Fish
Head
Head of Swordfish holds cheeks, collar meat, and gelatinous bones for soups, curries, and roasting. Clean gills thoroughly. Coastal kitchens treat it as sweet picking meat, not waste. Keep swordfish head iced until cooking; pat dry for browning, and stop when just opaque. Grilling steaks and searing loins suit the cut. Season with salt, acid, and fat that frame meaty firm texture.
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Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 4.74 g
- Saturated Fat 0.99 g
- Trans Fat 0 g
- Monounsaturated Fat 2.07 g
- Polyunsaturated Fat 1.99 g
- Cholesterol 54.4 mg
- Sodium 78.4 mg
- Salt 0.2 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 17 g
- Water 73.8 g
- Energy 107 kcal
- Water 73.8 g
- Protein 17 g
- Fat 4.74 g
- Saturated Fat 0.99 g
- Monounsaturated Fat 2.07 g
- Polyunsaturated Fat 1.99 g
- Omega-3 0.8 g
- Vitamins 40.1 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.1 mg
- Vitamin B2 — Riboflavin 0.15 mg
- Vitamin B3 — Niacin 3.93 mg
- Vitamin B5 — Pantothenic Acid 0.68 mg
- Vitamin B6 0.38 mg
- Vitamin B7 — Biotin 2.9 µg
- Vitamin B9 — Folate 11.3 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.4 µg
- Vitamin E 0.55 mg
- Vitamin K 0.5 µg
- Minerals 328 mg
- Major Minerals 326 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.2 g
- Cholesterol 54.4 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.1 · vitamin-b2-riboflavin: 0.15 · vitamin-b3-niacin: 3.93 · vitamin-b5-pantothenic-acid: 0.68 · vitamin-b6: 0.38 · vitamin-b7-biotin: 2.9 · vitamin-b9-folate: 11.3 · vitamin-d: 1.4 · vitamin-e: 0.55 · vitamin-k: 0.5 ·
Minerals
Heads mix lean meat, collagen, and small fat deposits—great for stock more than pure macros.
History
Coastal cooks portioned swordfish into head pieces for even cooking and trade.
Filleting lines and frozen packs made head of swordfish available inland.
Restaurants standardised specialty head portions of swordfish for plate timing.