It is a great pleasure to have a sizzling swordfish when grilling, which is tender and juicy, rich in protein, calcium, and many vitamins, has a high nutritional value and is loved by many people, often appearing in buffets, Japanese cuisine, or at your home table.
The high nutritional value of swordfish EPA, DHA is much higher than salmon
According to the data from the Food Nutrition Facts Database, each 100g of swordfish contains 18.8g of fat, 55mg of sodium, 236mg of potassium, 23mg of magnesium, as well as vitamin A, vitamin D, and vitamin E.
The fat of swordfish belongs to Omega-3 unsaturated fatty acids, which contain EPA and DHA, and the EPA and DHA content of swordfish far exceed that of expensive salmon. It is worth mentioning that swordfish is a small fish, so the heavy metal concern is lower than large fish.
Top 5 health benefits of swordfish
The rich nutritional value of swordfish can bring the following benefits to our bodies.
Prevention of cardiovascular disease: The Omega-3 unsaturated fatty acids in swordfish can lower low-density cholesterol (LDL) and triglycerides in the body, which can lower blood pressure and reduce the chance of developing atherosclerosis. In addition, EPA and DHA also help brain development and prevent Alzheimer's disease.
Preventing osteoporosis: Fish contains vitamin D, which has the effect of maintaining the balance of calcium and phosphorus in the blood to prevent osteoporosis and chondromalacia.
Protect your eyes: vitamin A in swordfish is one of the important elements to protect your eyes, vitamin A is the composition of the retinal surface of light-sensitive substances, with the effect of maintaining normal vision.
Prevent anemia: swordfish are rich in vitamin B12, which is one of the key raw materials for the production of red blood cells in the body, so women who are approaching the physiological period may wish to consider eating more swordfish to prevent anemia. (Extended reading: white face, dizziness, walking will wheeze? Don't be surprised! May be iron deficiency anemia symptoms)
Regulate the nerves: vitamin E is an important antioxidant, can help the body's cells to resist free radical damage, regulate immunity, and has an anticoagulant effect, beneficial to cardiovascular health.
2 recipes to teach you how to eat swordfish
The fishy taste of swordfish makes some people stay away from it because it is difficult to get rid of the fishy taste, but in fact, as long as you use the right cooking method with spices, the delicious taste of swordfish is mouth-watering.
Pan-fried swordfish with garlic
Ingredients: 1 swordfish, 3 cloves of garlic, white pepper, salt, salad oil
How to do it: Put all the seasoning ingredients into a bowl, peel and slice the garlic; wash and gut the swordfish, rub the seasoning on the fish and leave it for 10 minutes; pour the oil into a pot, turn the heat to high and then pop the garlic, turn the heat to medium and fry the swordfish until golden brown and serve.
Creamy wasabi swordfish
Ingredients: 1 swordfish, 50g of shredded onion, red onion, mushroom, lemon peel
Seasoning: Salt, pepper, white wine, 50g cream, 100g fresh cream, 20g French mustard sauce, 100g white wine
How to make: Remove the guts of the swordfish, put the onion, lemon peel, salt, pepper, and white wine inside the swordfish; put the cream on the swordfish and fry it, then cook it in the oven and cut it into pieces; stir-fry the red onion and mushroom with the cream, add the remaining mustard sauce and white wine and serve.
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