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Swordfish casserole Calories
Source of protein and selenium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Swordfish casserole (220 g) has 315 calories. That works out to 143 calories per 100 g. It contains 9.7 g of carbs, 35.6 g of protein, 14.5 g of fat and 2.4 g of fiber. Its 107.8 µg of Selenium covers 196% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Swordfish casserole Nutrition Facts
Selected: 1 serving (medium) · 220 g
315
KCAL / 220G
Carbs
9.7g
· 4% DV
Protein
35.6g
· 71% DV
Fat
14.5g
· 19% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 46% · Fat 42%
Swordfish casserole nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 315 kcal | |
| Total fat | 14.5 g | 19% |
| Saturated fat | 2.31 g | 12% |
| Trans fat | 0 g | |
| Sodium | 414 mg | 18% |
| Total carbohydrate | 9.7 g | 4% |
| Fiber | 2.4 g | 9% |
| Protein | 35.6 g | 71% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Swordfish casserole?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 315 kcal |
| 1 piece (small) | 90 g | 129 kcal |
| 100 g | 100 g | 143 kcal |
| 1 serving (small) | 140 g | 200 kcal |
| 1 piece (medium) | 150 g | 215 kcal |
| 1 piece (large) | 220 g | 315 kcal |
| 1 cup (medium) | 240 g | 343 kcal |
| 1 serving (large) | 320 g | 458 kcal |
| 1 cup (large) | 360 g | 515 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Swordfish casserole
How do you make swordfish casserole?
Swordfish casserole is made by baking swordfish with vegetables and a flavorful sauce in a casserole dish. Add chunks of swordfish to sautéed onion, tomato, and peppers, season with herbs and olive oil, then bake until the fish is just cooked through.
What ingredients go well in swordfish casserole?
Tomatoes, onions, peppers, and garlic are classic additions to swordfish casserole. Zucchini, mushrooms, olives, or capers also pair well with swordfish. Choose vegetables that cook at a similar pace, or soften firmer ones first so the fish does not overcook.
How do you keep swordfish casserole from drying out?
Keep swordfish casserole moist by adding juicy vegetables and a little broth, tomato sauce, or olive oil. Cut the fish into thick pieces and avoid baking it longer than needed. Swordfish is lean enough to become dry and firm if it is overcooked.
Should you marinate swordfish for swordfish casserole?
No, marinating is not essential for swordfish casserole. A brief seasoning with olive oil, garlic, herbs, and lemon adds flavor, while a long acidic marinade can make the fish’s surface mushy. The vegetables and cooking sauce season the fish as it bakes.
Can you make swordfish casserole with frozen swordfish?
Yes, you can make swordfish casserole with frozen swordfish after thawing it safely in the refrigerator. Drain away the liquid and pat the fish dry before adding it to the dish. Using it while still frozen can leave excess water and cause uneven cooking.
How can you tell when swordfish casserole is done?
Swordfish casserole is done when the fish is opaque and separates easily with a fork. Check the thickest piece, not just the edges of the dish; a food thermometer should read 63°C (145°F) at its centre. Remove it promptly to avoid dry fish.
What should you serve with swordfish casserole?
Serve swordfish casserole with crusty bread, rice, or roasted potatoes to soak up its sauce. A green salad or simply cooked vegetables make the meal feel lighter. If the casserole already contains plenty of vegetables, bread or a small grain side may be enough.
How long does leftover swordfish casserole last in the fridge?
Leftover swordfish casserole can be refrigerated in a covered container for up to three or four days, though the fish is best eaten sooner for quality. Refrigerate it within two hours of cooking, and reheat only the portion you plan to eat.
Can you freeze swordfish casserole?
Yes, swordfish casserole can be frozen, although the fish and vegetables may soften after thawing. Cool it promptly, pack it airtight, and thaw it in the refrigerator before reheating. For the best texture, freeze individual portions and avoid repeatedly thawing and refreezing them.
Can you eat swordfish casserole during pregnancy?
No, swordfish casserole is not recommended during pregnancy because swordfish can contain high levels of mercury. Baking does not remove the mercury. Choose lower-mercury seafood instead, following current pregnancy seafood guidance.
Swordfish casserole Vitamins & Minerals
Vitamins
B12
3.52µg · 147% DV
B3
16.06mg · 100% DV
B6
1.01mg · 59% DV
Vitamin D
9.24µg · 46% DV
Minerals
Selenium
108µg · 196% DV
Phosphorus
480mg · 69% DV
Iodine
62µg · 41% DV
Copper
0.2mg · 22% DV
Potassium ⭐
739mg · 22% DV
Sodium
414mg · 18% DV
Swordfish casserole Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Swordfish casserole
To burn the 315 calories in 1 serving (medium) (220 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Swordfish casserole?
Swordfish casserole is swordfish cooked in a pot with vegetables and seasonings; Turkish-style versions commonly use onion, tomato, peppers and olive oil, though recipes vary. The fish turns tender and flaky as it cooks, while the vegetables make a savoury, aromatic sauce. In Turkey it is usually served hot, often with bread, rice or a fresh salad; elsewhere, pair it with whatever suits a relaxed seafood supper. It provides protein and selenium, making the fish the substantial part of the meal. For a lighter serving, use oil sparingly and add extra vegetables, taking care not to overcook the swordfish.
How Nutritious Is Swordfish casserole?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Swordfish casserole Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Swordfish casserole Contain Allergens?
Contains these allergens:
Which Diets Is Swordfish casserole Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Swordfish casserole Fat Profile
SATURATED
2.31g
MONOUNSATURATED
7.96g
POLYUNSATURATED
2.82g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.