Swordfish 101: Nutrition, Benefits, How To Use, Buy, Store | Swordfish: A Complete Guide

What is Swordfish

“Swordfish” is a fascinating fish you might spot while out on the ocean. Known by its scientific name, Xiphias gladius, this large predatory fish stands out because of its long, flat bill or “sword” that extends from its snout. Imagine a sleek, silvery-blue fish with a white belly, gliding gracefully through the water.

Being the top predator in the ocean, swordfish are both strong and speedy, making them a real prize for fishermen. These fish are found in oceans around the world, from temperate to tropical waters. They travel long distances, searching for food and the right spots to breed.

In the kitchen, swordfish is a prized catch. Its firm texture and mild, meaty flavor make it versatile for cooking methods like grilling, baking, broiling, or pan-searing. I once had a delicious grilled swordfish steak that was unforgettable!

However, it’s crucial to be mindful of how the swordfish is caught. Overfishing is a concern, so it’s best to choose swordfish that comes from responsible and sustainable fishing practices.

Other Names of Swordfish

Swordfish are known by various names in different regions and languages. Some of the other names for swordfish include:

1. Broadbill: This name refers to the broad bill or sword-like structure on the fish’s upper jaw.
2. Xiphias gladius: This is the scientific or Latin name for swordfish, referring to the species Xiphias gladius.
3. Peixe-espada (Portuguese): In Portuguese, swordfish is referred to as “peixe-espada,” which literally translates to “sword fish.”
4. Pez espada (Spanish): Similarly, in Spanish, swordfish is known as “pez espada,” meaning “sword fish.”
5. Emperor Fish: In some regions, swordfish are also called “emperor fish.”
6. Broadbill Swordfish: This term is often used to describe swordfish, emphasizing the broad shape of its bill.

These are just a few examples, as there may be additional regional or local names for swordfish depending on the language and culture.

Nutritional Value of Swordfish

Here’s a basic overview of the nutritional value of swordfish per 3-ounce (85-gram) serving:

Nutrient	Amount
Calories	146
Protein	20.5 grams
Total Fat	6.3 grams
Saturated Fat	1.6 grams
Omega-3 Fatty Acids	0.9 grams
Cholesterol	47 milligrams
Sodium	68 milligrams
Potassium	358 milligrams
Selenium	54.6 micrograms
Vitamin D	566 IU
Vitamin B12	3.4 micrograms
Vitamin B6	0.3 milligrams
Magnesium	53.3 milligrams
Phosphorus	201 milligrams
Niacin	7.1 milligrams
Thiamin	0.2 milligrams
Iron	1.1 milligrams
Zinc	0.9 milligrams
Vitamin A	42 IU

Please note that these values are approximate and can vary depending on factors such as cooking method and the specific fish. Additionally, it’s important to be cautious about consuming swordfish due to its mercury content, which can be higher compared to other types of fish. Pregnant women and young children, in particular, should limit their intake of swordfish and other high-mercury fish.

Benefits of Swordfish

Swordfish offers several potential health benefits when consumed as part of a balanced diet. Some of the benefits of including swordfish in your diet include:

1. High-Quality Protein: Swordfish is rich in protein, which is essential for muscle growth, repair, and overall cellular function.
2. Omega-3 Fatty Acids: Swordfish contains omega-3 fatty acids, which are beneficial for heart health. Omega-3s have been associated with reducing inflammation, improving cholesterol levels, and lowering the risk of cardiovascular disease.
3. Vitamins and Minerals: Swordfish is a good source of various vitamins and minerals, including vitamin D, vitamin B12, selenium, and potassium. These nutrients play important roles in bone health, immune function, nerve function, and metabolism.
4. Satiety: The protein and healthy fats found in swordfish can help promote feelings of fullness and satisfaction, which may aid in weight management and controlling hunger.
5. Low in Carbohydrates: Swordfish is naturally low in carbohydrates, making it a suitable option for individuals following low-carb or ketogenic diets.
6. Versatile Cooking Options: Swordfish can be prepared in various ways, including grilling, baking, broiling, and pan-searing, providing flexibility in meal preparation and culinary creativity.
7. Nutrient Density: Swordfish is relatively nutrient-dense, meaning it provides a significant amount of vitamins, minerals, and other beneficial nutrients relative to its calorie content.

While swordfish offers these potential benefits, it’s important to consume it in moderation due to its mercury content. High levels of mercury can pose health risks, particularly for pregnant women, nursing mothers, and young children. It’s advisable to check local health advisories and guidelines regarding fish consumption and mercury levels in your area.

Varieties of Swordfish

Swordfish, scientifically known as Xiphias gladius, doesn’t have different varieties in the same way that some other fish species do. However, there are variations in swordfish populations based on their geographic location, which can impact factors like size and availability. Here are some distinctions:

1. North Atlantic Swordfish: These are swordfish found in the North Atlantic Ocean, including regions such as the waters off the eastern coast of the United States, Canada, and parts of Europe. North Atlantic swordfish are known for their relatively large size and are often targeted by commercial and recreational fishermen.
2. Mediterranean Swordfish: Swordfish found in the Mediterranean Sea may have slightly different characteristics compared to those in other regions. They are known to migrate between the Mediterranean and the Atlantic Ocean.
3. Pacific Swordfish: Pacific swordfish are found in the Pacific Ocean, including areas off the coast of North and South America, Asia, and Oceania. They are generally smaller in size compared to North Atlantic swordfish but are still commercially harvested.

While there are no distinct “varieties” of swordfish in the same way that there are with some other fish species, regional differences and environmental factors can influence the characteristics of swordfish found in different parts of the world. Additionally, individual fish within a population may vary in size, age, and other traits.

What Does Swordfish Taste Like

Swordfish has a distinct flavor and texture that many people find appealing. Here’s a general description of what swordfish tastes like:

Taste: Swordfish boasts a subtly sweet and rich flavor that’s not too fishy or overpowering. It’s a hit among those who prefer a milder fish taste.

Texture: Think of swordfish as the steak of the sea! It has a firm and meaty texture that’s both dense and tender. Whether you grill it, bake it, or broil it, swordfish holds its own and stays deliciously moist.

Versatility: One of the best things about swordfish is its adaptability in the kitchen. Its mild taste and sturdy texture make it a great canvas for a variety of seasonings and cooking styles. Whether you’re in the mood for a simple grilled swordfish steak or a more complex seafood dish, swordfish can handle it all.

Flavor Absorption: Swordfish is a champ at soaking up flavors from marinades, sauces, and spices. This means it not only tastes great on its own but also becomes even more flavorful when paired with the right seasonings.

In a nutshell, swordfish is loved for its steak-like texture, gentle flavor, and kitchen versatility. Whether you’re a seafood enthusiast or just looking to try something new, swordfish offers a tasty adventure that can be as simple or as gourmet as you like!

How To Cook Swordfish in 5 Different Ways

Swordfish can be cooked using various methods, including grilling, baking, broiling, pan-searing, and even steaming. Here are some basic guidelines for cooking swordfish:

1. Grilling:
   • Preheat your grill to medium-high heat.
   • Season the swordfish steaks with salt, pepper, and any other desired seasonings or marinades.
   • Place the swordfish steaks on the preheated grill and cook for about 4-6 minutes per side, depending on the thickness of the steaks. Avoid overcooking to prevent the fish from becoming dry.
2. Baking:
   • Preheat your oven to 400°F (200°C).
   • Season the swordfish steaks with salt, pepper, and any desired herbs or spices.
   • Place the swordfish steaks in a baking dish or on a baking sheet lined with parchment paper.
   • Bake for about 10-15 minutes, or until the swordfish is cooked through and flakes easily with a fork.
3. Broiling:
   • Preheat your broiler to high heat.
   • Season the swordfish steaks as desired.
   • Place the swordfish steaks on a broiler pan or baking sheet lined with foil.
   • Broil for about 4-6 minutes per side, or until the fish is cooked through and nicely browned on the outside.
4. Pan-Searing:
   • Heat a skillet or frying pan over medium-high heat.
   • Season the swordfish steaks with salt, pepper, and any desired seasonings.
   • Add a small amount of oil or butter to the pan.
   • Place the swordfish steaks in the pan and cook for about 3-4 minutes per side, or until golden brown and cooked through.
5. Steaming:
   • Season the swordfish steaks with salt, pepper, and any desired herbs or spices.
   • Place the swordfish steaks in a steamer basket or on a rack in a steaming pot.
   • Steam for about 8-10 minutes, or until the swordfish is cooked through and flakes easily with a fork.

Regardless of the cooking method you choose, it’s important to avoid overcooking swordfish, as it can become dry and lose its flavor and texture. Aim to cook the fish just until it is opaque and flakes easily with a fork. Enjoy your cooked swordfish with your favorite side dishes and sauces for a delicious and nutritious meal.

How To Use Swordfish

Swordfish is a versatile and delicious fish that can be used in a variety of dishes. Here are several ways to use swordfish in your cooking:

1. Grilled Swordfish Steaks: Marinate swordfish steaks in your favorite marinade, then grill them over medium-high heat until they’re cooked through and have beautiful grill marks. Serve with a squeeze of lemon or your favorite sauce.
2. Swordfish Kabobs: Cut swordfish into chunks and thread them onto skewers with your favorite vegetables, such as bell peppers, onions, and cherry tomatoes. Grill or broil the kabobs until the fish is cooked and the vegetables are tender.
3. Swordfish Tacos: Flake cooked swordfish and use it as a filling for tacos. Serve with shredded cabbage, salsa, avocado slices, and a squeeze of lime juice for a fresh and flavorful meal.
4. Swordfish Pasta: Cook swordfish and flake it into a creamy pasta sauce or a light tomato-based sauce. Toss with cooked pasta and garnish with fresh herbs and grated Parmesan cheese.
5. Swordfish Skewers: Cut swordfish into cubes and thread them onto skewers with pineapple chunks and red onion slices. Grill or broil the skewers until the fish is cooked and the pineapple is caramelized.
6. Swordfish Salad: Flake cooked swordfish and toss it with mixed greens, cherry tomatoes, cucumbers, olives, and feta cheese. Drizzle with your favorite salad dressing for a light and refreshing meal.
7. Swordfish Curry: Add chunks of swordfish to a flavorful curry sauce made with coconut milk, tomatoes, onions, and spices. Serve the curry over rice or with naan bread for a satisfying meal.
8. Swordfish Stir-Fry: Slice swordfish into strips and stir-fry them with your favorite vegetables and a savory sauce made with soy sauce, garlic, ginger, and sesame oil. Serve over steamed rice or noodles.

These are just a few ideas for using swordfish in your cooking. Get creative and experiment with different flavors and cooking methods to create delicious meals featuring this versatile fish.

Substitute for Swordfish

If you’re looking for a substitute for swordfish in a recipe, you’ll want to consider a fish that has similar characteristics in terms of flavor, texture, and cooking properties. Here are a few options:

1. Mako Shark: Mako shark has a texture and flavor similar to swordfish. It’s dense and meaty, making it suitable for grilling, baking, and broiling.
2. Mahi-Mahi: Mahi-mahi, also known as dolphinfish, has a firm texture and a mild, sweet flavor. It’s versatile and can be grilled, pan-seared, baked, or used in tacos and salads.
3. Tuna: Yellowfin tuna or bigeye tuna are good alternatives to swordfish. Tuna has a meaty texture and a rich flavor that stands up well to grilling, searing, and broiling.
4. Halibut: Halibut has a firm texture and a mild, sweet flavor. It’s a versatile fish that can be grilled, baked, broiled, or pan-seared.
5. Salmon: While salmon has a softer texture than swordfish, it can be a suitable substitute in many recipes. It has a rich, flavorful taste and is available in various cuts, such as fillets and steaks, which can be grilled, baked, broiled, or pan-seared.

When substituting fish in a recipe, keep in mind that the cooking time and method may need to be adjusted based on the characteristics of the fish you choose. Additionally, consider any flavor differences and adjust seasonings or accompaniments accordingly to complement the substitute fish.

Where to Buy Swordfish

You can buy swordfish from various sources, including:

1. Local Fish Markets: Local fish markets often offer a selection of fresh seafood, including swordfish. Visiting a fish market allows you to choose from a variety of cuts and sizes, and you can often ask the fishmonger for advice on selecting and preparing swordfish.
2. Grocery Stores: Many grocery stores, especially those with well-stocked seafood departments, carry swordfish. Look for fresh swordfish steaks or fillets in the seafood section of your local grocery store.
3. Fishmongers: Specialty fishmongers or seafood shops may offer a wider selection of fresh seafood, including swordfish. These establishments often prioritize quality and freshness and may be able to provide information on the source of the fish.
4. Online Seafood Retailers: There are several online seafood retailers that offer fresh swordfish for delivery to your doorstep. When purchasing seafood online, be sure to choose a reputable retailer known for high-quality products and reliable shipping practices.
5. Community Supported Fisheries (CSFs): CSFs are programs that connect consumers with local fishermen and offer subscriptions or direct purchases of fresh, locally caught seafood, including swordfish. Participating in a CSF can support local fishermen and provide access to fresh, sustainably sourced seafood.

When buying swordfish, it’s important to look for signs of freshness, such as bright, clear eyes, firm flesh, and a mild sea smell. If possible, ask about the source of the swordfish and choose sustainably harvested options whenever available. Additionally, be mindful of any local advisories or recommendations regarding seafood consumption and sustainability in your area.

How To Store Swordfish

To maintain the quality and safety of swordfish, it’s important to store it properly. Here are some guidelines for storing swordfish:

1. Refrigeration: If you plan to consume the swordfish within a day or two, store it in the refrigerator. Place the swordfish in a shallow dish or on a plate, and cover it loosely with plastic wrap or aluminum foil. Make sure the fish is stored at a temperature of 40°F (4°C) or below.
2. Use Ice Packs: If you’re transporting swordfish from the store or fish market, keep it chilled with ice packs or in a cooler to prevent it from warming up during transit.
3. Raw vs. Cooked: If you have cooked swordfish leftovers, allow them to cool to room temperature before transferring them to an airtight container. Store cooked swordfish in the refrigerator and consume it within 3-4 days.
4. Freezing: If you don’t plan to use the swordfish within a few days, you can freeze it for longer-term storage. Wrap the swordfish tightly in plastic wrap or aluminum foil, or place it in a freezer bag, removing as much air as possible before sealing. Label the package with the date and store it in the coldest part of the freezer.
5. Thawing: When you’re ready to use frozen swordfish, thaw it safely in the refrigerator overnight. For quicker thawing, you can submerge the sealed package in cold water, changing the water every 30 minutes until the fish is thawed. Avoid thawing swordfish at room temperature, as this can promote bacterial growth.
6. Safety Precautions: Always follow food safety guidelines when handling and storing swordfish. Discard any swordfish that has an off smell, slimy texture, or signs of spoilage, such as discoloration or mold.

By following these storage guidelines, you can keep swordfish fresh and safe to eat for longer periods, whether you’re storing it in the refrigerator or freezer.

Frequently Asked Questions (FAQs)