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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.
Baked or Broiled. Bake swordfish for a quick, no fuss meal. Place the steaks in a casserole dish topped with marinade or seasonings, or spread the fish with creamy Parmesan dressing. Swordfish steaks cook within 10 minutes at 400 F. Broil the steaks at a higher heat for a firmer outer edge to the fish. Preheat your broiler for at least 10 to 15 minutes, then cook the fish for three to four minutes per side, watching it closely to avoid burning it.