eCook Meal
Japanese Swordfish & Roasted Butternut
with a pickled onion & cucumber salad
Have you been steering clear of sauces to save on calories? Good news, Chef! With a clever trick or two, you can still enjoy a depth of flavour, like this tasty teriyaki swordfish fillet, packed with savoury umami. Served with oven-roasted butternut spiced with NOMU One for All Rub, pickled onion & cucumber and a simple, refreshing salad dotted with chilli flakes & sesame seeds.
Serving guide
Choose your portion size.
OM NOM NOMU VEG
Preheat the oven to 200°C. Spread the butternut on a roasting tray. Lightly coat with cooking spray or oil (optional) and the NOMU Rub. 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).
QUICK PICKLE
In a bowl, combine the Onion, Cucumber and pickling liquid. Add a splash of water and set aside to pickle.
TASTY TERIYAKI Fish
Place a pan over medium heat. Pat the Fish dry with paper towel and coat in cooking spray (or an oil of your choice). When hot, fry the fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). In the final minute, baste with the teriyaki sauce and remove the pan from the heat.
SPICY SEAFOOD
Plate up the salad leaves, topping with the pickled Onion and Cucumber. Drizzle a bit of the pickling liquid over the salad as a dressing. Side with the roasted butternut and teriyaki fish. Garnish the fish with the spicy sesames. Just like that, supper is ready!
OM NOM NOMU VEG
Preheat the oven to 200°C. Spread the butternut on a roasting tray. Lightly coat with cooking spray or oil (optional) and the NOMU Rub. 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).
QUICK PICKLE
In a bowl, combine the Onion, Cucumber and pickling liquid. Add a splash of water and set aside to pickle.
TASTY TERIYAKI Fish
Place a pan over medium heat. Pat the Fish dry with paper towel and coat in cooking spray (or an oil of your choice). When hot, fry the fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). In the final minute, baste with the teriyaki sauce and remove the pan from the heat.
SPICY SEAFOOD
Plate up the salad leaves, topping with the pickled Onion and Cucumber. Drizzle a bit of the pickling liquid over the salad as a dressing. Side with the roasted butternut and teriyaki fish. Garnish the fish with the spicy sesames. Just like that, supper is ready!
OM NOM NOMU VEG
Preheat the oven to 200°C. Spread the butternut on a roasting tray. Lightly coat with cooking spray or oil (optional) and the NOMU Rub. Roast in the hot oven until golden, 30-35 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 25-30 minutes (shifting halfway).
QUICK PICKLE
In a bowl, combine the Onion, Cucumber and pickling liquid. Add a splash of water and set aside to pickle.
TASTY TERIYAKI Fish
Place a pan over medium heat. Pat the Fish dry with paper towel and coat in cooking spray (or an oil of your choice). When hot, fry the fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). In the final minute, baste with the teriyaki sauce and remove the pan from the heat.
SPICY SEAFOOD
Plate up the salad leaves, topping with the pickled Onion and Cucumber. Drizzle a bit of the pickling liquid over the salad as a dressing. Side with the roasted butternut and teriyaki fish. Garnish the fish with the spicy sesames. Just like that, supper is ready!
OM NOM NOMU VEG
Preheat the oven to 200°C. Spread the butternut on a roasting tray. Lightly coat with cooking spray or oil (optional) and the NOMU Rub. Roast in the hot oven until golden, 30-35 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 25-30 minutes (shifting halfway).
QUICK PICKLE
In a bowl, combine the Onion, Cucumber and pickling liquid. Add a splash of water and set aside to pickle.
TASTY TERIYAKI Fish
Place a pan over medium heat. Pat the Fish dry with paper towel and coat in cooking spray (or an oil of your choice). When hot, fry the fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). In the final minute, baste with the teriyaki sauce and remove the pan from the heat.
SPICY SEAFOOD
Plate up the salad leaves, topping with the pickled Onion and Cucumber. Drizzle a bit of the pickling liquid over the salad as a dressing. Side with the roasted butternut and teriyaki fish. Garnish the fish with the spicy sesames. Just like that, supper is ready!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R84.85
for 4 servings · R21.21 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Teriyaki Sauce needs 120 mlAsian Teriyaki Sauce 180 ml 180 ml at R58.99 · 67% of packR39.33
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Cucumber needs 200 gMini Cucumbers 350 g 350 g at R31.99 · 57% of packR18.28
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Salad Leaves needs 80 gWhole Spinach 350 g 350 g at R22.99 · 23% of packR5.25
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Onion needs 1Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
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Butternut Chunks needs 1 kgButternut 3 kg 3 kg at R45.00 · 33% of packR15.00
Not in the Woolies basket — source these elsewhere:
- Pickling Liquid
- Spicy Sesames
- NOMU One For All Rub
- Line-caught Swordfish Fillet
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Japanese Swordfish & Roasted Butternut?
The preparation time for Japanese Swordfish & Roasted Butternut with a pickled onion & cucumber salad is between 25 and 40 minutes.
What is the total time required to make Japanese Swordfish & Roasted Butternut with a pickled onion & cucumber salad?
The total time required to make Japanese Swordfish & Roasted Butternut with a pickled onion & cucumber salad is between 30 and 45 minutes.
How many servings does Japanese Swordfish & Roasted Butternut provide?
4 servings
What are the main ingredients in Japanese Swordfish & Roasted Butternut?
Butternut Chunks, Cucumber, Line-caught Swordfish Fillet, NOMU One For All Rub, Onion, Pickling Liquid, Salad Leaves, Spicy Sesames, Teriyaki Sauce
What is the nutritional information of Japanese Swordfish & Roasted Butternut?
Calories: 442, Carbs: 48 grams, Fat: grams, Protein: 32.6 grams, Sugar: 22 grams, Salt: 1780 grams
How do I prepare Japanese Swordfish & Roasted Butternut?
SPICY SEAFOOD: Plate up the salad leaves, topping with the pickled onion and cucumber. Drizzle a bit of the pickling liquid over the salad as a dressing. Side with the roasted butternut and teriyaki fish. Garnish the fish with the spicy sesames. Just like that, supper is ready! TASTY TERIYAKI FISH: Place a pan over medium heat. Pat the fish dry with paper towel and coat in cooking spray (or an oil of your choice). When hot, fry the fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). In the final minute, baste with the teriyaki sauce and remove the pan from the heat. QUICK PICKLE: In a bowl, combine the onion, cucumber and pickling liquid. Add a splash of water and set aside to pickle. OM NOM NOMU VEG: Preheat the oven to 200°C. Spread the butternut on a roasting tray. Lightly coat with cooking spray or oil (optional) and the NOMU Rub. 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 Japanese Swordfish & Roasted Butternut?
Butternut Chunks, Cucumber, Line-caught Swordfish Fillet, NOMU One For All Rub, Onion, Pickling Liquid, Salad Leaves, Spicy Sesames, Teriyaki Sauce
How many calories does Japanese Swordfish & Roasted Butternut have?
442 calories
How much fat content does Japanese Swordfish & Roasted Butternut have?
grams