Swordfish: How to Buy, Store, Cook, and Enjoy It

The Nutritional Powerhouse: Swordfish

Swordfish is a member of the fatty fish family, known for its high omega-3 fatty acid content. Omega-3s are essential fats that our bodies cannot produce, so they must be obtained through diet. These fats have been shown to offer a myriad of health benefits, including:

• Reducing inflammation: Beneficial for conditions like rheumatoid arthritis and psoriasis.
• Improving heart health: Lowering the risk of heart attacks and high blood pressure.
• Supporting brain health: Potentially reducing the risk of multiple sclerosis and migraines.

According to the American Heart Association, consuming at least two servings of fatty fish per week can significantly improve cardiovascular health. Other fatty fish that offer similar benefits include tuna, salmon, mackerel, sardines, and anchovies.

Buying and Storing Swordfish

How to Choose Fresh Swordfish

When purchasing swordfish, look for the following characteristics to ensure freshness:

• Color: The flesh should be white to pinkish-beige. Avoid fish with brown tinges, as this indicates an off flavor.
• Dark Meat: Swordfish has a dark meat section that should be cherry red, not brown.

Storing Swordfish

For optimal freshness, it's best to consume swordfish on the day of purchase. However, if you need to store it, follow these steps:

1. Wash and Pat Dry: Rinse the fish and pat it dry with paper towels.
2. Refrigerate: Place the fish on a cake rack over a shallow pan filled with crushed ice. This prevents the fish from sitting in its own juices.
3. Storage Duration: Swordfish can be stored in the refrigerator for up to 2 days.
4. Freezing: Swordfish can be frozen for up to 2 months. Ensure it is defrosted slowly and thoroughly before cooking.

Preparing and Cooking Swordfish

The key to cooking swordfish is to avoid overcooking it. The fish is done when its flesh becomes opaque but remains moist inside. Here are some popular cooking methods:

Baking

1. Preparation: Place swordfish in a greased baking dish or wrap in oiled foil and place on a baking sheet.
2. Seasoning: Brush with melted butter, season with salt and pepper, or cover with a piquant sauce.
3. Cooking: Bake in a medium oven for about 20 minutes.

Grilling

1. Preparation: Place steaks or kebabs on a well-greased grill pan.
2. Cooking: Grill for about 6-10 minutes, turning once.

Pan Frying

1. Preparation: Fry the swordfish in butter or olive oil.
2. Cooking: Cook for about 4-8 minutes, turning once, until the fish is opaque and moist inside.

Stir-Frying

1. Preparation: Cut swordfish steaks into bite-sized pieces and coat in wholemeal flour.
2. Cooking: Stir-fry gently and briefly in hot olive oil, then add to your favorite stir-fried vegetables.

Poaching

1. Preparation: Place enough water in a large frying pan to cover the fish. Add seasoning of choice, such as dill.
2. Cooking: Bring to a boil, add the fish, cover the pan, and simmer for about 8 minutes.

Recipe: Grilled Swordfish (Serves 4)

Ingredients

• 4 swordfish steaks
• 1/4 cup lemon juice
• 2 tablespoons water
• 1 tablespoon olive oil
• 2 cloves garlic, crushed
• 1/3 cup fresh chopped parsley
• Salt and freshly ground black pepper to taste

Instructions

1. Marinate: Wash steaks and pat dry. Place in a large covered dish. Mix together all ingredients to make a marinade and pour over the fish. Refrigerate for at least one hour and no more than 12 hours.
2. Grill: Oil the grill rack and place the swordfish under a hot grill for 4-5 minutes per side until the fish flakes easily when tested with a fork.
3. Serve: Accompany with sautéed potatoes and a fresh green salad.

Interesting Facts About Swordfish

• Mercury Levels: Swordfish is known to have higher mercury levels compared to other fish. It's advisable for pregnant women and young children to limit their intake. Source: FDA
• Longevity: Swordfish can live up to 9 years in the wild and can grow up to 14 feet in length. Source: NOAA
• Fishing Regulations: Due to overfishing concerns, there are strict regulations on swordfish fishing to ensure sustainable populations. Source: WWF

By following these guidelines, you can enjoy the full benefits and flavors of swordfish while ensuring it remains a sustainable and healthy choice for your diet.