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Cooking
Broadbill
Swordfish:
Swordfish - High fat, Low
moisture, medium to firm texture.
Swordfish is often described as
the most meat-like of all fishes. The steaks have
very high oil content, with a dense, meaty texture and a
slightly sweet taste. The flavour is not overpowering,
allowing for stronger flavours to be used in its
preparation. An interesting way to prepare swordfish is to
poach steaks in a strong fish stock, infused with olives.
Dress with dried red capsicum, dried tomatoes, olives and
oven-roasted garlic, and serve on a bed of angel hair pasta
with a mash of salsify. Swordfish is also suited to
grilling, frying and baking.
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Nutritional
Information
For every 100 grams raw product
for Swordfish fillet. |
| Kilojoules |
512 (122
Calories) |
| Cholesterol |
180 mg |
| Sodium |
102 mg |
| Total fat
(oil) |
7.7 g |
| Saturated
fat |
33% of total
fat |
|
Monounsaturated fat |
37% of total
fat |
|
Polyunsaturated fat |
30% of total
fat |
| Omega-3, EPA |
371 mg |
| Omega-3, DHA |
541 mg |
| Omega-6, AA |
423 mg |
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SWORDFISH RECIPES
Recipes using Swordfish - from How To Cook Fish
Grilled Swordfish with Tomatoes - Swordfish steaks,
tomatoes, lemon, artichoke hearts, lemon, corn kernels,
green onion, coriander.
Swordfish Skewers - Fresh swordfish, olive oil,
lemon juice, oregano, onions, bay leaves.
Baked Swordfish Steaks - Swordfish steaks, tomatoes,
mushrooms, sliced onions, green bell pepper, lemon juice,
olive oil, salt, pepper, and dill.
Fish Curry with Green Mango - Swordfish steaks,
green mango, coconut, onion, curry leaves, coriander,
cayenne, chili, turmeric.
Microwave Cooking Times for Fish
- Fish fillets – 5 minutes per 500g on medium-high, +50
seconds more for thicker fillets, or until flesh flakes
- Whole fish - Large – 6 minutes/750g on medium
- Whole fish – Small – 3-4 minutes on medium
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Swordfish
Fillet |
Lighting
Swordfish Fillets |
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