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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.
Cook swordfish like you would a rare steak: Use high heat to sear the outside, and let it stay a little rare in the middle. I cook it about 5 minutes on one side, then 2-3 minutes on the other for an inch-thick steak.