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Calories in Swordfish. The favorite choice for the term Swordfish is 1 piece of Swordfish which has about 160 calories. Calorie and nutritional information for a variety of types and serving sizes of Swordfish is shown below. Popular Serving Sizes of Swordfish.
Instructions. Heat the skillet over medium-high heat until the surface is hot. Rub both sides of the swordfish steaks with a thin coating of olive oil. Place the oiled steaks in the pan. Cook the steaks for three minutes per 1/2-inch thickness.Turn the steak with a spatula and cook for two minutes per 1/2-inch thickness or until the flesh is firm when pressed with a finger. Serve the fish with your choice of sauce or topping.ook the steaks for three minutes per 1/2-inch thickness. Turn the steak with a spatula and cook for two minutes per 1/2-inch thickness or until the flesh is firm when pressed with a finger. Serve the fish with your choice of sauce or topping.