Is Swordfish a Healthy Fish to Eat? A Guide to the Benefits and Risks

Swordfish is known for its meaty texture and mild sweet flavor. This popular fish is rich in nutrients like vitamin D selenium, and omega-3s that provide some impressive health benefits. However, swordfish also contains high levels of mercury that can be harmful in large doses. So is enjoying the occasional swordfish steak worth the risk?

As a seafood lover and health enthusiast, I decided to dig into the research on the pros and cons of eating swordfish. Keep reading for a comprehensive guide on how to enjoy swordfish safely as part of a healthy diet

An Overview of Swordfish Nutrition

Let’s start with why swordfish is considered a nutritional powerhouse fish:

• High in protein to support muscle growth and satisfy hunger. A 3-ounce cooked portion provides 20 grams of protein.

• Excellent source of vitamin D which supports bone health and immunity. 3 ounces provides 71% of the Daily Value (DV).

• Rich in selenium, an essential mineral. 3 ounces delivers 106% of the DV.

• Abundant omega-3 fatty acids EPA and DHA for brain and heart health. 3 ounces contains 764 mg.

• Low in calories and carbs for a lean protein source.

• Also contains vitamin B12, niacin, potassium, and iron.

With its stellar nutrient profile, swordfish can be a tasty way to meet your daily nutrition needs. The American Heart Association even endorses it as a heart-healthy protein source.

The Benefits of Eating Swordfish

Regularly eating seafood like swordfish as part of a balanced diet provides many potential wellness advantages. Here are some of the top evidence-based health benefits:

Supports Heart Health – The omega-3s in swordfish may improve cholesterol levels, lower blood pressure and triglycerides, and prevent blood clotting to reduce heart disease risk. The selenium also provides antioxidant protection.

Boosts Immunity – The vitamin D in swordfish serves important immune system functions and deficiency has been linked to increased respiratory infections.

Builds Strong Bones – Swordfish provides vitamin D and selenium which work synergistically to stimulate bone-building cells and prevent bone loss and fractures.

May Prevent Cancer – Omega-3s, vitamin D and selenium have been shown to have anti-cancer properties by slowing tumor growth and inducing cancer cell death. However, more direct research on swordfish is needed.

Brain Health – Omega-3s support brain function and health. Consuming fish high in DHA has been associated with better memory and focus as we age.

Anti-Inflammatory Effects – The omega-3s in swordfish have natural anti-inflammatory properties that can help reduce inflammation in blood vessels, joints, and tissues.

Healthy Growth in Babies – Swordfish provides essential omega-3s for optimal prenatal and early childhood development, especially for brain and eye health.

Clearly, enjoying swordfish as part of a healthy diet provides some wonderful benefits, from protecting your heart to supporting brain function. Now let’s explore the potential downsides.

The Potential Risks of Eating Swordfish

Despite its nutritional virtues, swordfish does come with some important cautions mainly due to its high mercury content:

• Frequent or large servings may cause mercury toxicity and impair brain function.

• The mercury can be especially dangerous for pregnant women, babies and young children.

• Some research shows high intake may diminish the heart health benefits of omega-3s.

• The Environmental Defense Fund recommends limiting swordfish intake to once per month for children and women who are or may become pregnant.

• The FDA and EPA advise limiting seafood high in mercury like swordfish to no more than 3-4 servings per month for most adults.

So how much mercury are we talking? Here are the estimates according to the FDA:

• A 6-ounce cooked swordfish steak contains approximately 0.995 mg of mercury.

• The tolerable weekly limit is 1.2 mg of mercury per week for adults.

• For young children, the limit is lower at just 0.7 mg per week.

The bottom line is that swordfish should be enjoyed in moderation as part of an overall healthy diet. Those at highest risk for mercury exposure like pregnant women and young children should be especially cautious and limit intake to once monthly at most.

Tips for Picking and Preparing Swordfish

Follow these recommendations for choosing safe, sustainable, high-quality swordfish:

• Opt for wild-caught Pacific or Atlantic swordfish which tend to have less mercury than Mediterranean varieties.

• Check seafood guides to know which fisheries use responsible fishing methods.

• Choose thick, firm steaks with no darkening or drying around the edges.

• Prepare simply with heart-healthy cooking methods like baking, broiling, or grilling.

• Avoid adding high-fat ingredients like bacon or frying which creates unhealthy trans fats.

• Cook to an internal temperature of at least 145°F to kill any bacteria.

• Store swordfish steaks for just 1-2 days max in the fridge or up to 6 months frozen.

Healthy and Delicious Swordfish Recipe Ideas

Here are some nutritious and tasty ways to enjoy swordfish in moderation:

• Blackened Swordfish – Cajun spiced swordfish steaks grilled or broiled until juicy inside with crispy edges.

• Swordfish Kabobs – Swordfish chunks threaded on skewers with vegetables, fresh herbs and lemon. Grilled or baked.

• Swordfish with Salsa – Top grilled or broiled swordfish with fresh mango salsa for a Caribbean twist.

• Mediterranean Swordfish – Swordfish baked with tomatoes, olives, garlic, olive oil and Mediterranean spices.

• Swordfish Tacos – Dice grilled swordfish into corn tortillas with avocado, shredded cabbage, lime and cilantro.

• Swordfish Stir Fry – Toss bite-sized swordfish pieces into a veggie stir fry sauce. Serve over brown rice or cauliflower rice.

As you can see, swordfish is incredibly versatile for recipes that highlight its delicious mild flavor. From tacos to kabobs, there are so many ways to enjoy swordfish wisely.

Is Swordfish Healthy? The Takeaway

Swordfish is loaded with beneficial nutrients including heart-healthy omega-3s and bone-building vitamin D. Enjoying this popular fish in moderation, around 1-2 servings per month, can be part of a nutritious diet.

However, swordfish does contain elevated mercury levels. Women who are pregnant or breastfeeding as well as young children should avoid swordfish due to mercury’s risk to developing brains and nervous systems.

For most adults, the omega-3 benefits of occasional swordfish outweigh potential mercury risks. Just be mindful of the FDA’s guidelines and limit your intake to no more than 3-4 servings per month.

The safest approach is to get your seafood from low-mercury fish like salmon, shrimp and tuna as your regular go-to’s. Then save higher-mercury fish like swordfish as an occasional splurge to enjoy the nutritional benefits while minimizing risk.

So is swordfish healthy? Overall yes, in the right portions as part of an eating pattern focused on produce, whole grains, lean proteins and healthy fats. Use my tips to pick, prepare and serve swordfish wisely. Your body and taste buds will thank you!