eCook Meal
Spicy Creamy Swordfish
with orzo, roasted butternut & fresh parsley
A pan-seared swordfish fillet swims in a homemade cream & lemon sauce, elevated with garlic, NOMU Spanish Rub, fresh chilli and dotted with silky onion. Served on a bed of butternut-loaded orzo pasta with herbaceous parsley for freshness. This recipe is a real catch to add to your culinary repertoire, Chef!
Serving guide
Choose your portion size.
BUTTERNUT
Preheat the oven to 200°C. Spread out the butternut on a roasting tray. Coat in oil and season. Roast in the hot oven until cooked through and crispy, 25-30 minutes (shifting halfway).
OR-ZO GOOD!
Bring a pot of salted water to a boil for the orzo. Cook the orzo until al dente, 10-12 minutes. Drain and toss through a drizzle of olive oil.
FLIPPING GOOD Fish
When the butternut has 15-20 minutes remaining, place a pan over medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). Remove from the pan.
SPICY, CREAMY & DREAMY
Return the pan, wiped down, to medium heat with a drizzle of oil. Fry the Onion until soft, 2-3 minutes (shifting occasionally). Add the garlic, the NOMU rub, and the chilli (to taste). Fry until fragrant, 1-2 minutes (shifting constantly). Pour in the cream and 50ml [100ml]|#7DA0D7 of water. Simmer until slightly thickened, 3-4 minutes.
SWORDFISH
Once the sauce has thickened, add the browned swordfish and simmer until cooked through, 1-2 minutes. Add the lemon juice (to taste) and season.
FINAL FLAIR
Add the roasted butternut and ½ the parsley to the orzo. Mix until combined.
INDULGE!
Plate up the loaded orzo. Top with the swordfish and the creamy sauce. Sprinkle over the remaining parsley. Well done, Chef!
Butternut Chunks - 200g
Orzo Pasta - 75ml
Line-caught Swordfish Fillet/s - 150g
Onion - 1
Garlic Clove - 1
NOMU Spanish Rub - 7.5ml
Fresh Chilli - 1
Fresh Cream - 50ml
Lemon Juice - 15ml
Fresh Parsley - 3g
BUTTERNUT
Preheat the oven to 200°C. Spread out the butternut on a roasting tray. Coat in oil and season. Roast in the hot oven until cooked through and crispy, 25-30 minutes (shifting halfway).
OR-ZO GOOD!
Bring a pot of salted water to a boil for the orzo. Cook the orzo until al dente, 10-12 minutes. Drain and toss through a drizzle of olive oil.
FLIPPING GOOD Fish
When the butternut has 15-20 minutes remaining, place a pan over medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). Remove from the pan.
SPICY, CREAMY & DREAMY
Return the pan, wiped down, to medium heat with a drizzle of oil. Fry the Onion until soft, 2-3 minutes (shifting occasionally). Add the garlic, the NOMU rub, and the chilli (to taste). Fry until fragrant, 1-2 minutes (shifting constantly). Pour in the cream and 50ml [100ml]|#7DA0D7 of water. Simmer until slightly thickened, 3-4 minutes.
SWORDFISH
Once the sauce has thickened, add the browned swordfish and simmer until cooked through, 1-2 minutes. Add the lemon juice (to taste) and season.
FINAL FLAIR
Add the roasted butternut and ½ the parsley to the orzo. Mix until combined.
INDULGE!
Plate up the loaded orzo. Top with the swordfish and the creamy sauce. Sprinkle over the remaining parsley. Well done, Chef!
Butternut Chunks - 400g
Orzo Pasta - 150ml
Line-caught Swordfish Fillet/s - 300g
Onion - 1
Garlic Clove - 1
NOMU Spanish Rub - 15ml
Fresh Chilli - 1
Fresh Cream - 100ml
Lemon Juice - 30ml
Fresh Parsley - 5g
BUTTERNUT
Preheat the oven to 200°C. Spread out the butternut on a roasting tray. Coat in oil and season. Roast in the hot oven until cooked through and crispy, 30-35 minutes (shifting halfway).
OR-ZO GOOD!
Bring a pot of salted water to a boil for the orzo. Cook the orzo until al dente, 10-12 minutes. Drain and toss through a drizzle of olive oil.
FLIPPING GOOD Fish
When the butternut has 15-20 minutes remaining, place a pan over medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). Remove from the pan.
SPICY, CREAMY & DREAMY
Return the pan, wiped down, to medium heat with a drizzle of oil. Fry the Onion until soft, 2-3 minutes (shifting occasionally). Add the garlic, the NOMU rub, and the chilli (to taste). Fry until fragrant, 1-2 minutes (shifting constantly). Pour in the cream and 150ml [200ml]|#7DA0D7 of water. Simmer until slightly thickened, 3-4 minutes.
SWORDFISH
Once the sauce has thickened, add the browned swordfish and simmer until cooked through, 1-2 minutes. Add the lemon juice (to taste) and season.
FINAL FLAIR
Add the roasted butternut and ½ the parsley to the orzo. Mix until combined.
INDULGE!
Plate up the loaded orzo. Top with the swordfish and the creamy sauce. Sprinkle over the remaining parsley. Well done, Chef!
Butternut Chunks - 600g
Orzo Pasta - 225ml
Line-caught Swordfish Fillet - 450g
Onions - 1
Garlic Cloves - 2
NOMU Spanish Rub - 22.5ml
Fresh Chilli - 2
Fresh Cream - 150ml
Lemon Juice - 45ml
Fresh Parsley - 8g
BUTTERNUT
Preheat the oven to 200°C. Spread out the butternut on a roasting tray. Coat in oil and season. Roast in the hot oven until cooked through and crispy, 30-35 minutes (shifting halfway).
OR-ZO GOOD!
Bring a pot of salted water to a boil for the orzo. Cook the orzo until al dente, 10-12 minutes. Drain and toss through a drizzle of olive oil.
FLIPPING GOOD Fish
When the butternut has 15-20 minutes remaining, place a pan over medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). Remove from the pan.
SPICY, CREAMY & DREAMY
Return the pan, wiped down, to medium heat with a drizzle of oil. Fry the Onion until soft, 2-3 minutes (shifting occasionally). Add the garlic, the NOMU rub, and the chilli (to taste). Fry until fragrant, 1-2 minutes (shifting constantly). Pour in the cream and 150ml [200ml]|#7DA0D7 of water. Simmer until slightly thickened, 3-4 minutes.
SWORDFISH
Once the sauce has thickened, add the browned swordfish and simmer until cooked through, 1-2 minutes. Add the lemon juice (to taste) and season.
FINAL FLAIR
Add the roasted butternut and ½ the parsley to the orzo. Mix until combined.
INDULGE!
Plate up the loaded orzo. Top with the swordfish and the creamy sauce. Sprinkle over the remaining parsley. Well done, Chef!
Butternut Chunks - 800g
Orzo Pasta - 300ml
Line-caught Swordfish Fillet - 600g
Onions - 1
Garlic Cloves - 2
NOMU Spanish Rub - 30ml
Fresh Chilli - 2
Fresh Cream - 200ml
Lemon Juice - 60ml
Fresh Parsley - 10g
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R118.89
for 4 servings · R29.72 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Fresh Parsley needs 10 gParsley Refill 8 g 8 g at R23.99 · 1.25× packR29.99
-
Lemon Juice needs 60 mlLemon Juice 500 ml 500 ml at R31.99 · 12% of packR3.84
-
Fresh Cream needs 200 mlFresh Full Cream Milk 2 L 2 L at R40.99 · 10% of packR4.10
-
Fresh Chilli needs 2Extra Hot Habanero Chillies 50 g R15.99 · whole pack (size can't be divided)R15.99
-
Garlic Cloves needs 2Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
-
Onions needs 1Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
-
Orzo Pasta needs 300 mlOrzo Pasta 500 g R22.99 · whole pack (size can't be divided)R22.99
-
Butternut Chunks needs 800 gButternut 3 kg 3 kg at R45.00 · 27% of packR12.00
Not in the Woolies basket — source these elsewhere:
- NOMU Spanish Rub
- Line-caught Swordfish Fillet
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Spicy Creamy Swordfish?
The preparation time for Spicy Creamy Swordfish with orzo, roasted butternut & fresh parsley is between 15 and 30 minutes.
What is the total time required to make Spicy Creamy Swordfish with orzo, roasted butternut & fresh parsley?
The total time required to make Spicy Creamy Swordfish with orzo, roasted butternut & fresh parsley is between 40 and 55 minutes.
How many servings does Spicy Creamy Swordfish provide?
4 servings
What are the main ingredients in Spicy Creamy Swordfish?
Butternut Chunks, Fresh Chilli, Fresh Cream, Fresh Parsley, Garlic Clove, Garlic Cloves, Lemon Juice, Line-caught Swordfish Fillet, Line-caught Swordfish Fillet/s, NOMU Spanish Rub, Onion, Onions, Orzo Pasta
What is the nutritional information of Spicy Creamy Swordfish?
Calories: 822, Carbs: 88 grams, Fat: grams, Protein: 44 grams, Sugar: 16 grams, Salt: 528 grams
How do I prepare Spicy Creamy Swordfish?
INDULGE!: Plate up the loaded orzo. Top with the swordfish and the creamy sauce. Sprinkle over the remaining parsley. Well done, Chef! FINAL FLAIR: Add the roasted butternut and ½ the parsley to the orzo. Mix until combined. SWORDFISH: Once the sauce has thickened, add the browned swordfish and simmer until cooked through, 1-2 minutes. Add the lemon juice (to taste) and season. SPICY, CREAMY & DREAMY: Return the pan, wiped down, to medium heat with a drizzle of oil. Fry the onion until soft, 2-3 minutes (shifting occasionally). Add the garlic, the NOMU rub, and the chilli (to taste). Fry until fragrant, 1-2 minutes (shifting constantly). Pour in the cream and 50ml [100ml]|#7DA0D7 of water. Simmer until slightly thickened, 3-4 minutes. FLIPPING GOOD FISH: When the butternut has 15-20 minutes remaining, place a pan over medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). Remove from the pan. OR-ZO GOOD!: Bring a pot of salted water to a boil for the orzo. Cook the orzo until al dente, 10-12 minutes. Drain and toss through a drizzle of olive oil. BUTTERNUT: Preheat the oven to 200°C. Spread out the butternut on a roasting tray. Coat in oil and season. Roast in the hot oven until cooked through and crispy, 25-30 minutes (shifting halfway).
What should be prepared from my kitchen to make Spicy Creamy Swordfish?
Butternut Chunks, Fresh Chilli, Fresh Cream, Fresh Parsley, Garlic Clove, Garlic Cloves, Lemon Juice, Line-caught Swordfish Fillet, Line-caught Swordfish Fillet/s, NOMU Spanish Rub, Onion, Onions, Orzo Pasta
How many calories does Spicy Creamy Swordfish have?
822 calories
How much fat content does Spicy Creamy Swordfish have?
grams