The Nutritional Benefits of Swordfish For A Better Health

Updated on November 8th, 2019
Benefits of Swordfish

Swordfish is one of the healthiest ocean fishes to consume. If you are wondering if Swordfish is good for you? Yes, it is. It has numerous health benefits for people following a low carbohydrate and high protein diet.

Here are some Swordfish nutrition facts and Benefits of Swordfish.

Swordfish is an invaluable source of protein. It contains adequate amounts of all the essential amino acids which help support an active metabolism. The body utilizes protein to produce enzymes and transport oxygen.

With protein levels of 46%, it helps to maintain healthy hair and skin. It also helps in improving muscle mass and increasing bone density.

Is Swordfish healthy?

Swordfish has high magnesium levels, which help reduce sleep disorders and acts as a muscle relaxant. It also contains Vitamin B complex, such as vitamin B3, B6, B9, and B12. Vitamin B12 assists in blood formation and DNA synthesis. It also helps in energy production and production of myelin, a coating around the brain cells.

Did You Know!

  • Did you know special organs next to the eyes of the Swordfish improves their visual ability by keeping their eyes and brain warm in cold water?
  • Did you know that Swordfish can kill sharks and is one of the fastest fish in the ocean?

Is Swordfish good for you?

Benefits of Swordfish are also attributed to its niacin content, which increases the levels of good cholesterol and decreases the risk of cardiovascular diseases. Niacin is a derivative of vitamin B. Selenium in the Swordfish helps improve bone health and strengthens teeth, hair, and nails (1). It is a potent antioxidant that helps with the proper functioning of the thyroid gland.  This essential nutrient eradicates free radicals.

Phosphorus and zinc in Swordfish also make considerable contributions to helping build strong bones and a healthy bone matrix.

Rich in natural oils, Swordfish is loaded with omega-3 fatty acids that help reduce inflammation and lower high blood pressure. It also reduces the chances of stroke and atherosclerosis.

Nutritional Benefits of Swordfish

Benefits of Swordfish for nutrition includes the right amount of omega-3 fatty acids like icosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). It has 648 mg of DHA and 104 mg of EPA in 100 g of it. A serving of 106 grams of Swordfish can provide 93% of the RDI of selenium, 27 grams of protein, 7.2 grams of fat, 712 mg of potassium. Swordfish calories in 100 g of steak are148.6.

[Read: Health Benefits of Tuna Fish]

Swordfish Recipes

1. Fight Cancer With Citrus Swordfish

You need

  • Two Swordfish steaks, about 3/4 to 1 inch thick (about 6 ounces each) (2)
  • Two tablespoons total of lemon, orange and lime zest, grated
  • One tablespoon fresh parsley, chopped
  • One tablespoon fresh thyme, chopped
  • One teaspoon of olive oil

To prepare

  • Heat the broiler.
  • Create zest by grating the colorful peel of whole fruit, be careful not to include the bitter white skin.
  • Mix the zest with the herbs and oil.
  • Pat the zest mixture on both sides of steaks and place it in a flat pan.
  • Broil fish for approximately 3 to 4 minutes.
  • Turn it once and broil for 3 to 4 minutes or until done.
  • Pour the pan juices over Swordfish and serve it right away, after garnishing with slices of orange, lemon, and lime.

2. Pan-roasted Swordfish Steaks For Better Heart Health

Pan-roasted Swordfish Steaks

You need

  • 1/4 cup butter
  • Two teaspoons chopped fresh parsley
  • One garlic clove, minced
  • 1/2 teaspoon ground mixed peppercorns, plus more for sprinkling
  • 1/2 teaspoon grated lemon peel
  • One tablespoon olive oil
  • Four 1-inch-thick Swordfish fillets

To prepare

  • Preheat oven to 400°F. Mix parsley, garlic, ½ teaspoon of ground mixed peppercorns, and lemon peel in a small bowl with ¼ cup butter. Season with salt.
  • Heat the oil in a large ovenproof skillet over medium-high heat. Sprinkle Swordfish with the salt and ground mixed peppercorns. Add Swordfish to the skillet.
  • Cook it until it turns brown, about 3 minutes.
  • Turn the Swordfish over and transfer it to the oven.
  • Roast it until cooked, about 10 minutes longer.
  • Transfer Swordfish to plates.
  • Add some seasoned butter to the same skillet.
  • Cook it over medium heat, scraping up brown bits, until melted.
  • Pour butter sauce over the Swordfish and serve.

[Read: Benefits of Orange Roughy]

3. Ginger Garlic Pan-roasted Swordfish For Atherosclerosis

  • 12 ounces fresh Swordfish fillets
  • Two tablespoons butter room temperature
  • Two teaspoons chopped fresh parsley
  • One clove garlic
  • 1/2 teaspoon ginger grated
  • 1/8 teaspoon crushed red pepper
  • 1/2 teaspoon lemon peel grated
  • One tablespoon olive oil

To prepare

  • Preheat oven to 400°F.
  • In a small bowl, blend the butter, parsley, garlic, ginger, red pepper, and lemon peel.
  • Season the Swordfish to taste with sea salt.
  • In an ovenproof skillet, heat the oil over medium heat.
  • Place the Swordfish in a skillet and cook until it turns brown, for 2- 3 minutes.
  • Turn it over and transfer the pan to the oven.
  • Roast until cooked, about 8-10 minutes.
  • Add seasoned butter mixture to the skillet. Allow it to cook slightly over medium heat until melted.
  • Transfer the Swordfish to a dish.
  • Pour butter sauce over the Swordfish and serve with your favorite side dishes.

[Read: Mackerel Fish in Your Diet]

Swordfish is a very healthy food item but it has high mercury content  (3). There is no dispute that extremely high exposure to mercury can kill people. The high concentration of this chemical can cause problems in childbirth, the circulatory system, and the nervous system causing developmental problems, even with low exposure, particularly in kids. Thus, strict to a proportionate dietary plan with Swordfish.


1. How Often Should Pregnant Women Eat Swordfish?

FDA warns pregnant women against eating Swordfish. If they still eat it, they suggest not more than once a month.

2. Can Pregnant Women Get Affected by Mercury Poisoning with Swordfish?

Yes, high mercury levels in Swordfish can harm the development of the fetus. For nursing and expectant mothers, it is recommended not to include Swordfish in their diet.

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