How good is swordfish for you?
The American Heart Association recommends we eat at least two servings of fish per week, and swordfish may be one your best options.
Swordfish provides an excellent source of selenium, a micronutrient that offers important cancer-fighting and heart health benefits. It is protein-rich and loaded with niacin, vitamin B12, zinc and Omega-3. Best of all, it’s low in fat and calories.
Swordfish is also a guilt-free choice. The species was once overfished but is now considered a sustainability success story with healthy populations in both the North Pacific and North Atlantic.
This simple recipe tops swordfish with citrus zest for a tangy, summery taste.
- 2 swordfish steaks, about 3/4 to 1 inch thick (about 6 ounces each)
- 2 tablespoons total of lemon, orange and lime zest, grated
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon fresh thyme, chopped
- 1 teaspoon olive oil
Create zest by finely grating the colorful peel of whole fruit, being careful not to include bitter white skin.
Mix zest with herbs and oil. Pat zest mixture on both sides of steaks and place in flat pan.
Broil fish approximately 3 to 4 minutes. Turn once and broil 3 to 4 minutes or until done.
Pour pan juices over swordfish and serve right away, garnished with slices of orange, lemon and lime.
- 232 calories
- 9 g fat
- 154 mg sodium
- 34 g protein
- 3 g carbohydrates
- 1 g fiber