Swordfish Fillet — Nutrients, Health Benefits, and Shopping Tips

Written by Listonic Team

Last update on September 4, 2024

Swordfish is rich in omega-3 fatty acids but should be consumed in moderation due to mercury content. Learn how to select high-quality swordfish fillets, understand the health implications of mercury, and find tips on storing them to preserve freshness.

Swordfish fillet nutrients

Check the detailed nutritional values of swordfish fillet, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 172 kcal

Nutrients per: 100 g	Value	% Daily Value*
Carbs	0 g	-
Fiber	0 g	-
Sugars	0 g	-
Glycemic Index	0	-
Protein	24 g	48%
Sodium	125 mg	5.43%
Total Fat	8	10.26%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes swordfish fillet stand out:

24 g

💪 High Protein Content

Swordfish fillet facts & tips

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Swordfish, a large, predatory fish, is prized in cooking for its firm texture, resembling that of steak.

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Store fresh swordfish fillets in the refrigerator and use within one to two days. For longer storage, freeze them in an airtight container or freezer bag for up to three months.

Health benefits

Discover how swordfish fillet, rich in protein and omega-3 fatty acids, can be a nutritious choice that supports muscle health and overall vitality.

Rich in protein, essential for muscle growth, repair, and overall body function.
High in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
Contains essential vitamins and minerals such as Vitamin D, B12, selenium, and potassium, which support overall health and well-being.
Supports bone health due to its high Vitamin D content, which is essential for calcium absorption and bone density.
Low in calories and fat, making it a healthy option for weight management and heart health.

Health risks

Recognize the potential risks and concerns related to swordfish fillet.

High mercury content which can pose significant health risks if consumed in large quantities, particularly for pregnant women, young children, and individuals with compromised immune systems.
High cholesterol content which may be a concern for individuals managing their cholesterol levels when consumed frequently.
Risk of contamination with parasites or harmful bacteria if the fish is not properly cooked or sourced from a reputable supplier.
Environmental concerns related to overfishing and the impact on marine ecosystems, as swordfish populations are vulnerable to overfishing.

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How to choose swordfish fillet

Swordfish fillets should be thick and have a clean-cut appearance with a bright, almost pearly color. The flesh should be firm and spring back when pressed. The surface should be moist but not slimy, indicative of freshness.

Avoid swordfish fillets that have a fishy smell or dark spots, as these are signs the fish is not fresh. Fillets that appear dry or have a fibrous texture should also be avoided, as they won't cook up as nicely.

How to store swordfish fillet

Swordfish fillet should be stored in the refrigerator, wrapped tightly in plastic wrap or placed in an airtight container. Refrigeration maintains its freshness for up to two days. For longer storage, consider freezing the fillet.

Exposure to air can cause the fillet to spoil quickly. Avoid leaving it uncovered or storing it near ready-to-eat foods. Always thaw frozen swordfish in the refrigerator and use clean utensils and surfaces to prevent contamination.

✅ Extra Tip

For best results, freeze swordfish fillet on the day of purchase if not cooking immediately.

How long does it last?

Swordfish fillet can last for 1-2 days in the refrigerator. For longer storage, swordfish fillets can be frozen for up to 6-8 months.

What to do with leftovers?

Leftover swordfish fillet can be used in a variety of savory dishes. Flake it and add to salads, sandwiches, or wraps for a flavorful protein, or mix it into a pasta dish with a creamy or tomato-based sauce. Swordfish is also great when used in fish tacos with fresh salsa, avocado, and a squeeze of lime.

Use swordfish in a quiche or frittata with eggs, cheese, and herbs, or mix it into a rice bowl with vegetables and a tangy dressing. If you have a lot of swordfish, consider making a batch of fish cakes by mixing the flaked fish with breadcrumbs, eggs, and seasonings, then frying until golden. Swordfish can also be added to a seafood chowder with potatoes and corn, or used as a topping for pizzas or flatbreads. For a quick snack, serve swordfish with crackers and cream cheese, or mix it into a salad with greens and a citrus vinaigrette.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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How swordfish fillet supports specific health conditions

Swordfish fillets are a lean source of protein, promoting muscle health and tissue repair. They are also rich in omega-3 fatty acids, supporting heart health by lowering cholesterol levels and reducing inflammation. Swordfish provides important vitamins like vitamin D and B12, promoting bone health and brain function.

However, due to its potential mercury content, swordfish should be consumed in moderation.