Smart Shopping for Swordfish

Overview
Swordfish is found in warm, tropical waters and is fished for only at night. And they can be whoppers! Although most often weighing 50 to 200 lbs., they can grow to well over 1,000 lbs.

Foe year, studies have pointed to the benefits of eating fatty fish like swordfish for its omega-3 fatty acids--credited with "improving cognitive function in developing children, decreasing triglycerides, lowering blood pressure, reducing blood clotting, enhancing immune function, and possibly others. However, the strongest benefit from omega-3 fatty acids is reducing the risk of sudden cardiac death, which appears to be due to decreasing the risk of abnormal heart rhythms," according to a January 2007 statement by Donald Hensrud, chairman of the Mayo Clinic's Division of Preventive Medicine.

What to Look For
In raw swordfish steaks, look for a swirling pattern. It should be firm. The raw meat will vary in color from white or ivory look to pinkish orange. The color should be consistent and not dull, with no blemished areas. Once the swordfish is cooked, it will be beige.
If you buy swordfish with the skin on, remove it before cooking. The skin can be tough and taste too intense for most people's palates.

For the budget-conscious, swordfish marked "clipper" means that it was caught and immediately frozen, before even being brought to shore. That's about as close to fresh as you can get, and will save you money over "fresh, never frozen."

Because of some concern over the mercury content of fatty fish like swordfish, it's probably best to buy filets from a smaller fish, if that's possible.

Common pitfalls
In recent years, mercury levels in fish have caused people to question whether the health benefits of food like swordfish outweigh the risks. Environmental pollution has been raising the level of mercury in rivers, lakes and oceans. When that mercury combines with microorganisms in the water, a dangerous form of mercury--methyl mercury--is formed and consumed by aquatic life. Swordfish are high on the food chain, consuming other fish that may be high in methyl mercury. The result could be high levels of mercury in swordfish.

So far, recommendations are for one or two servings of swordfish at most per week for healthy adults. Due to the risk of birth and developmental defects, pregnant women and children may want to avoid swordfish altogether.