Fish

Steak

Steak of Swordfish is a cross-cut through the body, often bone-in, thick enough for the grill. Dense flesh holds together better than soft thin fillets. Brown the exterior as the centre just turns opaque. Keep swordfish steak 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

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Centre Cut

Cross Cut

Tail Cut

Characteristics

Preparations

BroiledGrilledPan FriedResting

Traits

CentrepieceHigh HeatJuicyQuick CookSeared CrustThick Portion

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 135

Amount per 100 g

Total Fat 4.69 g
Saturated Fat 0.98 g
Trans Fat 0 g
Monounsaturated Fat 2.03 g
Polyunsaturated Fat 2.11 g
Cholesterol 51.8 mg
Sodium 77.9 mg
Salt 0.21 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 22 g
Water 68.2 g

Detailed nutrients

Energy 135 kcal
Water 68.2 g
Protein 22 g
Fat 4.69 g
- Saturated Fat 0.98 g
- Monounsaturated Fat 2.03 g
- Polyunsaturated Fat 2.11 g
  - Omega-3 0.84 g
Vitamins 38.5 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.09 mg
- Vitamin B2 — Riboflavin 0.14 mg
- Vitamin B3 — Niacin 3.67 mg
- Vitamin B5 — Pantothenic Acid 0.64 mg
- Vitamin B6 0.36 mg
- Vitamin B7 — Biotin 2.7 µg
- Vitamin B9 — Folate 10.5 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.3 µg
- Vitamin E 0.52 mg
- Vitamin K 0.4 µg
Minerals 471 mg
- Major Minerals 470 mg
  - Calcium 56 mg
  - Sodium 77.9 mg
  - Potassium 336 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.21 g
Cholesterol 51.8 mg

Vitamins

vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.09 · vitamin-b2-riboflavin: 0.14 · vitamin-b3-niacin: 3.67 · vitamin-b5-pantothenic-acid: 0.64 · vitamin-b6: 0.36 · vitamin-b7-biotin: 2.7 · vitamin-b9-folate: 10.5 · vitamin-d: 1.3 · vitamin-e: 0.52 · vitamin-k: 0.4 ·

Minerals

Sodium: 77.88 · Potassium: 336 · Calcium: 56 · Iron: 1.5 ·

Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.

History

1800

Coastal cooks portioned swordfish into steak pieces for even cooking and trade.

1950

Filleting lines and frozen packs made steak of swordfish available inland.

2000

Restaurants standardised specialty steak portions of swordfish for plate timing.