The swordfish, also known as the broadbill, is a large, migratory predatory fish. It is distinguished by its long, flat bill, a unique feature compared to the round, smooth bills of marlin fish. Swordfish have a rounded, streamlined body that can reach a maximum size of 4.3 meters and weigh up to 536 kilograms. As they mature, they lose their teeth and scales; instead, they use their long, sword-like bill for defense against predators and hunting, hence their name.
There are two commonly known types of swordfish: the sailfish and the Indian swordfish. Both are highly nutritious and have gained popularity among food enthusiasts. The swordfish’s meat is known for its thickness, subtle sweetness, and distinct flavor. It is used in various dishes, such as tomato sauce, braised, or deep-fried, each offering a unique taste of the sea that leaves a lasting impression on diners.
Swordfish meat has become a sought-after delicacy, with many purchasing it to add variety to their family meals. It is currently sold at online markets and seafood stores for 180,000–200,000 VND/kg.
Swordfish meat is sold at online markets and seafood stores for 180,000–200,000 VND/kg.
Swordfish is also a great choice for those conscious about their calorie intake, as it is low in calories, with only about 120 calories per 100 grams of meat. This makes it a popular option for those on a weight loss journey or following a healthy, clean eating lifestyle.
According to research, 100 grams of swordfish meat contains: 122 calories, 19.4 g of protein, 180 mg of cholesterol, 102 mg of sodium, 7.7 g of fat, 33% saturated fat, 371 mg of Omega-3 EPA, 541 mg of Omega-3 DHA, and 423 mg of Omega-6 AA.
**Brain Function Enhancement:**
Swordfish is rich in essential nutrients that improve brain function and cognitive abilities. The selenium content in the fish helps protect the brain and nervous system. DHA, also found in swordfish, supports cognitive development, especially in children, enhancing their intelligence.
**Cancer Prevention:**
Incorporating fish rich in EPA and DHA into your diet may reduce the risk of breast cancer, especially in postmenopausal women. Swordfish is also an excellent source of vitamin D, which is crucial for bone health and reducing the risk of colorectal, breast, prostate, and ovarian cancers.
Swordfish provides vitamin D, reducing the risk of colorectal, breast, prostate, and ovarian cancers.
**Cardiovascular Health:**
Swordfish is abundant in selenium, vitamin D3, and omega-3 fatty acids, which are essential for maintaining cardiovascular health. Selenium plays a vital role in preventing heart failure and other cardiovascular-related conditions. Vitamin D3 improves blood circulation and enhances heart function. Additionally, swordfish is a source of EPA and DHA, two fatty acids that reduce the risk of death from heart disease.
**Improved Vision:**
The omega-3 fatty acids EPA and DHA in swordfish help reduce the risk of eye problems such as dry eye and macular degeneration. These healthy fats also have anti-inflammatory properties, protecting the eyes from common infections.
**Immune System Boost:**
The omega-3 fatty acids in swordfish improve the function of the immune system. The high vitamin D content enhances the body’s response to infectious agents, and the selenium content further strengthens the immune system.
The Ultimate Sweet and Nutritious Catch: A Superfood Fish Delight.
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