Located in Seattle’s Famous Pike Place Market

Fresh SwordFish Steaks

Fresh SwordFish Steaks

Fresh SwordFish Steaks

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

Regular price
Sale price

Minimum order: 5/pound(s)



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.


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.

Nutritional Facts


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.

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



Nutrient Unit 1 Value per 100g 1.0 piece (4-1/2 x 2-1/8 x 7/8 ) 136.0g 3.0 oz 85.0g
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
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
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
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
Caffeine mg 0 0 0

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