About Swordfish
Swordfish is a large predatory fish that belongs to the Xiphiidae family. It is known for its sword-like bill and is commonly found in the Atlantic, Pacific, and Indian Oceans. Swordfish is a popular seafood item that is often grilled, baked, or broiled. Here are some health benefits, diseases that it can help prevent, and tables of macro and micronutrients found in swordfish per serving of 50 grams.
Health Benefits:
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Rich in Omega-3 Fatty Acids: Swordfish is a good source of omega-3 fatty acids that can reduce inflammation, lower blood pressure, and improve heart health.
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High in Protein: Swordfish is a high-protein food that can help build and repair muscle tissues, improve metabolism, and regulate hormones.
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Good Source of Vitamins and Minerals: Swordfish contains essential vitamins and minerals like Vitamin D, Vitamin B12, selenium, and potassium that can help boost immunity, prevent chronic diseases, and support overall health.
Diseases that Swordfish can help prevent:
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Cardiovascular Diseases: Omega-3 fatty acids found in swordfish can reduce the risk of cardiovascular diseases like heart attack and stroke.
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Cancer: Selenium present in swordfish has antioxidant properties that can prevent cellular damage and reduce the risk of cancer.
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Osteoporosis: Vitamin D and calcium present in swordfish can improve bone health and prevent osteoporosis.
Macro and Micronutrient Tables:
Table 1: Macronutrients
Nutrient | Amount |
---|---|
Carbohydrates | 0g |
Protein | 10.7g |
Fat | 3.3g |
Fiber | 0g |
Water | 35.9g |
Table 2: Vitamins
Vitamin | Amount |
---|---|
Vitamin A | 0IU |
Vitamin B1 (Thiamin) | 0mg |
Vitamin B2 (Riboflavin) | 0mg |
Vitamin B3 (Niacin) | 4.9mg |
Vitamin B6 | 0.4mg |
Vitamin B12 | 1.7mcg |
Vitamin C | 0mg |
Vitamin D | 24IU |
Vitamin E | 0.4mg |
Vitamin K | 0mcg |
Folate | 9mcg |
Biotin | 4mcg |
Table 3: Minerals
Mineral | Amount |
---|---|
Calcium | 5mg |
Iron | 0.3mg |
Iodine | 107mcg |
Zinc | 0.5mg |
Magnesium | 24mg |
Phosphorus | 151mg |
Potassium | 264mg |
Sodium | 40mg |
Chloride | 0mg |
Copper | 0.1mg |
Chromium | 0mcg |
Fluoride | 0mcg |
Molybdenum | 0mcg |
Manganese | 0mg |
Selenium | 34.1mcg |
What are the nutritional benefits of swordfish?
Swordfish is a great source of protein, omega-3 fatty acids, and other essential vitamins and minerals.
How do I cook swordfish on the grill?
Brush the swordfish with olive oil, season it with salt and pepper, and grill for 4-5 minutes on each side until it's cooked through.
Is swordfish safe to eat raw?
Swordfish can be eaten raw, but it should be frozen for at least 24 hours to kill any potential parasites.
What are some popular swordfish recipes?
Swordfish can be grilled, baked, fried, or used in sushi and ceviche. Some popular recipes include swordfish steak with herb butter, swordfish kebabs, and swordfish tacos.
What is the difference between swordfish and marlin?
Swordfish and marlin are both billfish, but they have different physical characteristics and inhabit different parts of the ocean.
How do I fillet a swordfish?
Use a sharp knife to make a shallow cut along the backbone, then work the knife down the ribs to separate the fillet from the fish.
Where can I buy fresh swordfish?
You can find fresh swordfish at most seafood markets and grocery stores.
How long does swordfish last in the fridge?
Swordfish can last for up to 2 days in the fridge if stored properly.
What are some tips for cooking swordfish?
Don't overcook the swordfish, as it can become tough and dry. Season it with herbs, spices, or citrus for added flavor.
What is the best wine pairing for swordfish?
A crisp white wine like Sauvignon Blanc or Pinot Grigio pairs well with swordfish.
How do I make a swordfish dip?
Puree-cooked swordfish with cream cheese, lemon juice, and herbs for a delicious dip.
What is the flavor profile of swordfish?
Swordfish has a mild, sweet flavor with a meaty texture.
How do I smoke swordfish?
Soak the swordfish in a brine solution, then smoke it over wood chips for 1-2 hours.
What are some popular swordfish side dishes?
Swordfish pairs well with roasted vegetables, rice pilaf, and grilled corn.
How to prepare a swordfish ceviche?
Dice raw swordfish into small pieces and marinate it in citrus juice, onion, and cilantro for a few hours.
What are some popular swordfish sauces?
Lemon-butter sauce, tomato-caper sauce, and chimichurri are all popular swordfish sauces.
How to catch swordfish?
Swordfish can be caught using rod and reel or by harpooning.
What is the history of swordfish?
Swordfish have been an important source of food for thousands of years and were even mentioned in ancient Roman literature.
How to make swordfish tacos?
Grill or fry swordfish and serve it in a warm tortilla with avocado, salsa, and cilantro.
What are some popular swordfish appetizers?
Swordfish skewers, swordfish croquettes, and swordfish carpaccio are all popular swordfish appetizers.