Wild Swordfish Steak
Swordfish is a white fleshed fish with a slightly sweet taste and a meaty texture. Due to its mild and not “fishy” flavor; Swordfish meat is perfect for the picky eater and those just starting to cook fish. Extremely versatile in the kitchen Swordfish can be grilled, baked, sauteed, smoked, or pan-fried. Each steak is approximately 1-inch thick.
- North Atlantic swordfish is one of the most sustainable seafood choices.
- Swordfish is a smart seafood choice because it is sustainably managed and responsibly harvested.
- Swordfish holds up well to marinades.
- Great for summer kabobs on the grill.
- The largest Swordfish ever caught was over 14ft long and weighed 1,182 lbs!
Calories
120
Protein (g)
16
Serving Size
3 oz
Sodium (mg)
100 | 4
Calories from Fat
N/A
Saturated Fat
N/A
Cholesterol (mg)
40 | 13
Total Carbohydrate (g)
0 | 0
Calcium
0
Total Fat (g)
6
Iron
6
Vitamin A
2
Omega 3 (mg)
700
Vitamin C
2
Potassium
310 | 9
Calories:
120
Serving Size:
3 oz
Calories from Fat:
N/A
Cholesterol (mg)
40 | 13
Calcium
0
Iron
6
Omega 3 (mg)
700
Potassium
310 | 9
Protein (g)
16
Sodium (mg)
100 | 4
Saturated Fat
N/A
Total Carbohydrate (g)
0 | 0
Total Fat (g)
6
Vitamin A
2
Vitamin C
2
Info Source: U.S. Food and Drug Administration
For a quick and healthy midweek meal; pan-fry the Swordfish in olive oil and garlic for 5-7 minutes then add cherry tomatoes and cook until they blister. Serve with veggies and your favorite pasta!
