Fresh wild-caught swordfish sold by the pound at Costco warehouses. This premium seafood is a large predatory fish with firm, meaty texture and a mildly sweet flavor. Swordfish is rich in high-quality protein and heart-healthy omega-3 fatty acids. It's exceptionally high in essential nutrients including selenium and vitamin D.

When available seasonally, Costco's fresh wild swordfish is a popular choice among members who describe it as phenomenally good quality. The fish has a distinctive firm texture that holds up well to various cooking methods including grilling, pan-searing, baking, boiling, and stewing. It's often prepared similarly to beef steak with simple seasonings or oil-based marinades containing fresh herbs.

Nutrition per 3-ounce cooked serving: 146 calories, 20g protein, 6.7g fat, 0g carbs. Provides 764mg of omega-3 fatty acids (EPA and DHA combined), 106% daily value of selenium, and 71% daily value of vitamin D. Rich in B vitamins including niacin and vitamin B12, plus potassium, magnesium, and zinc.

As a large predatory fish, swordfish contains higher mercury levels than smaller fish. Pregnant women, breastfeeding mothers, and young children should avoid consumption. For others, occasional servings can provide significant health benefits for heart health, bone health, immunity, and brain function.