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Fresh SwordFish Steaks

Fresh Swordfish has a very lean slightly sweet and firm meaty texture.

*Min:1 Pound(s):

$18.99
Per Pound(s)

Min: 1 Pound(s)

Description

Fresh SwordFish Steaks

Fresh Swordfish has a very lean, slightly sweet, and firm, meaty texture. Great for grilling or broiling in your oven.

 

Read more about Swordfish on the Fresh Blog

Wild Caught

Nutritional Benefits

Fish is an excellent source of protein and B vitamins while low in fat and cholesterol, which makes them a good choice for a healthy diet . Oil-rich fish, such as trout, mackerel, herring and sardines, are an excellent source of Omega-3 fatty acids.

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Storage

Refrigerate fresh fish by first scaling, cleaning and gutting it. Place on a tray or in a lidded container and cover them tightly with plastic wrap or aluminum foil and place in the coldest part of the refrigerator. If you do freeze fish, run it under cold water, dripping wet, right to a piece of plastic wrap, then into a zip lock baggy, with all of the air squeezed out of it then lay flat in your freezer, label and date. Whole non-oily fish can be frozen for up to 6 months at -18°C or less. Whole oily fish, and all fish fillets, steaks and cutlets can be frozen for up to 3 months at -18°C or less.

Fresh caught or market fresh fish should be stored at a temperature 40°F or below and cooked fish should be kept at a temperature 140°F or higher. Raw fish can be stored in a refrigerator for 2 to 3 days.

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Great Recipes You Can Use This With

Here are some great recipes that you can use for this:

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Recipes

Recipes

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Nutritional Facts

Nutritional Facts

Nutritional Benefits

Fish is an excellent source of protein and B vitamins while low in fat and cholesterol, which makes them a good choice for a healthy diet . Oil-rich fish, such as trout, mackerel, herring and sardines, are an excellent source of Omega-3 fatty acids.

Good Points
  • No sugar
  • High in niacin
  • High in phosphorus
  • High in selenium
  • High in vitamin B6
  • Low in sodium
  • Very high in vitamin B12
 

Nutritional Information

NutrientUnit1 Value per 100g1.0 piece (4-1/2 x 2-1/8 x 7/8 ) 136.0g 3.0 oz 85.0g
Proximates
Water g 73.38 99.8 62.37
Energy kcal 144 196 122
Protein g 19.66 26.74 16.71
Total lipid (fat) g 6.65 9.04 5.65
Carbohydrate, by difference g 0 0 0
Fiber, total dietary g 0 0 0
Sugars, total g 0 0 0
Minerals
Calcium, Ca mg 5 7 4
Iron, Fe mg 0.38 0.52 0.32
Magnesium, Mg mg 29 39 25
Phosphorus, P mg 255 347 217
Potassium, K mg 418 568 355
Sodium, Na mg 81 110 69
Zinc, Zn mg 0.66 0.9 0.56
Vitamins
Vitamin C, total ascorbic acid mg 0 0 0
Thiamin mg 0.075 0.102 0.064
Riboflavin mg 0.053 0.072 0.045
Niacin mg 7.76 10.554 6.596
Vitamin B-6 mg 0.543 0.738 0.462
Folate, DFE µg 2 3 2
Vitamin B-12 µg 1.7 2.31 1.44
Vitamin A, RAE µg 36 49 31
Vitamin A, IU IU 120 163 102
Vitamin E (alpha-tocopherol) mg 2.02 2.75 1.72
Vitamin D (D2 + D3) µg 13.9 18.9 11.8
Vitamin D IU 558 759 474
Vitamin K (phylloquinone) µg 0.1 0.1 0.1
Lipids
Fatty acids, total saturated g 1.602 2.179 1.362
Fatty acids, total monounsaturated g 2.971 4.041 2.525
Fatty acids, total polyunsaturated g 1.147 1.56 0.975
Fatty acids, total trans g 0.047 0.064 0.04
Cholesterol mg 66 90 56
Other
Caffeine mg 0 0 0

More at USDA National Nutrient Database for Standard Reference

Additional Info

Additional Info

Storage

Refrigerate fresh fish by first scaling, cleaning and gutting it. Place on a tray or in a lidded container and cover them tightly with plastic wrap or aluminum foil and place in the coldest part of the refrigerator. If you do freeze fish, run it under cold water, dripping wet, right to a piece of plastic wrap, then into a zip lock baggy, with all of the air squeezed out of it then lay flat in your freezer, label and date. Whole non-oily fish can be frozen for up to 6 months at -18°C or less. Whole oily fish, and all fish fillets, steaks and cutlets can be frozen for up to 3 months at -18°C or less.

Fresh caught or market fresh fish should be stored at a temperature 40°F or below and cooked fish should be kept at a temperature 140°F or higher. Raw fish can be stored in a refrigerator for 2 to 3 days.

Preparation and Cooking Tips

Fish can be cooked using various cooking methods, such as grilled, baked, broiled, roasted, poached, sautéed and fried.

Grilling: Clean the grill, lightly oil it and preheat before adding the fish. Place the seasoned fish down and don’t move it.

Baking: Preheat oven to 350 degrees F.  Portion and arrange fish steaks or fillets on a well-oiled or buttered baking dish; baste the fish halfway through the cook time.

Broiling: Preheat your broiler. Cut fish into pieces of even thickness, baste (butter, margarine, or oil), sprinkle with corn flake crumbs, and place on a broiling pan. Surface of the fish should 3-4 inches from the broiler. Broil 10-15 minutes until fish flakes easily with a fork—if the fish is opaque, it is half way cooked. It will be a solid color when it is finished.

Pan Frying: Cut fish into serving-sized pieces and season to taste. Dip fish pieces into milk or beaten egg, then roll in flour. Meanwhile, heat oil or butter in a skillet until very hot and then carefully place fish pieces into skillet until golden brown. TIP: don't place too many pieces of fish in the oil as it will reduce the overall temperature too much.

Poaching: Heat seasoned water or fish stock to approximately 180-190 degrees and place the fish in the liquid. Cover the fish entirely and poach until desired doneness—but do not boil the fish.



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Quick cooking Tips

  • Fish can be cooked using various cooking methods, such as grilled, baked, broiled, roasted, poached, sautéed and fried.
Read more