Calories In Pan-Seared Swordfish Steaks

There are approximately 206 calories in 6 ounces of swordfish, or 301 calories if the swordfish is cooked and boneless. The nutritional breakdown of swordfish consists of fat, carbs, and protein. It is also a source of selenium, vitamin D, potassium, and magnesium. Swordfish is a large predatory fish with a sword-like bill, known for its sweet flavour and firm texture.

Swordfish is a good source of vitamin D and selenium

There are 206 calories in 6 ounces of swordfish, or 301 calories if the swordfish is cooked and boneless. Swordfish is a good source of vitamin D and selenium, both of which are essential for human health.

Vitamin D is a key vitamin for bone health, and it has also been proven beneficial for immunity, heart health, and asthma. It plays an important role in calcium absorption and stimulates calcium absorption in the gut. It is also important for the optimal functioning of the immune system.

Selenium is an essential trace mineral that is important for human health due to its role in thyroid and bone metabolism, immunity, heart health, and male fertility. Selenium is also a powerful antioxidant that fights the cancerous effects of excess free radicals in the body. It may have a protective effect against liver, prostate, breast, and lung cancers.

Swordfish is also a good source of omega-3 fatty acids, which are essential for human health. These include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are known to protect against heart and inflammatory diseases and help improve brain health.

While swordfish offers these nutritional benefits, it is also high in mercury, which can have toxic effects on the brain. Therefore, it is recommended that swordfish be consumed in moderation, with the FDA and NHS advising against its consumption during pregnancy.

There are 206 calories in 6 oz of swordfish

A 6-ounce serving of swordfish contains 206 calories, with a calorie breakdown of 31% fat, 0% carbs, and 69% protein. This is a good option for those watching their calorie intake, as it is a filling and nutritious option with a relatively low-calorie count.

Swordfish is particularly rich in selenium, providing 106% of the Daily Value (DV) in a 3-ounce serving. It is also a great source of vitamin D, with 71% of the DV, as well as potassium and magnesium. These essential nutrients offer multiple health benefits, including improved thyroid and bone metabolism, enhanced immunity, and better heart health.

However, it is important to note that swordfish has a high mercury content due to its position as a large predator in the ocean food chain. As a neurotoxin, mercury can have detrimental effects on the brain, especially for babies' developing brains. Therefore, it is recommended that pregnant and breastfeeding individuals avoid consuming swordfish.

In conclusion, 6 oz of swordfish provides 206 calories and a good amount of essential nutrients, but it is important to be mindful of the potential risks associated with the high mercury content in swordfish.

Swordfish is a large predatory fish

There are 206 calories in 6 ounces of swordfish, or 301 calories if it is cooked and boneless. Swordfish is indeed a large predatory fish. It is also known as the broadbill and is characterised by a long, flat, pointed bill. It is the sole member of the Xiphiidae family.

Swordfish are large, highly migratory, and elongated round-bodied fish. They are found in the tropical and temperate parts of the Atlantic, Pacific, and Indian Oceans, typically from the surface to a depth of 550m (1,800ft), but have been found as deep as 2,234m (7,329ft). They are among the fastest fish in the ocean, with a top speed of 60 miles per hour, though some research suggests a more likely maximum speed of 36km/h (22mph). Swordfish are not schooling fish and are usually found alone or in very loose aggregations.

Swordfish are ectothermic animals with a specialised type of tissue behind their eyes that acts as a space heater, heating their eyes and brains. This improves their vision and makes them more effective predators. They are apex predators and eat a wide range of fish, including mackerel, rockfish, herring, and lanternfish, as well as squid and crustaceans. They typically feed at night near the surface, where smaller fish are most abundant. They may eat smaller fish whole, but they attack larger fish by slashing at them with their sword-like bill.

Swordfish are distinct for their lack of teeth, though they are born with teeth and scales, which they lose by adulthood. They have a large crescent-shaped tail fin, a tall front dorsal fin, a smaller second dorsal fin, and pectoral fins. They have large eyes and a silvery grey-blue to brown body, with a cream-coloured belly.

It has a distinctive nutritional profile

Swordfish has a distinctive nutritional profile, offering an impressive range of health-promoting nutrients. It is a rich source of omega-3 fatty acids, with a typical serving providing around 1.3 grams. The omega-3 fats found in swordfish are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are known to protect against heart disease and improve brain health.

Swordfish is also an excellent source of vitamin D, a nutrient that is typically obtained through exposure to sunlight. Vitamin D is crucial for bone health and immune system function. A serving of swordfish provides 949 international units of vitamin D, exceeding the recommended daily intake.

Additionally, swordfish is a good source of selenium, an essential mineral with various health benefits. Selenium supports immune health and plays a role in bone metabolism, thyroid function, and male fertility. A serving of swordfish contains 98 micrograms of selenium, almost double the daily recommended intake.

Swordfish also provides potassium, another essential mineral that acts as an electrolyte, facilitating nerve and muscle function. A serving provides 711 milligrams of potassium, or 15% of the recommended daily intake.

Furthermore, swordfish is a great source of protein, with a 6-ounce portion delivering 33.4 grams of protein. This amount meets a significant proportion of the daily protein requirements for individuals of various weights.

However, it is important to note that swordfish has a high mercury content, which can have toxic effects on the brain. Therefore, it should not be consumed regularly, and certain vulnerable groups, such as pregnant women and small children, should avoid it altogether.

Swordfish is a fatty fish with high amounts of omega-3 fatty acids

A 6-ounce portion of swordfish contains between 206 and 301 calories, depending on the cooking method. For example, 6 ounces of boneless cooked swordfish contains 301 calories, while 6 ounces of swordfish cooked with dry heat contains 292 calories.

EPA and DHA are essential for maintaining good heart health and may help to lower blood pressure and improve blood vessel function and elasticity. They can also help to lower blood triglycerides and prevent blood clots, thereby reducing the risk of heart disease. In addition, omega-3 fatty acids have anti-inflammatory properties and may help to reduce the risk of certain types of cancer, such as colorectal cancer.

Selenium, another important nutrient found in swordfish, plays a crucial role in immune health. It is also important for thyroid and bone metabolism, heart health, and male fertility. Vitamin D, meanwhile, is key to calcium absorption and bone health, and also offers benefits for the immune system, heart health, and asthma.

However, it is important to note that swordfish is a large predatory fish with a long lifespan, which means it can accumulate high levels of mercury. Mercury is a toxic heavy metal that can have detrimental effects on the brain, especially in babies and children. For this reason, it is recommended that pregnant and breastfeeding people avoid consuming swordfish.

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