Tips: Swordfish populations have increased to a more sustainable level--choose handline- or harpoon-caught from the North Atlantic and Eastern Pacific. Swordfish is high in mercury, so it's best to eat it only occasionally. Women who may become pregnant, breast-feeding mothers and young children should avoid swordfish. Halibut is a good alternative.
Serving Size: 3 oz. fish & 2/3 cup broccoli rabe each
318 calories; protein 23.6g; carbohydrates 6g; dietary fiber 0.3g; sugars 1.5g; fat 22.2g; saturated fat 8g; cholesterol 87.5mg; vitamin a iu 7735.6IU; vitamin c 107.6mg; folate 3.1mcg; calcium 66.4mg; iron 1.4mg; magnesium 30.4mg; potassium 424.6mg; sodium 420.8mg.