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Swordfish

Swordfish has a mild taste and a meaty texture.

Swordfish are enormous, averaging between 200 and 600 pounds (90 to 270 kg) and on up to 1,000 pounds (450 kg). Their long, pointed, swordlike snouts give them their name. Swordfish swim in temperate and tropical waters around the globe. Most swordfish for sale in the United States come from waters off the California or New England coasts, though some are imported from Asia, Latin America, or Spain. Swordfish has a mild taste and meaty texture.

Varieties

Swordfish comes as steaks or loin pieces. Swordfish does not freeze well, although some frozen-at-sea fish maintains its good quality.

Buying and storing tips

The color of quality swordfish varies from white to pinkish-beige, but if it is tinged with brown, that’s a sign of an off flavor. Swordfish do have dark meat along with the white, but it should be cherry-red, not brown.

Shark is sometimes sold as swordfish, but it’s easy to tell the difference. Swordfish steaks have four whorls in the meat and smooth skin around the edges. Shark meat has an unsymmetrical grain and rough skin.

Keep swordfish cool on the trip from the market to your house. Never let it stay unrefrigerated for long.

To store swordfish, remove packaging, rinse fish under cold water, and pat dry with paper towels. Fish deteriorates when it sits in its own juices, so place it on a cake rack in a shallow pan filled with crushed ice. Cover with cling wrap or foil and set in the coldest part of the refrigerator. Swordfish will store well this way for up to two days.

When well-wrapped, swordfish can be frozen for up to two months in a refrigerator freezer compartment and three to four months in a deep-freeze. Use lined freezer paper, and wrap fish pieces tightly with at least two layers of paper. To thaw slowly, unwrap, place fish in pan, cover, and leave for 24 hours in the refrigerator. To thaw more quickly, place the fish pieces (wrapped in a watertight bag) in a sink with cool running water, allowing about 1/2 hour per pound (454g). For fastest thawing, use the defrost cycle of your microwave, allowing 2 to 5 minutes per pound (454g), with equal standing time in between zaps.

Availability

Swordfish is available year-round

Preparation, uses, and tips

The secret to successful swordfish cookery is to not overcook it. Whichever of the following cooking methods you choose, your swordfish will be cooked when its flesh becomes opaque yet is still moist on the inside.

Most swordfish should be cooked as skinless fillets, steaks, or chunks, as the skin is tough and strong tasting.

Baking

Place swordfish in a greased baking dish or wrap in oiled foil and place on a baking sheet. Brush with melted butter or oil and season with salt and pepper, or cover with a piquant sauce. Bake in a preheated 450°F (230°C) oven.

Grilling

Place fillets, steaks, or kebabs directly on a greased grill, 4 to 6 inches (10 to 15cm) above prepared coals or fire. Baste with butter, oil, or marinade. Cook until opaque and moist on the inside, 6 to 8 minutes.

Broiling

Place steaks or kebabs on a well-greased broiler pan. Broil under preheated broiler 4 to 5 inches (about 10 to 12.5cm) from heat. Turn once. Cook until opaque and moist on the inside, 6 to 10 minutes.

Pan frying

Fry swordfish in a small amount of hot butter or oil, turning once halfway through cooking time. Cook until opaque and moist on the inside, 4 to 8 minutes.

Stir-frying

Cut swordfish steaks or fillets into bite-sized pieces. Coat with cornstarch, and stir-fry gently and briefly in hot oil before adding to your favorite stir-fried vegetables.

Poaching

Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip in swordfish, then cover pan and keep liquid at a simmer for about eight minutes per inch (about 2.5cm) of thickness.

Steaming

Place swordfish on a greased perforated rack over 1 to 2 inches (about 2.5 to 5cm) of rapidly boiling water. Cover with a tight-fitting lid and keep water at a constant boil through cooking time, about 8 to 10 minutes per inch (about 2.5cm) thickness of fish.

Nutritional Highlights

Swordfish, 1 piece (3.5 oz.) (99g) (cooked, dry heat)
Calories: 164
Protein: 26.9g
Carbohydrate: 0.0g
Total Fat: 5.4g
Fiber: 0.0g
*Excellent source of: Selenium (65.4mcg), Niacin (12.5mg), and Vitamin B12 (2.1mcg)
*Good source of: Zinc (1.5mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

When cooked (dry heat), swordfish provides 1.057 grams of omega-3 fatty acids, derived from EPA (0.138g), DHA (0.681g), and ALA (0.238g), per 100 grams of swordfish.

Health benefits and concerns

Mercury toxicity

Nearly all fish contain trace amounts of methyl mercury, some more than others. In areas where there is industrial mercury pollution, mercury levels in the fish can be quite elevated. In general, however, methyl mercury levels for most fish are very low. However, swordfish and some other large predatory fish can contain methyl mercury levels in excess of the Food and Drug Administration’s (FDA’s) 1 part per million (ppm) limit.

The FDA has advised pregnant women, women who could become pregnant, and nursing mothers to avoid fish that contain high amounts of methyl mercury, specifically shark, swordfish, king mackerel, and tilefish. Regular consumption of methyl mercury contained in these fish can harm the child's developing nervous system and may pose risks to the mothers as well. The FDA advises that other fish are permissible for pregnant and nursing women as part of a healthful diet. The agency suggests an acceptable level of 12 ounces per week of cooked fish (a typical serving size of fish is from 3 to 6 ounces). Permissible fish include shellfish, canned fish, smaller ocean fish or farm-raised fish. It is important to eat a variety of different species, rather than just one type of fish, in order to reduce the reduce risk of methyl mercury consumption.

Health benefits and concerns for fish and seafood
Many health benefits and concerns associated with this food are applicable to other fish and seafood. Read about health benefits and concerns for fish and seafood for a full description.