What to Know When You Buy Swordfish Steaks (And a Bonus Recipe)

Fresh swordfish is one of the better choices for lean protein. Low in calories and fat, swordfish steaks provide about 22 g of protein and clock in at just about 150 calories for a 4 oz. serving, grilled with no sauce. When you buy swordfish steaks, you’re buying one of the highest quality sources of lean protein and healthy omega 3 fatty acids that you can get. And while you can buy frozen swordfish in your grocer’s freezer, you won’t understand just how incredibly delicious and satisfying fresh swordfish can be unless you live near a seafood market that offers swordfish for sale. If you live nowhere near the ocean, though, don’t despair. You can still buy swordfish steaks from a seafood market online and enjoy the tasty, healthy treat in its fullest flush of flavor.

Fresh Swordfish Steaks: Nutrition Information

Grilled swordfish steaks are a good source of protein – 4 ounces provides as much as 30% of your recommended daily intake of protein – and vitamin A. Swordfish is low in fat and a good source of calcium, vitamin C and iron. It is also relatively high in sodium and cholesterol, something to keep in mind if your diet restricts those.

How to Tell If Swordfish Steaks Are Fresh

When you buy swordfish steaks in the store, you can look for certain telltale signs that the fish is fresh. When you buy swordfish steaks online, on the other hand, you have to depend on the seafood market to deal fairly and honestly with you. Always buy fresh seafood from markets that ship fresh fish in insulated coolers, packed with ice or insulated gel packs to keep the temperature in the right range to preserve freshness. When your swordfish arrives, examine the meat carefully. It may be anywhere from white/ivory in color to pink/orange, depending on the variety of the meat. The raw swordfish steaks should show a clear whorl pattern, and the meat should be firm with no dull or discolored skin. If you’re planning to grill them, buy swordfish steaks that are at least 1 ¼ inches thick.

The Best Ways to Cook Fresh Swordfish

Swordfish is best cooked and served simply. You can bake, broil, grill, smoke or sauté it, as long as you don’t overcook it. One of our favorite ways to enjoy swordfish is grilled with lime, sage and rosemary. Simply combine lime zest, garlic, sage, rosemary, lime juice, olive oil, salt and pepper in a bowl. Lay the swordfish steaks in a 13 x 9 x 2 ½ inch baking pan and pour the marinade over them. Let them marinate for about 15 to 20 minutes. Grill the swordfish steaks over hot coals for about 4 minutes on each side. Serve with rice pilaf and a tomato and cucumber salad.

When you buy swordfish steaks online, especially fresh swordfish, always arrange to have them shipped for delivery on the day you intend to cook them. If you can’t cook them the same day, wrap each steak separately and freeze immediately.