Caper
Anchovy
Swordfish
Swordfish is a lean, meaty fish that’s perfect for grilling or searing. It’s packed with protein and beneficial nutrients, making it a great choice for a healthy, satisfying meal.
240
1 medium steak
(200 grams)
CAL
A
Nutri-Score
High in protein, rich in omega-3 fatty acids, and an excellent source of vitamin D and selenium.
Value per 100 grams & per cup (150g):
120 kcal | 180 kcal
Protein
20.5 grams | 31 grams
Fats
4.5 grams | 7 grams
Carbohydrates
None
Fiber
None
Vitamins & Nutrients
- Vitamin D: Supports bone health and immune function.
- Omega-3 fatty acids: Promote heart health and reduce inflammation.
- Selenium: A powerful antioxidant that helps protect cells from damage.
- Vitamin B12: Essential for nerve function and the production of red blood cells.
Satiety and Feelings
Swordfish is a protein-packed, hearty fish that can help satisfy your hunger and keep you full for longer. Its high omega-3 content supports heart health while providing a rich, meaty texture.
What does 100 g look like?
A small portion, about the size of a deck of cards.
What does 2000/2500 calories look like?
About 17 swordfish steaks (3.5 kg)
Daily Value per 100 grams %
Did you know?
Swordfish is named after its long, pointed bill, which resembles a sword and helps it hunt prey.
The swordfish is one of the fastest swimmers in the ocean, reaching speeds of up to 100 km per hour (60 mph).
Swordfish has a firm, steak-like texture that makes it popular for grilling or pan-searing.
This fish is found in tropical and temperate oceans worldwide, including the Atlantic, Pacific, and Indian Oceans.
Drawback
- Swordfish can contain high levels of mercury, which may pose health risks if consumed in large quantities, particularly for pregnant women and young children.
- Swordfish is a high-calorie fish, so it’s best to balance it with lighter sides if you’re watching your calorie intake.
- Environmental concerns: Swordfish is often caught using longline fishing, which can harm marine life like sea turtles, sharks, and birds as bycatch.
Always check for the MSC label.
