Fish
Heart
Heart of Swordfish is firm muscle for thin grilling or gentle braising. Mild iron note when fresh. A nose-to-tail piece. As a heart section of offal, portion for even cooking and clear labelling. Keep swordfish heart 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.
Track this ingredient
Characteristics
Preparations
Traits
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 2.82 g
- Saturated Fat 0.57 g
- Trans Fat 0 g
- Monounsaturated Fat 1.17 g
- Polyunsaturated Fat 1.08 g
- Cholesterol 106 mg
- Sodium 83.5 mg
- Salt 0.19 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 21.1 g
- Water 71.9 g
- Energy 110 kcal
- Water 71.9 g
- Protein 21.1 g
- Fat 2.82 g
- Saturated Fat 0.57 g
- Monounsaturated Fat 1.17 g
- Polyunsaturated Fat 1.08 g
- Omega-3 0.43 g
- Vitamins 43.9 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.12 mg
- Vitamin B2 — Riboflavin 0.17 mg
- Vitamin B3 — Niacin 4.6 mg
- Vitamin B6 0.45 mg
- Vitamin B7 — Biotin 3.4 µg
- Vitamin B9 — Folate 13.3 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.7 µg
- Vitamin E 0.66 mg
- Vitamin K 0.5 µg
- Minerals 485 mg
- Major Minerals 484 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.19 g
- Cholesterol 106 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.12 · vitamin-b2-riboflavin: 0.17 · vitamin-b3-niacin: 4.6 · vitamin-b5-pantothenic-acid: 0.8 · vitamin-b6: 0.45 · vitamin-b7-biotin: 3.4 · vitamin-b9-folate: 13.3 · vitamin-d: 1.7 · vitamin-e: 0.66 · vitamin-k: 0.5 ·
Minerals
Heart is a dense working muscle—high protein, moderate fat, more iron than white meat.
History
Coastal cooks portioned swordfish into heart pieces for even cooking and trade.
Filleting lines and frozen packs made heart of swordfish available inland.
Restaurants standardised specialty heart portions of swordfish for plate timing.