H & G
The color of quality swordfish varies from white to pinkish-beige, but if it is tinged with brown, thatís a sign of an off flavor. Swordfish do have dark meat along with the white, but it should be cherry-red, not brown. Swordfish is in a culinary class all by itself: a fish with the substance of beef (high in protein, rich in fat), but with all the benefits of fish.
1 piece (3.5 oz.) (99g) (cooked, dry heat) Calories: 164, Protein: 26.9g, Carbohydrate: 0.0g, Total Fat: 5.4g, Fiber: 0.0g, selenium (65.4mcg), Niacin (12.5mg), and Vitamin B 12 (2.1mcg) Zinc (1.5mg)
The secret to successful swordfish cookery is to not overcook it. Whichever of the following cooking methods you choose, your swordfish will be cooked when its flesh becomes opaque yet is still moist on the inside. Swordfish can be baked, pan fried, grilled, steamed and broiled.
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