Swordfish Is A Smart Choice For Weight Loss!

Swordfish Is A Smart Choice For Weight Loss!

Swordfish has an abundance of nutritional benefits, plus, this beautiful fish is low calorie, and low in saturated fat. Swordfish has a tasty unique flavor. The meat is lean, but firm, which makes swordfish great for grilling!

Swordfish is bursting with protein and omega 3 fatty acids. Protein is necessary to help build muscles, and maintain healthy bones and skin. Omega 3 helps prevent erratic heart beats, reduces inflammation, and can improve cholesterol levels. In addition, swordfish is a very good source of vitamin B6, B12, niacin, phosphorus and selenium.

Because swordfish can contain mercury, it is recommended that you only eat this type of fish no more than once a week.

Although the swordfish is extremely large, you can purchase this wholesome fish fresh, in precut steaks, loins, and chunks. Be sure the white meat is creamy white and the dark meat should be a cherry red color. If the meat is discolored, choose a different piece. You can keep your fish in the refrigerator for about 2 days. You can also purchase swordfish frozen, year round in your grocery stores.

Swordfish can be cooked many ways, including baking, broiling, grilling and sauteing. You will know your fish is done when the meat is opaque in color, moist and flakes apart easily.

Grilled swordfish is delicious with a low calorie cucumber sauce spread on top. Just mix some pureed cucumber slices with low fat plain yogurt. After your fish is done, lightly spread on top, or put on the side for dipping!

Swordfish kabobs are fun to make, and can be made with a variety of your favorite grilled vegetables. Try some onion, tomato, bell peppers, and even some fruit for added flavor and color.

Baked swordfish with squeezed lemon and onions make a very tasty dinner. Try laying a few slices of tomato and some shiitake mushrooms on top for extra nutrition. Sprinkle on some garlic salt, or some other spices you like.

Topping your fish with some salsa will add some zest. I’m sure you will come up with many tasty ideas for ways to enjoy eating this incredible fish.

Have fun!

The Power Blast!

Calories: 3 ounces cooked, 132 calories
Protein: 22 g
Fiber: 0
Sugars: 0
Vitamin C: .9 mg
Calcium: 5.1 mg
Cholesterol: 42 mg
Potassium: 314 mg
Sodium: 98 mg
Saturated Fat: 1 g