Swordfish
Attributes
Firm texture, light meat with moderate flavor. Extra lean fish.
Substitutes
Shark, Tuna, King Mackerel.
How Much to Buy
Whole or drawn fish: 3/4 to 1 pound per serving.
Dressed or cleaned fish: 1/2 pound per serving.
Fillets or steaks: 1/4 to 1/3 pound per serving.
Buying, Storage and Handling
Remember to purchase seafood last and keep it cold during the trip home.
Fresh whole fish should have:
-- A shiny surface with tightly adhering scales.
-- Gills that are deep red or pink, free of slime, mucus and off-odor.
-- Clean shiny belly cavity with no cuts or protruding bones.
-- A mild aroma, similar to the ocean.
Fresh steaks, fillets and loins should have:
-- A translucent look.
-- Flesh that is firm and not separating.
-- A mild odor, similar to the ocean.
-- No discoloration.
-- Packaging that keeps them from being bent in an unnatural position.
Preparation
Keep raw and cooked seafood separate to prevent bacterial cross-contamination.
After handling raw seafood thoroughly wash knives, cutting surfaces, sponges and your hands with hot soapy water.
Always marinate seafood in the refrigerator.
Discard marinade; it contains raw juices which may harbor bacteria.
When marinade is needed for basting reserve a portion before adding raw seafood.
Cooking
The general rule is 10 minutes per inch of thickness, at the thickest part of the fillet or steak, at 400-450 degrees F.
If fish is cooked in parchment, foil or a sauce, add 5 minutes to the total cooking time.
Fillets less than 1/2 inch thick do not need to be turned during cooking.
Fish cooks quickly. Do not overcook.
Fish is done when the flesh becomes opaque and flakes easily when tested with a fork.
Poaching, steaming, baking, broiling, sautéing, microwaving are excellent low-fat cooking methods, if you do not add high fat ingredients.
Marinate in your favorite salad dressing prior to cooking.
Broil, bake, steam or microwave, then cube and add to pasta or salad greens for a delicious salad.
Broil or grill with lime-butter and seasoned salt.
Oil the grill to prevent fish from sticking.
Bake whole fish with a crab or shrimp stuffing.
Add leftover fish in broken pieces to salads, soups or sauces.
Nutrition
Nutritional values for approximately 4 ounces (114 grams) of raw, edible portions
| Nutritional Values - Swordfish | ||
| Description | Amount | Unit |
|---|---|---|
| Calories | 130 | |
| Calories From Fat | 35 | |
| Total Fat | 4 | g |
| Saturated Fat | 1 | g |
| Cholesterol | 55 | mg |
| Sodium | 105 | mg |
| Total Carbohydrates | 0 | g |
| Protein | 23 | g |
| Vitamin A | 2 | %DV |
| Vitamin C | 0 | %DV |
| Calcium | 0 | %DV |
| Iron | 6 | %DV |
| Omega-3 Fatty Acid | 0.83 | g |
Mercury Advisory
For women of child-bearing age and small children there health hazards associated with mercury in Swordfish. For additional information, visit these web sites:
- U.S. Food and Drug Administration
- U.S. Environmental Protection Agency
