Swordfish is a popular fish known for its meaty texture and mild, sweet flavor. It is often compared to steak in terms of texture and taste. The flavor profile of swordfish can vary slightly depending on factors like the fish’s diet, age, and region of harvest. However, there are some general characteristics that define the typical swordfish flavor.
Mild, Sweet Flavor
The predominant flavor note in swordfish is mild and sweet. The meat has a clean seafood taste without any strong or fishy flavors. The sweetness comes from the high fat content in swordfish. The moderate fat content gives it a richer mouthfeel compared to lean fish like tilapia or cod. The flavor is not as bold or briny as an oily fish like salmon or mackerel. Instead, it has a subtly sweet undertone. This makes swordfish appealing for people who find some fish too strong-tasting.
Meaty, Steaky Texture
Swordfish is cherished for its meaty, succulent texture. The flesh is firm, dense, and steak-like, unlike more flaky and delicate fish. It holds up very well to grilling, broiling, and pan-searing. The meat remains moist due to its fat content. The flesh has a smooth, substantial mouthfeel reminiscent of a filet mignon. This texture complements the mild sweetness of swordfish. The steak-like quality also makes it satisfying for people who normally prefer meat over seafood.
Versatile for Many Cooking Methods
The firm texture and mild taste of swordfish allow it to work well with a wide range of flavors and cooking methods:
- Grilling – The steak-like texture makes swordfish an ideal fish for grilling. The high heat caramelizes the exterior while keeping the interior moist.
- Broiling – Under the intense heat of the broiler, swordfish gets a nicely charred crust while cooking through.
- Pan-searing – Dry swordfish fillets can be pan-seared in a hot skillet to create a crispy browned exterior.
- Baking – Baking in the oven at moderate heat keeps swordfish very moist and tender.
- En papillote – Cooking swordfish sealed in parchment paper or foil concentrates its flavors.
- Poaching – Gentle poaching in liquid keeps swordfish succulent and delicate.
- Marinating – The neutral taste absorbs flavors from citrus, herbs, and other marinades.
This versatility allows cooks to use various preparation methods with swordfish. The meat stands up well to higher-heat cooking like grilling while also retaining moisture from gentler poaching or baking. Swordfish’s mild sweetness also balances out stronger marinades and spice rubs. These characteristics make it one of the most adaptable fish for home cooks.
Subtle Marine Notes
Though mild, swordfish still retains subtle briny, oceanic flavors from its natural habitat. Notes of clean sea air and saltwater may come through, especially when cooked simply without strong seasoning. The taste is never overly fishy or mineral-y. But the mild marine essence adds depth and interest to its flavor profile. Swordfish manages to taste undeniably like seafood without intense fishiness.
Regional Flavor Variations
The environment where swordfish are harvested impacts their exact flavor and texture:
- North Atlantic – Swordfish from North American Atlantic waters have a moderate fat content around 5-10%. The flesh is firm and moist with a balanced flavor.
- Pacific Ocean – Pacific-caught swordfish are a bit leaner with a meatier texture. Their flavor is still mild but even less fishy.
- Mediterranean – Mediterranean swordfish have the highest fat content, resulting in a soft, buttery texture and richness. The flavor is slightly more pronounced.
- Australian – Swordfish from Australia have a dense, meaty flesh with a very high omega-3 content. The flavor is concentrated from their active hunting habits.
While these regional differences are subtle, Pacific and North Atlantic swordfish tend to be leaner and milder. Mediterranean and Australian swordfish have more intensely flavorful and fatty flesh.
Serving and Pairing Suggestions
Here are some ideas for serving and food/drink pairings that complement swordfish’s flavor profile:
Serving Temperatures
- Raw – For sashimi or ceviche, chill swordfish to around 40°F / 4°C
- Cooked – For grilling, baking, etc., serve cooked swordfish hot off the grill or oven, around 140-145°F / 60-63°C for best texture
Pairings
Vegetables – Tomatos, zucchini, eggplant, spinach
Starches – Couscous, quinoa, wild rice, pasta
Sauces/Condiments – Chimichurri, romesco, pesto, tapenades, mango or peach salsa
Herbs/Spices – Dill, tarragon, paprika, cumin, curry powder, ginger
Wine – Light reds like Pinot Noir or Beaujolais; unoaked Chardonnay or Sauvignon Blanc
Beer – Wheat beer, pale ale, Belgian witbier
Typical Nutritional Profile
Here is the typical nutritional profile of raw swordfish, per 3-ounce (85g) serving:
| Calories | 132 |
|---|---|
| Protein | 22g |
| Fat | 4.4g |
| Sodium | 73mg |
| Iron | 0.7mg |
Swordfish is an excellent source of lean protein. It provides a wealth of B vitamins, selenium, niacin, and vitamin B12. Its main benefits are its high protein content and relatively low mercury levels compared to many fish.
Health Benefits
Eating swordfish provides these health benefits:
- Heart Healthy Fats – Has high levels of omega-3 fatty acids EPA and DHA for cardiovascular and brain health.
- Lean Protein – Excellent source of lean protein to build muscle and strength.
- Selenium – Very high in selenium, an antioxidant that enhances immune function.
- B Vitamins – Good source of energizing B vitamins like niacin, B12, and B6.
- Iron – Provides heme iron which has high bioavailability compared to plant sources.
Mercury and Sustainability Concerns
Swordfish do contain mercury like many large, long-lived fish. However, mercury levels are moderate compared to fish like tuna, Chilean sea bass, or mackerel. The EPA considers swordfish to have a moderate mercury risk profile. Women who are or may become pregnant are advised to limit intake to around 4 ounces per week. Others can safely consume around 8 ounces per week. Choosing smaller, younger fish can further minimize mercury exposure.
Some swordfish populations are overfished, while others have rebounded well under catch limits. Seafood watch groups rate U.S. Atlantic-caught swordfish as a good sustainability choice. Pacific-caught swordfish is more mixed due to bycatch concerns. Choosing sustainably harvested swordfish helps support healthier oceans.
Conclusion
With its mildly sweet flavor, meaty texture, and versatility, swordfish is one of the most popular fish for grilling. Its steak-like qualities make it appealing and approachable both for seafood lovers and more reluctant fish eaters. Swordfish provides an easy way to get the benefits of fish as a high-protein, low-calorie option without intense fishiness. Following guidelines for mercury exposure and sustainability makes swordfish a healthy and ethical seafood choice.