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Swordfish medallion Calories
High-protein fish and a source of vitamin B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Swordfish medallion (170 g) has 245 calories. That works out to 144 calories per 100 g. It contains 0 g of carbs, 33.5 g of protein, 11.4 g of fat and 0 g of fiber. Its 2.9 µg of B12 covers 120% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Swordfish medallion Nutrition Facts
Selected: 1 piece (medium) · 170 g
245
KCAL / 170G
Carbs
0g
· 0% DV
Protein
33.5g
· 67% DV
Fat
11.4g
· 15% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 57% · Fat 43%
Swordfish medallion nutrition facts table · 1 piece (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 245 kcal | |
| Total fat | 11.4 g | 15% |
| Saturated fat | 2.65 g | 13% |
| Trans fat | 0 g | |
| Sodium | 138 mg | 6% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33.5 g | 67% |
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 Medium Swordfish medallion?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 170 g | 245 kcal |
| 1 piece (small) | 90 g | 130 kcal |
| 100 g | 100 g | 144 kcal |
| 1 piece (thin) | 130 g | 187 kcal |
| 1 serving (medium) | 150 g | 216 kcal |
| 1 piece (large) | 220 g | 317 kcal |
| 1 serving (large) | 250 g | 360 kcal |
| 1 piece (jumbo) | 300 g | 432 kcal |
Calculated from 144 calories per 100 g.
Frequently Asked Questions About Swordfish medallion
How do you cook swordfish medallion without drying it out?
Cook swordfish medallion over fairly high heat and take it off as soon as the center turns opaque and the flesh separates easily. Its firm, lean texture dries out with prolonged cooking, so avoid leaving it on the heat while waiting for it to flake like a delicate fish.
Can you eat swordfish medallion while pregnant?
No. Pregnant people are advised to avoid swordfish medallion because swordfish can contain high levels of mercury, which can harm a developing baby's nervous system.
How can you tell when swordfish medallion is done?
Swordfish medallion is done when the center is opaque and the flesh separates easily with a fork. Check the thickest part rather than judging by the browned outside, since a seared surface can hide an undercooked center.
Does swordfish medallion taste strongly fishy?
No, fresh swordfish medallion usually has a mild, meaty flavor rather than a strongly fishy one. A sharp sour or ammonia-like smell is a warning sign of poor freshness, not a normal feature of the fish.
Should you marinate swordfish medallion before grilling?
Yes, a brief marinade can add flavor and help keep swordfish medallion appealing on the grill. Olive oil, lemon, garlic, and herbs work well; avoid soaking it in acidic juice for a long time, as the texture can turn soft.
Why does swordfish medallion stick to the grill?
Swordfish medallion often sticks when the grill is not hot enough, the grates are dirty, or the fish is turned before its surface has seared. Clean and lightly oil the grates, then wait until the medallion releases easily before flipping it.
What should you serve with swordfish medallion?
Serve swordfish medallion with bright, fresh sides that balance its meaty texture, such as grilled vegetables, a tomato salad, or lemony potatoes. A herb-and-lemon dressing also complements the fish without overpowering its mild flavor.
Can you cook swordfish medallion from frozen?
It is better to thaw swordfish medallion in the refrigerator before cooking so it cooks evenly through the center. Keep it in a covered container while thawing, and cook it soon after it has defrosted.
How long do cooked swordfish medallions keep in the fridge?
Cooked swordfish medallion keeps for 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly rather than leaving them at room temperature, and reheat until thoroughly hot before serving.
Can you eat swordfish medallion raw or rare?
Swordfish medallion is safest cooked through until its center is opaque; eating it raw or rare can expose you to foodborne pathogens or parasites. Freezing at home does not reliably make raw fish safe to eat.
Swordfish medallion Vitamins & Minerals
Vitamins
B12
2.89µg · 120% DV
B3
14.11mg · 88% DV
B6
0.68mg · 40% DV
Vitamin D
7.99µg · 40% DV
Minerals
Selenium
62µg · 113% DV
Phosphorus
386mg · 55% DV
Iodine
43µg · 29% DV
Potassium ⭐
711mg · 21% DV
Sodium
138mg · 6% DV
Swordfish medallion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Swordfish medallion
To burn the 245 calories in 1 piece (medium) (170 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 medallion?
Swordfish medallion is a thick, round cut of swordfish, rather than a dish with one fixed recipe. Swordfish is eaten around the Mediterranean and in many other coastal cuisines; its firm flesh holds together well during cooking and has a rich, savoury flavour.
Grill or pan-sear the medallions and serve with lemon, herbs and olive oil. They work well with salad, grilled vegetables or potatoes, whether as a weeknight meal or part of a seafood spread. Take care not to overcook them, as the firm flesh can become dry. Swordfish medallion is high in protein and contains no carbohydrates, making it a filling choice for people looking for a low-carb fish meal. For a lighter plate, pair it with vegetables and use sauces sparingly.
How Nutritious Is Swordfish medallion?
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 medallion 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 medallion Contain Allergens?
Contains these allergens:
Which Diets Is Swordfish medallion 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 medallion Fat Profile
SATURATED
2.65g
MONOUNSATURATED
4.49g
POLYUNSATURATED
2.14g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.