Swordfish, frozen, wild caught
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Wild-caught swordfish is a firm, meaty fish with a steak-like texture and a mild, sweet flavor that becomes buttery when cooked. Its dense, white flesh holds up exceptionally well to grilling and searing, making it a favorite for those who enjoy a substantial seafood experience. Nutritionally, it is a powerhouse of lean protein with minimal carbohydrates and a moderate amount of healthy fats.
💚 Why it's loved
People love swordfish for its satisfying, steak-like texture that doesn't flake apart, making it a popular choice for grilling and a hearty alternative to red meat. Its mild, slightly sweet flavor is versatile, pairing beautifully with bold marinades, citrus, and herbs.
⚠️ Watch-outs & how to enjoy it better
As a large predatory fish, swordfish can contain higher levels of mercury, so pregnant women, nursing mothers, and young children should limit consumption. To mitigate this, choose smaller portions, source from reputable suppliers, and balance your diet with lower-mercury fish like salmon or sardines throughout the week.
Key benefits
- Excellent source of high-quality, complete protein
- Naturally low in carbohydrates and sugars
- Contains omega-3 fatty acids for heart and brain health
- Good source of selenium, an important antioxidant mineral
- Provides niacin (vitamin B3) for energy metabolism
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, swordfish have no teeth as adults; they rely on their speed and the sharp, bill-like snout to slash through schools of fish.
Full nutrition (scales with serving)
| Water | 70.9 g |
| Energy (Atwater General Factors) | 152 kcal |
| Nitrogen | 3.1 g |
| Protein | 19.2 g |
| Total lipid (fat) | 8.1 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 0.45 g |
| Calcium, Ca | 3.6 mg |
| Iron, Fe | 0.10 mg |
| Magnesium, Mg | 26.7 mg |
| Phosphorus, P | 235 mg |
| Potassium, K | 414 mg |
| Sodium, Na | 56.9 mg |
| Zinc, Zn | 0.54 mg |
| Copper, Cu | 0.02 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 60.7 ug |
| Vitamin B-12 | 0.87 ug |
FAQ
How do I prevent swordfish from drying out?
Swordfish is lean and can overcook quickly. Use high-heat methods like grilling or searing for a short time, and consider a marinade or a light baste of oil or butter. Cook just until the flesh is opaque throughout but still moist.
Is frozen wild-caught swordfish as good as fresh?
Yes, high-quality flash-frozen wild swordfish is often frozen shortly after catch, locking in freshness and texture. Thaw it slowly in the refrigerator before cooking for the best results.
What does swordfish taste like?
It has a mild, slightly sweet and nutty flavor, often compared to scallops or other firm white fish. The taste is less 'fishy' than many other species, which makes it appealing to a wide range of palates.