How does swordfish compare to other fish? A complete guide

December 13, 2025 •

5 min read

Following major conservation efforts and fisheries management, North Atlantic swordfish stocks are considered fully rebuilt and a sustainable choice. To truly appreciate this impressive catch, understanding how does swordfish compare to other fish is key, from flavor and texture to nutritional value.

Quick Summary

Swordfish offers a meaty texture and mild, slightly sweet flavor, distinguishing it from flakier white fish and fattier, more intensely flavored fish like salmon. Comparisons cover nutrition, omega-3s, and cooking versatility, while also addressing important mercury and sustainability considerations for informed consumer choices.

Key Points

Texture is Key: Swordfish has a distinct, firm, meaty texture often compared to steak, unlike the flakier flesh of cod or the oily richness of salmon.
Mild, Sweet Flavor: With a mild and slightly sweet flavor profile, swordfish is less "fishy" than salmon and holds up well to marinades and seasonings.
Higher Mercury Content: As a large predator, swordfish contains higher levels of mercury, so moderation is key, especially for pregnant women and children.
Good for High-Heat Cooking: Its sturdy texture makes swordfish perfect for high-heat cooking methods like grilling and searing, as it won't fall apart.
North Atlantic Stocks are Sustainable: Thanks to effective fisheries management, North Atlantic swordfish is a sustainable seafood choice.
Nutrient-Dense: Swordfish is rich in protein, selenium, and vitamin D, offering a healthy nutritional profile despite its mercury levels.

Taste and Texture: Meaty vs. Flaky

Swordfish is renowned for its steak-like density, which sets it apart from many other common fish varieties. The texture is firm and hearty, not flaky or delicate, making it a satisfying choice for those who prefer meatier meals. Its flavor is mild, slightly sweet, and not overtly "fishy," often drawing comparisons to beef or pork. The color of the meat can vary from a creamy off-white to a reddish-pink, often called "pumpkin" swordfish, depending on its diet.

By contrast, fish like cod and halibut are known for their flaky, tender, and mild white flesh. Salmon has a much richer, fattier, and more pronounced flavor due to its higher oil content, and it also flakes easily. Tuna, while also firm and meaty, has a different flavor profile; lean albacore is milder, while fattier tuna varieties have a distinct, rich taste. The unique qualities of swordfish make it a versatile ingredient that holds up well to robust cooking methods and flavors.

Nutritional Value: Protein, Omega-3s, and Micronutrients

Nutritionally, swordfish offers a dense package of protein and key vitamins, but its overall profile differs significantly from other popular choices. Per 100 grams, swordfish provides a good amount of protein, along with significant levels of selenium and vitamin D. It is a good source of omega-3 fatty acids, though not as high in omega-3s as salmon. Salmon is typically richer in vitamins B12, B5, and folate, while swordfish is a superior source of vitamin D. Tuna, particularly canned light tuna, can be a great source of B vitamins and protein, but leaner tuna has lower fat content compared to swordfish.

Comparing Key Nutrients

Protein: While both are excellent protein sources, tuna generally has a slightly higher protein-to-fat ratio than swordfish.
Omega-3s: Salmon is consistently higher in omega-3 fatty acids than swordfish, which is important for heart and brain health.
Vitamins: Swordfish boasts more vitamin D, while tuna offers more B12 and B6. Salmon provides more B vitamins and folate than swordfish.
Selenium: Swordfish is particularly rich in selenium, an important antioxidant.

Mercury Levels: A Critical Comparison

One of the most important comparisons, especially for pregnant women and children, is mercury content. Due to its position as a large, long-lived predatory fish, swordfish accumulates higher levels of methylmercury than many other species. The mean mercury concentration for swordfish (0.995 ppm) is notably higher than that found in species like canned light tuna (0.126 ppm), halibut (0.241 ppm), and salmon. Regulatory bodies like the FDA advise limiting consumption of high-mercury fish. In contrast, smaller, shorter-lived fish like salmon, cod, and pollock have significantly lower mercury levels, making them safer for more frequent consumption.

Cooking Methods: Versatility and Preparation

Swordfish's dense, meaty texture makes it incredibly versatile for cooking. Unlike delicate fish that can fall apart, swordfish steaks hold their shape well under high heat. This makes it ideal for grilling, pan-searing, or broiling. However, it is crucial to avoid overcooking, as this can make the fish dry and fibrous. Brushing the steak with oil or a marinade can help retain moisture during cooking. Its robust nature also allows it to pair with bold flavors, like garlic, lemon, and herbs.

In contrast:

Cod and Halibut: Their flaky texture is better suited for baking, steaming, or poaching. While they can be pan-seared, they require more careful handling.
Tuna: Best enjoyed raw as sashimi or seared rare to medium-rare to maintain its moist, buttery texture. Overcooking tuna is also a common mistake.
Salmon: The oily, rich flesh is fantastic for grilling, baking, or pan-frying, as the fat helps keep it moist and flavorful.

Sustainability: A Tale of Recovery

For many years, swordfish fisheries faced concerns regarding sustainability. However, a significant success story exists for North Atlantic swordfish. Thanks to effective international fisheries management, the North Atlantic stock is now fully rebuilt and considered a sustainable seafood choice. By choosing U.S. wild-caught North Atlantic swordfish, consumers support environmentally responsible practices. The sustainability of other fish varies by region and species. For example, some tuna species are overfished, while many salmon and cod stocks are well-managed. Organizations like the Marine Stewardship Council provide certifications for sustainable seafood.

Swordfish vs. Other Common Fish: At a Glance


Feature	Swordfish	Tuna	Salmon	Cod
Texture	Very firm, meaty, steak-like	Firm to meaty, but varies by species	Tender, flaky, rich	Flaky, delicate
Flavor	Mild, slightly sweet, not very fishy	Varies by species (mild to strong)	Rich, pronounced, oily	Mild, clean, and not fishy
Fat Content	Moderate, oily flesh	Varies by species (lean to very fatty)	High, rich in Omega-3s	Low, very lean
Mercury Level	High; limited consumption advised	Varies; Bigeye is high, canned light is low	Low	Low
Cooking Methods	Grilling, searing, broiling	Sashimi, searing (rare), grilling	Grilling, baking, searing, roasting	Baking, steaming, poaching, frying
Sustainability	Good (North Atlantic)	Varies significantly; check sources	Varies; many wild and farmed are sustainable	Varies; check sources

Conclusion: Choosing the Right Fish for You

In conclusion, swordfish stands out among other fish due to its notably firm, meaty texture and mild, slightly sweet flavor. This makes it an excellent choice for steak-like preparations, especially for those new to seafood or seeking a less "fishy" taste. While a great source of protein, vitamin D, and selenium, it is higher in mercury than many other fish, requiring mindful consumption, particularly for at-risk groups. Unlike the rich, oily flavor of salmon or the delicate flakiness of cod, swordfish offers a unique culinary experience. As with any seafood, considering nutritional benefits, mercury levels, and importantly, sustainability ratings—like the successful management of North Atlantic stocks—will help you make the best choice for your health and the environment. For more information on sustainable seafood, consult resources like the Marine Stewardship Council.

Lists of Fish with Similar Textures

Firm and Meaty: Yellowfin Tuna, Marlin, Mahi-Mahi
Flaky and Tender: Cod, Halibut, Seabass
Oily and Rich: Salmon, Mackerel, Sardines

Top Cooking Methods for Swordfish

Grilling: Creates a nice char and smoky flavor.
Pan-Searing: Yields a delicious crust while keeping the inside moist.
Broiling: A quick and easy method for evenly cooking steaks.
Baking (al cartoccio): Excellent for infusing flavors with herbs and vegetables.
Skewers/Kebabs: The firm flesh holds up perfectly on a skewer.

Frequently Asked Questions

The answer depends on the type of tuna and your specific health goals. Swordfish has more vitamin D and is higher in fat, including beneficial omega-3s, while tuna can offer more protein and B vitamins. Crucially, swordfish has significantly higher mercury levels than canned light tuna, which is a major health consideration.

The primary difference lies in their fat content and texture. Swordfish is a lean, firm, and meaty white fish, whereas salmon is a fattier, oil-rich fish with a tender, flaky texture and more pronounced flavor.

Swordfish's dense, firm flesh and mild flavor give it a meaty mouthfeel that is often compared to steak. This firm texture allows it to be prepared in similar ways, such as grilling or broiling, without falling apart.

Yes, but in moderation. Health authorities recommend limiting swordfish intake due to its high mercury content, especially for children and pregnant or nursing women. For most healthy adults, consuming it occasionally is acceptable.

For a similar firm, meaty texture, yellowfin tuna or marlin are good substitutes. For a less expensive and equally versatile option, consider firm-fleshed fish like mahi-mahi.

The key is to avoid overcooking. High-heat methods like grilling or pan-searing work best. Brushing the steak with oil or a marinade beforehand and cooking it for a few minutes per side until just opaque will help keep it moist and tender.

The North Atlantic swordfish stock is a great example of sustainable management. To ensure your swordfish is sustainably sourced, look for labels from organizations like the Marine Stewardship Council or consult the NOAA FishWatch website.