Swordfish (Xiphias gladius) are very large, migratory fish named for their long flat bill. Swordfish have round bodies and have no teeth or scales when mature. Males are smaller than females which can reach an outrageous 1,190 pounds and 14 feet. Found throughout the world’s oceans in tropical waters, they have a tendency of congregating where ocean currents come together and near temperature fronts. They are found in great abundance on the west coast of the US and Mexico.

Further Description:

Swordfish have bluish-grey skin on the back and a whitish hue on their belly. They are streamlined and have a stiff tail fin with a large keel-like back fin. Their most identifiable feature is of course their sword which is quite large and can be one third the length of the entire fish. As I said about they can grow over 1000 pounds, however most commercial sword fish are 50 – 300 pounds.

Health and Omega-3

Swordfish is rich in essential omega-3 oils. These fatty acids have been proven to help prevent heart disease, high blood pressure, heart attacks, clogged arteries, rheumatoid arthritis and several other common ailments. Doctors now recommend 3 servings of fish rich in fatty acids per week to take full advantage of the health benefits associated with omega-a.

When buying Swordfish

Swordfish have dark and white firm meat which is lean and meaty. The white meat should be cream-white and the dark meat should be cherry red in color, if it is brown or otherwise discolored that means it has spoiled or low quality and should not be consumed.

You can buy swordfish in the following forms:

Fresh:

Most fresh swordfish is sold without head or tail and is also available precut in loins, steaks and chunks.

Frozen:

Most frozen swordfish is sold as boneless fillets which are graded as sashimi and non-sashimi quality, 10/20 lbs, 20/40 lbs on up to 100+ lbs. Also common are vacuum packed 4-10 ounce boneless steaks with skin intact.

Quality:

There is only 1 species of swordfish, however the quality varies depending on where it was harvested and how long it has been dead. The highest quality swordfish meat is sashimi grade, which means it was caught long line and processed frozen at -60 degree C on sashimi boats. Swordfish of lesser quality is marker non-sashimi. The highest quality meat should be cream-white and the bloodline cherry red.  Lower quality meat is usually tan colored. Swordfish contains mercury, so it is regulated by the FDA to have a maximum of 1 part mercury per million in swordfish meat.

Storing

Whether you buy your swordfish at a local store or over the internet it should be wrapped in plastic wrap to prevent drying and refrigerated as soon as you get it home. It will keep in the refrigerator for up to 2 days. You can also freeze it sealed in plastic wrap and inside a freezer bag to prevent freezer burn.

Cooking:

Swordfish can be cooked in a wide variety of ways including, baking, sautéing, broiling, grilling and frying. Most recipes call for cooking on high heat for ten minutes per inch of thickness. To see if it’s done, insert a fork at its thickest point. It should be almost opaque in color, very moist and flake easily when you insert the fork. If its translucent and raw that means its undercooked, but be careful not to overcook it, as it will dry out and become very tough. The internal temperature of the thickest part of the fillet should be 145 degrees F if you happen to have a meat thermometer.

Taste:

Swordfish meat is firm and has a very unique rich flavor that I have found is best served with a pinch of paprika and lemon.

Nutritional Facts: 100g (3.5 oz ) Portion:

Calories: 121 g

Fat Calories: 36 g

Total Fat: 4 g

Saturated Fat: 1.1 g

Cholesterol: 39 mg

Sodium: 90 mg

Potassium: 288 mg

Protein: 19.8 g

Iron: .8 mg