⏱ 18 min totalGrilled Swordfish
Per 1 serving · 169 g · 9 ingredients
of a 2,000 cal day
- Protein23g26% of calories
- Carbs4.1g5% of calories
- Fat27g69% of calories
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Grilled Swordfish (169 g) has 346 calories, with 23 g of protein, 4.1 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (69% of calories). It is high in protein (47% DV), Vitamin C (24% DV) and Vitamin D (106% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 28%, 37% and 30% of the daily value.
High in
20%+ of the daily value
- Protein47%
- Vitamin C24%
- Vitamin D106%
- Vitamin E29%
- Niacin57%
- Vitamin B653%
Good source of
10–19% of the daily value
- Vitamin A10%
- Pantothenic acid10%
- Choline14%
- Iron10%
- Potassium11%
- Copper13%
Watch
20%+ of the daily value
- Sodium28%
- Saturated fat37%
- Cholesterol30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Swordfish
¼ tsp Lemon zest
¼ fruit without seeds Lemon
¹⁄₁₆ cup Olive oil
¾ cloves, minced Garlic- 🥄⅛ tsp Salt
¹⁄₁₆ tsp Black pepper
½ tbsp Butter
¼ tbsp Tamari soy sauce
Directions
- 1
In a bowl, whisk together the lemon juice, lemon zest, olive oil, liquid aminos, and minced garlic.
- 2
Pat dry the swordfish steaks and season both sides with salt and pepper. Place the fish in a ziplock bag, add the marinade, and let it marinate for 20 minutes.
- 3
Heat a non-stick skillet over medium heat. Add the butter, and once melted, add the swordfish steaks. Cook for 3-4 minutes per side, until fully cooked through.
- 4
Remove from heat, brush with melted butter, and serve immediately.
Vitamins & minerals
Amounts for 1 serving (169 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 90 μg | 10% |
| Vitamin C | 21 mg | 24% |
| Vitamin D | 16 μg | 106% |
| Vitamin E | 4 mg | 29% |
| Vitamin K | 9 μg | 7% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 9 mg | 57% |
| Vitamin B6 | 1 mg | 53% |
| Folate (B9) | 3 μg | 1% |
| Vitamin B12 | 2 μg | 81% |
| Pantothenic acid | 0.5 mg | 10% |
| Choline | 77 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 30 mg | 3% |
| Iron | 1 mg | 10% |
| Potassium | 536 mg | 11% |
| Magnesium | 39 mg | 9% |
| Phosphorus | 304 mg | 43% |
| Zinc | 1 mg | 8% |
| Copper | 0.1 mg | 13% |
| Manganese | 0.1 mg | 4% |
| Selenium | 66 μg | 119% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 12 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.2 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 15 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 88 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 16 μg | — |
Burning 346 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 66minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 49minSwimming laps
Common questions
How many calories are in Grilled Swordfish?
One serving of Grilled Swordfish (1 serving) has 346 calories, which works out to 204 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Grilled Swordfish high in protein?
It provides a solid 23 g of protein per serving (47% of the 50 g daily value), but protein supplies only 26% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Grilled Swordfish keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 5% of calories.
How much sodium is in Grilled Swordfish?
636 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Grilled Swordfish?
0.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
251 calShiitake and Scallion Ramen1 serving
547 calCreamy Mushroom Ramen1 serving
328 calSriracha Ramen Noodles1 serving
342 calCitrus Spinach Salad1 serving
373 calTurkey, Spinach & Tomato Pita Pizza1 serving
298 calBalsamic Salmon1 serving
235 calCucumber Avocado Toast1 serving
378 calChicken Stew1 serving