Swordfish is a popular game fish pursued by anglers for recreational and commercial activity. Anglers commonly use longlines and harpoons to catch them. Swordfish migrate to colder waters in the summer to feed. Fish and invertebrates like squid are among their preferred meals. Swordfish meat (or steak) is sold fresh or frozen, and accordingly, the nutritional value may vary. Check out the standard nutritional information of swordfish below.
Nutrition Profile Of Swordfish
A hundred grams of raw swordfish contains (1): Swordfish is rich in omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) (2). It is an excellent source of selenium and vitamin D. Human body cannot produce these essential nutrients. Hence, we have to depend on food sources to get them. Consuming swordfish has excellent health benefits. Let’s take a look at them.
Potential Health Benefits Of Swordfish
1. May Promote Heart Health
Swordfish contains selenium, vitamin D3, and omega-3 fats. Selenium is crucial for maintaining heart health, especially in patients at the risk of heart failure and cardiovascular conditions. Vitamin D3 maintains healthy blood vessels and heart function. Several clinical trials have shown that EPA and DHA reduce the risk of heart-related deaths, and a daily intake of 0.5 to 1.8 g of EPA and DHA keeps the heart healthy. The EPA and DHA may lower blood pressure and improve blood vessel function and heart health (3), (4), (5 ).
2. May Prevent Cancer
Omega-3 fatty acids and vitamin D have anti-inflammatory properties that may help reduce the risk of cancer (especially colorectal cancer) (6). Both these nutrients may also help keep the cancer cells from spreading inside the body, (7).
3. May Boost Brain Function
The essential nutrients in swordfish may help boost brain function and cognitive abilities. Vitamin D promotes brain development and function. Balanced blood and brain selenium (present in swordfish as selenoproteins) concentrations are essential for healthy brain function and neuron survival. DHA is also vital for brain function and improved cognition (8), (9), (10).
4. May Improve Vision
EPA and DHA reduce the risk of inflammatory eye disorders, such as dry eye disease (DED) and age-related macular degeneration (AMD). These healthy fats reduce inflammation and protect our eyes (11).
5. May Improve Bone Health
Swordfish is packed with nutrients that can keep your bones strong and healthy. Vitamin D helps keep calcium and phosphorus levels in check, the bones strong and hard, and maintains essential cellular functions. Selenium (as selenoproteins) promotes bone development, and omega-3 fatty acids may increase bone mineral density in women (12), (13), (14).
6. May Manage Rheumatoid Arthritis
Researchers found that a daily dose of 2.6 g omega-3 fatty acids could minimize the symptoms of rheumatoid arthritis. In addition, women over 50 may be at lower risk for rheumatoid arthritis when they consume adequate amounts of vitamin D (15), (16).
7. May Boost Immunity
Omega-3 fatty acids improve the function of immune cells to improve the body’s immune response. Vitamin D also influences immune system response and reduces the risk of infections and other diseases. Selenium affects immunity in different ways. In individuals with moderately low selenium levels, it may have a greater impact on immune function (17), (18), (19). Though the above benefits seem brief, their role in our body’s functioning is complex. Numerous biological processes rely on the three vital nutrients – omega-3 fats, selenium, and vitamin D. And swordfish is a wholesome source for all. Get the details on how to include swordfish in your diet in the next section.
How To Add Swordfish To Your Diet: Popular Recipes
Swordfish has delicate, tender, and moist meat with a hint of sweetness. It is usually grilled, broiled, or pan-seared. Well-cooked swordfish is crisp yet tender. Here are a few recipes you can try.
Popular Recipes With Swordfish
1. Greek Stuffed Swordfish
This hearty swordfish recipe is infused with Mediterranean flavors. What You Need
200 g swordfish steak 1 tablespoons of olive oil 1 tablespoon of fresh lemon juice 2 cups of fresh spinach (chopped) 1 clove of garlic (minced) ¼ cup of feta cheese (crumbled) Salt, as needed Black pepper (freshly ground), as needed
How To Prepare
2. Tangy Grilled Swordfish
This tangy swordfish dish will have you coming back for more. What You Need
2 pieces of 200g swordfish steaks 2 garlic cloves (thinly sliced) ½ teaspoon of saffron threads 12 cherry tomatoes (halved) ¼ cup of chives ½ cup of parsley (coarsely chopped) ½ cup of olives (mashed) 1 tablespoon of red wine vinegar 2 teaspoons of vegetable oil Salt, as needed Black pepper (freshly ground), as needed
How To Prepare
3. Swordfish With Mushrooms
This delicious swordfish dish paired with earthy mushrooms will keep your taste buds tingling. What You Need
2 pieces of 200g swordfish steaks 1 tablespoon of olive oil 4 tablespoons of unsalted butter 1 ½ cups of mushrooms (sliced) 3 tablespoons of lemon juice 1 green onion (sliced) 1 tablespoon of dry white wine 1 tablespoon of capers 2 tablespoons of parsley (chopped) Salt, as needed Black pepper (freshly ground), as needed 1 tablespoon of lemon zest
How To Prepare Here are some additional tips for cooking swordfish:
If you are looking for fresh fish, check for color clarity and resistance. Ideally, the meat should be bouncy. Ensure to remove the skin before cooking. Always thaw frozen swordfish. The fish turns opaque as it cooks. Flip it once you see it turning white.
Feeling inspired to try these tasty swordfish recipes? Before you do, consider these factors.
Side Effects And Allergies
Swordfish is packed with essential nutrients and health benefits. The concern, however, is that it may also contain high levels of mercury. Apex predators like swordfish feed on various other fish and thus, accumulate high levels of mercury, especially methylmercury. This toxin may cause cancer and adversely affect the brain (20). Species of fish that live for long and are on the top of the food chain (apex predator) contain high levels of mercury than other fish. Regular consumption of such fish can cause mercury poisoning. While the body naturally disposes methylmercury, its levels may take over a year to drop significantly. Therefore, the FDA and Environmental Protection Agency (EPA) advise pregnant women, nursing mothers, and young children to avoid these types of fish (21). Don’t get alarmed. Most sea fish contain some amount of methylmercury. Instead of avoiding them, limit your consumption. Be sure to consult your doctor. Is swordfish fatty or lean? Swordfish is a fatty fish loaded with omega-3 fatty acids. Do swordfish have worms? Yes, swordfish meat may have worms. Hence, cleaning it properly before consuming is essential. Can people with diabetes eat swordfish? Yes, people with diabetes can have swordfish – but only in limited quantities. As per the American Diabetes Association, swordfish has high levels of mercury that may aggravate diabetes. Is swordfish similar to tuna? No, swordfish is different from tuna. However, the two are slightly similar in flavor. Is frozen swordfish as good as fresh? Yes, frozen swordfish is as good as fresh. However, the fish should be frozen properly to preserve its taste and nutrients.
