eCook Meal
Baked Swordfish & Creamy Onions
with roasted butternut
You will have no doubt in your cooking talent after making this recipe, Chef! Spiced with NOMU Seafood Rub and baked in the oven, flaky swordfish is doused in a savoury sauce of creamy, silky onion. Served with golden butternut half-moons and herbaceous fresh parsley as garnish. Straightforward yet stylish food.
Serving guide
Choose your portion size.
THE ROAST WONDERFUL MOMENT
Preheat the oven to 200°C. Spread the Butternut on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
NO DOUBT IN THIS SWORDFISH
When the Butternut has 10-15 minutes remaining, pat the swordfish dry with paper towel. Coat in the NOMU rub, oil, and seasoning. Place it on the tray with the butternut (or on a separate baking tray), skin-side down. Bake for the remaining time, until cooked through and tender.
CREAMY Onions
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the Onion until soft and lightly golden, 4-5 minutes (shifting occasionally). In the final 1-2 minutes, add a knob of butter and stir in the cream. Remove from the heat and season.
SWORDFISH TIME!
Plate up the roasted Butternut half-moons, side with the baked swordfish and top with the creamy onion. Sprinkle over the parsley. Simply stunning, Chef!
THE ROAST WONDERFUL MOMENT
Preheat the oven to 200°C. Spread the Butternut on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
NO DOUBT IN THIS SWORDFISH
When the Butternut has 10-15 minutes remaining, pat the swordfish dry with paper towel. Coat in the NOMU rub, oil, and seasoning. Place it on the tray with the butternut (or on a separate baking tray), skin-side down. Bake for the remaining time, until cooked through and tender.
CREAMY Onions
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the Onion until soft and lightly golden, 4-5 minutes (shifting occasionally). In the final 1-2 minutes, add a knob of butter and stir in the cream. Remove from the heat and season.
SWORDFISH TIME!
Plate up the roasted Butternut half-moons, side with the baked swordfish and top with the creamy onion. Sprinkle over the parsley. Simply stunning, Chef!
THE ROAST WONDERFUL MOMENT
Preheat the oven to 200°C. Spread the Butternut on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 30-35 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
NO DOUBT IN THIS SWORDFISH
When the Butternut has 10-15 minutes remaining, pat the swordfish dry with paper towel. Coat in the NOMU rub, oil, and seasoning. Place it on the tray with the butternut (or on a separate baking tray), skin-side down. Bake for the remaining time, until cooked through and tender.
CREAMY Onions
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the Onions until soft and lightly golden, 6-7 minutes (shifting occasionally). In the final 1-2 minutes, add a knob of butter and stir in the cream. Remove from the heat and season.
SWORDFISH TIME!
Plate up the roasted Butternut half-moons, side with the baked swordfish and top with the creamy onion. Sprinkle over the parsley. Simply stunning, Chef!
THE ROAST WONDERFUL MOMENT
Preheat the oven to 200°C. Spread the Butternut on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 30-35 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
NO DOUBT IN THIS SWORDFISH
When the Butternut has 10-15 minutes remaining, pat the swordfish dry with paper towel. Coat in the NOMU rub, oil, and seasoning. Place it on the tray with the butternut (or on a separate baking tray), skin-side down. Bake for the remaining time, until cooked through and tender.
CREAMY Onions
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the Onions until soft and lightly golden, 6-7 minutes (shifting occasionally). In the final 1-2 minutes, add a knob of butter and stir in the cream. Remove from the heat and season.
SWORDFISH TIME!
Plate up the roasted Butternut half-moons, side with the baked swordfish and top with the creamy onion. Sprinkle over the parsley. Simply stunning, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R29.07
for 4 servings · R7.27 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Fresh Cream needs 160 mlFresh Full Cream Milk 2 L 2 L at R40.99 · 8% of packR3.28
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Butternut needs 1 kgButternut 3 kg 3 kg at R45.00 · 33% of packR15.00
-
Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
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Fresh Parsley needs 10 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 7% of packR3.80
Not in the Woolies basket — source these elsewhere:
- NOMU Seafood Rub
- Line-caught Swordfish Fillet
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Baked Swordfish & Creamy Onions?
The preparation time for Baked Swordfish & Creamy Onions with roasted butternut is between 20 and 35 minutes.
What is the total time required to make Baked Swordfish & Creamy Onions with roasted butternut?
The total time required to make Baked Swordfish & Creamy Onions with roasted butternut is between 40 and 55 minutes.
How many servings does Baked Swordfish & Creamy Onions provide?
4 servings
What are the main ingredients in Baked Swordfish & Creamy Onions?
Butternut, Fresh Cream, Fresh Parsley, Line-caught Swordfish Fillet, NOMU Seafood Rub, Onion, Onions
What is the nutritional information of Baked Swordfish & Creamy Onions?
Calories: 529, Carbs: 43 grams, Fat: grams, Protein: 31.2 grams, Sugar: 13.3 grams, Salt: 418 grams
How do I prepare Baked Swordfish & Creamy Onions?
SWORDFISH TIME!: Plate up the roasted butternut half-moons, side with the baked swordfish and top with the creamy onion. Sprinkle over the parsley. Simply stunning, Chef! CREAMY ONIONS: Place a pan over medium-high heat with a drizzle of oil. When hot, fry the onion until soft and lightly golden, 4-5 minutes (shifting occasionally). In the final 1-2 minutes, add a knob of butter and stir in the cream. Remove from the heat and season. NO DOUBT IN THIS SWORDFISH: When the butternut has 10-15 minutes remaining, pat the swordfish dry with paper towel. Coat in the NOMU rub, oil, and seasoning. Place it on the tray with the butternut (or on a separate baking tray), skin-side down. Bake for the remaining time, until cooked through and tender. THE ROAST WONDERFUL MOMENT: Preheat the oven to 200°C. Spread the butternut on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
What should be prepared from my kitchen to make Baked Swordfish & Creamy Onions?
Butternut, Fresh Cream, Fresh Parsley, Line-caught Swordfish Fillet, NOMU Seafood Rub, Onion, Onions
How many calories does Baked Swordfish & Creamy Onions have?
529 calories
How much fat content does Baked Swordfish & Creamy Onions have?
grams