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Is swordfish a firm white fish?


Swordfish is considered a firm, meaty white fish that is popular worldwide. But is it technically a “white fish”? And how does its texture compare to other types of white fish? Let’s take a closer look at the qualities of swordfish to better understand where it fits in the fish taxonomy.

Is Swordfish Classified as a White Fish?

Yes, swordfish is classified as a white fish. White fish are fish that have a mild flavor and light color due to their low fat content. They also tend to have firm, flaky flesh when cooked. Some examples of popular white fish are cod, haddock, halibut, tilapia, and snapper. Swordfish shares many of these same attributes.

While swordfish is not as mild in flavor as some other white fish, it does have a relatively mild taste compared to oily fish like salmon and tuna. And its flesh is white when raw and cooked. So despite having a slightly stronger flavor, it is still considered a white fish by chefs and seafood authorities.

Texture and Firmness of Swordfish

Swordfish holds up to cooking methods like grilling, broiling, and sautéing. Its flesh is firmer and meatier than many other white fish.

Here is how the texture of swordfish compares to other popular types of white fish:

Swordfish vs. Halibut

Halibut has very lean, firm and thick flesh. Swordfish is also quite firm, but not quite as dense as halibut. Halibut has larger, chunky flakes while swordfish holds together better and has a bit more fine flake.

Swordfish vs. Cod

Cod has a delicate, flaky texture that falls apart when cooked. Swordfish has a firmer, steak-like consistency in comparison.

Swordfish vs. Tilapia

Tilapia is a thin, flaky fish. Swordfish is considered a steak fish with substantial thickness and density to its flesh.

Swordfish vs. Mahi Mahi

Mahi mahi has medium-firm flesh with large flakes. Swordfish again is firmer with a dense meatiness.

So while swordfish is considered a white fish, its texture is more substantial than many others in this category.

Benefits of Swordfish’s Firmer Flesh

The firmer, dense nature of swordfish offers some advantages:

  • Holds up on the grill or when broiled – Swordfish steaks can be grilled, broiled or barbecued without falling apart.
  • Withstands sautéing – The firmer flesh also holds up well to being sautéed in a pan.
  • Makes for excellent kebabs – Because it stays together well, swordfish works beautifully for kebabs.
  • Holds sauces and marinades – The meatiness allows swordfish to absorb flavors from sauces and marinades easily.

So while swordfish is considered a white fish, its substantial texture lends itself well to bolder cooking methods compared to more delicate white fish. It provides a heartiness that can stand up to robust flavors.

Nutrition Profile of Swordfish

Like other white fish, swordfish is high in protein and low in fat:

Nutrient Per 3 ounce serving
Calories 132
Fat 4g
Saturated Fat 1g
Protein 23g
Sodium 358mg
Omega-3 Fatty Acids 0.845g

As a lean, white fish it fits well in a heart healthy diet. Swordfish also contains moderate amounts of omega-3 fatty acids compared to fattier fish.

Mercury Levels in Swordfish

Like some other large predatory fish, swordfish does contain higher levels of mercury. The FDA recommends:

  • Children under 12 should avoid swordfish
  • Pregnant women should limit intake to no more than 4 ounces per week
  • Other adults should limit consumption to no more than 4 ounces per week

So healthy individuals need not avoid it, but moderation is recommended. When purchasing swordfish, opt for cuts labeled as coming from the United States which tend to be lower in mercury.

How to Choose Swordfish

When shopping for swordfish, here are some tips for finding the best quality cuts:

  • Look for meat that is glistening white and firm to the touch.
  • Avoid any brown or grayish patches which indicate oxidization.
  • Smell the fish for any fishy odor which indicates spoilage.
  • Opt for thick swordfish steaks for grilling, broiling or sautéing.
  • Ask if it’s locally caught as it will be freshest.

Properly handled swordfish has a two week shelf life when kept chilled at 33-40°F.

How to Cook Swordfish

Swordfish’s substantial texture makes it one of the most versatile white fish to cook. It excels when exposed to heat through grilling, broiling, baking, or sautéing. Here are some top preparation methods:

Grilling

Swordfish steaks are excellent prepared on a preheated grill. High heat helps bring out the fish’s sweet, mild flavor. Grilling also imparts some smoky notes. Grill over medium-high heat for 4 minutes per side until opaque and cooked through.

Broiling

For fast weeknight dinners, broil swordfish steaks in the oven. Place 4-6 inches under high heat and broil 5 minutes per side until cooked through. A broiled fish dinner can be ready in under 10 minutes.

Baking

For a low hassle approach, bake swordfish in the oven at 400°F for about 20 minutes depending on thickness. Baking gently cooks the fish to tender perfection.

Sautéing

Sauté on the stovetop over high heat for a delicious weeknight dinner. Cook swordfish 2-3 minutes per side in an oiled pan until opaque and flaky. Sauté some vegetables like zucchini to go alongside.

On the Skewer

Alternate chunks of swordfish with vegetables or fruit like pineapples or peaches on a skewer for colorful, easy kabobs. Grill or broil until the swordfish is cooked through, turning occasionally.

5 Tasty Swordfish Recipes

Here are a few mouthwatering recipe ideas for how to serve up swordfish:

1. Grilled Swordfish with Pineapple Salsa

Top grilled swordfish steaks with a tropical pineapple salsa featuring red onion and cilantro. The sweet fruit perfectly complements the mildly flavored fish.

2. Lemon Butter Swordfish

Sauté swordfish steaks in garlic lemon butter sauce for incredible flavor. Paired with rice and vegetables for a fast weeknight dinner.

3. Blackened Swordfish

Rub swordfish steaks with Cajun seasoning and blacken in a cast iron skillet for a taste of New Orleans. Serve with dirty rice and collard greens.

4. Fish Tacos with Swordfish

Grill chunks of seasoned swordfish and place in warm corn tortillas with cabbage, pico de gallo and a tangy sauce for delicious fish tacos.

5. Swordfish Kebabs

Assemble colorful skewers with swordfish, peppers, mushrooms, cherry tomatoes and squash. Grill until swordfish is opaque.

In Conclusion

While technically a white fish, swordfish has a uniquely firm, dense texture that makes it more sturdy and meaty than many other white fish. Its hearty steak-like quality allows it to stand up well to bold cooking methods like grilling, broiling, baking and sautéing. Swordfish delivers a sweet mild flavor that pairs beautifully with fruit salsas, Cajun seasonings, or fresh lemon and herbs. So while it shares the nutritional benefits of other white fish, swordfish offers the ability to enjoy bolder, more robust preparations thanks to its distinctive texture.