporate swordfish into your diet, from grilling or broiling it to making flavorful stews and curries. Some popular swordfish recipes include swordfish kebabs, swordfish tacos, and swordfish with a lemon-caper sauce. For a simple yet delicious meal, try seasoning swordfish with garlic powder, salt, and pepper before grilling or broiling it. Serve it with a side of roasted vegetables for a nutritious and satisfying meal.
Swordfish vs Other Fish
Swordfish is a lean, low-calorie source of high-quality protein, making it a great choice for anyone looking to improve their diet. It is also rich in several vitamins and minerals, including vitamin B12, vitamin D, selenium, and magnesium. Compared to other types of fish, swordfish is higher in calories and fat. However, it is still a healthy choice when consumed in moderation.
Swordfish Sustainability and Safety
Due to overfishing and concerns about mercury levels, it is important to choose sustainable and high-quality swordfish when purchasing it. Choose swordfish that has been certified by the Marine Stewardship Council (MSC) or is labeled as 'pole-and-line caught' or 'troll-caught.' These methods of fishing are more sustainable and have minimal impact on the environment. It's also important to consume swordfish in moderation due to its high mercury content. Pregnant women, young children, and those with compromised immune systems should avoid consuming swordfish altogether.
Buying and Storing Swordfish
When purchasing swordfish, look for steaks or fillets that are firm and free of any discoloration or strong odors. Fresh swordfish can be kept in the refrigerator for 1-2 days, or it can be frozen for up to 6 months. To store fresh swordfish, place it in an airtight container or wrap it in plastic wrap and store it in the coldest part of your refrigerator. Frozen swordfish should be wrapped tightly in plastic wrap and stored in a freezer-safe container.
Swordfish as a Lean Protein Source
Swordfish is a low-calorie source of high-quality protein, making it an excellent choice for anyone looking to build lean muscle mass. It is also rich in essential amino acids, which are the building blocks of protein, and is low in fat and carbohydrates.
Swordfish for Weight Loss
Swordfish is low in calories and high in protein, making it an excellent choice for anyone looking to lose weight. It can help satisfy your hunger and reduce cravings, making it easier to stick to your diet. In addition, swordfish is low in carbohydrates and fat, which can help you manage your calorie intake and promote weight loss.
Swordfish for Athletes
Swordfish is a great source of high-quality protein, which is essential for building and repairing muscles after exercise. It is also rich in omega-3 fatty acids, which have been linked to improved heart health and reduced inflammation. In addition, swordfish is low in fat and calories, making it a great choice for athletes who need to maintain a lean physique.
Swordfish is a nutritious and flavorful fish that can be prepared in a variety of ways. With its low calorie count and high protein content, it's a great choice for anyone looking to maintain a healthy diet.
Frequently Asked Questions About Cooked Swordfish
1. How many calories are in a one-ounce serving of cooked swordfish?
There are 27 calories in a one-ounce serving of cooked swordfish, with the bone yield after cooking and removal.
2. Is cooked swordfish a good source of protein?
Yes, cooked swordfish is a good source of protein. A one-ounce serving contains approximately 6 grams of protein.
3. Can cooked swordfish be part of a healthy diet?
Yes, cooked swordfish can be part of a healthy diet when consumed in moderation. It is high in omega-3 fatty acids and other nutrients and can be a good option for those looking to incorporate more seafood into their diet.
4. How is cooked swordfish typically prepared?
Cooked swordfish can be prepared in a variety of ways, including grilling, baking, broiling, and pan-searing. It is often seasoned with herbs and spices and can be served with vegetables or a side salad.
5. Are there any concerns about consuming cooked swordfish?
Yes, there are some concerns about consuming swordfish. It is high in mercury, and consumption should be limited, especially for pregnant women and children. It is also important to ensure that the fish is sourced sustainably to minimize environmental impact.