Swordfish is popular for cooking because unlike flaky fish, the swordfish meat is usually solid as steaks.
Swordfish is an oily fish, rich in nutrients that sustain healthy body weight. However, the United States Food and Drug Administration recommends that young children, pregnant women and women of child-bearing age not eat swordfish due to its levels of methylmercury. Methylmercury exposure in adults has been linked to increased risk of cardiovascular disease including heart attack.
The American Heart Association and Department of Health and Human Services recommend eating fatty fish at least twice a week due to high omega-3 fatty acids which are believed to help lower rates of heart disease, reduce hypertension, relieve some arthritis symptoms and prevent cancer.
Fatty varieties that are low in mercury include herring, sardines, and wild salmon. Some popular fish that are also good choices include sole, tilapia, clams and oysters.
This Swordfish recipe is a kick in the mouth with a spicy twist.
Grilled Swordfish with Salsa Verde
Serves 4
19 ounces LAS PALMAS Green Chile Enchilada Sauce, divided
2 tbls. fresh lime juice
1/2 teaspoon freshly ground black pepper
2 garlic cloves, minced
4 (3 oz) 3/4 inch thick swordfish steaks
1 1/2 cups diced tomatillos
1 cup corn, frozen
1/2 cup black beans, drained and rinsed
2 tbls. fresh cilantro, chopped
In ungreased 12 x 8-inch (2 quart) baking dish, combine 1/2 cup of the enchilada sauce, lime juice, pepper and garlic; mix well. Add swordfish, turning to coat all sides well. Let stand while preparing salsa.
In large saucepan, combine remaining enchilada sauce, tomatillos, corn, beans and cilantro; mix well. Bring to a boil. Reduce heat to low; simmer 10-15 minutes.
Meanwhile, spray broiler pan with nonstick cooking spray. Place swordfish steaks on spray-coated pan. Broil 4 to 6 inches from heat for 12-17 minutes or until fish flakes easily with fork, turning once. Serve each steak with 1/4 cup sauce spooned over top and a side dish of thick-sliced oven-roasted potatoes.
Tip: Any remaining salsa can be used as a dip or topping for seafood, chicken or pork. Substitute swordfish for tilapia fish, if preferred.
Swordfish Nutritional Information (amount per serving)
A serving of swordfish weighs 3 ounces, or 85 grams and contains only 146 calories and no carbohydrates. A 3-ounce portion of cooked swordfish provides 20 grams of protein, or 40 percent of the daily value for an individual on a 2,000-calorie diet.
Source: BG Foods, Healthy Eating, U.S. Department of Health and Human Services
B&G Foods makes, markets and distributes jalapeños, beans, maple syrup, fruit spreads, and other shelf-stable foods and household goods. B&G's products are sold under brand names, many of which are regional or national best-sellers, including B&G and Trappey (beans), Ac'cent (meat flavoring), Emeril's (seasoning -- under license), Ortega (Mexican condiments), Grandma's and Brer Rabbit (molasses), and Underwood (meat spread). They're sold through B&G's subsidiaries to supermarkets, mass merchants, warehouse clubs, and drug store chains, as well as institutional and food service operators in the US, Canada, and Puerto Rico.
