eCook Meal
Jamaican-style Swordfish
with roasted butternut & onion
Famous for bringing bags of flavour to chicken recipes, we introduce you to the fiery, sweet & spicy effects of Jerk seasoning for swordfish fillet. Served with a simple but very satisfying homemade pineapple, chilli & spring onion relish, with golden butternut cubes & silky onion. Garnished with a garlic-parsley mixture for extra freshness & herbaceousness.
Serving guide
Choose your portion size.
FRESH HERBS
Preheat the oven to 200°C. Rinse and separate the herbs. Pick and finely chop the coriander, and pick and roughly chop the parsley.
JERK-SPICED VEG
Spread the Butternut and onion on a roasting tray. Lightly coat with cooking spray or oil (optional), the jerk seasoning, and seasoning. 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).
SWEET & SPICY RELISH
To a bowl, add the pineapple, spring Onion (to taste), coriander, chilli (to taste), and ½ the lemon juice (to taste). Toss to combine, season, and set aside in the fridge.
FOR THE Fish
In a small bowl, combine the remaining lemon juice, the garlic, ½ the parsley, and set aside.
SENSATIONAL SWORDFISH
Place a pan over medium heat. Pat the swordfish dry with paper towel and lightly coat with the flour and cooking spray or oil (optional). 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 1-2 minutes, add the garlic and parsley mixture. Remove from the pan, reserving the herby garlic mixture, and season.
DIVE INTO DINNER
Serve the roasted Butternut and onion alongside the crispy fish. Spoon the reserved herby garlic over the fish and serve the pineapple and fresh chilli relish on the side. Garnish with the remaining parsley.
FRESH HERBS
Preheat the oven to 200°C. Rinse and separate the herbs. Pick and finely chop the coriander, and pick and roughly chop the parsley.
JERK-SPICED VEG
Spread the Butternut and onion on a roasting tray. Lightly coat with cooking spray or oil (optional), the jerk seasoning, and seasoning. 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).
SWEET & SPICY RELISH
To a bowl, add the pineapple, spring Onion (to taste), coriander, chilli (to taste), and ½ the lemon juice (to taste). Toss to combine, season, and set aside in the fridge.
FOR THE Fish
In a small bowl, combine the remaining lemon juice, the garlic, ½ the parsley, and set aside.
SENSATIONAL SWORDFISH
Place a pan over medium heat. Pat the swordfish dry with paper towel and lightly coat with the flour and cooking spray or oil (optional). 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 1-2 minutes, add the garlic and parsley mixture. Remove from the pan, reserving the herby garlic mixture, and season.
DIVE INTO DINNER
Serve the roasted Butternut and onion alongside the crispy fish. Spoon the reserved herby garlic over the fish and serve the pineapple and fresh chilli relish on the side. Garnish with the remaining parsley.
FRESH HERBS
Preheat the oven to 200°C. Rinse and separate the herbs. Pick and finely chop the coriander, and pick and roughly chop the parsley.
JERK-SPICED VEG
Spread the Butternut and onion on a roasting tray. Lightly coat with cooking spray or oil (optional), the jerk seasoning, and seasoning. 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).
SWEET & SPICY RELISH
To a bowl, add the pineapple, spring Onion (to taste), coriander, chilli (to taste), and ½ the lemon juice (to taste). Toss to combine, season, and set aside in the fridge.
FOR THE Fish
In a small bowl, combine the remaining lemon juice, the garlic, ½ the parsley, and set aside.
SENSATIONAL SWORDFISH
Place a pan over medium heat. Pat the swordfish dry with paper towel and lightly coat with the flour and cooking spray or oil (optional). 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 1-2 minutes, add the garlic and parsley mixture. Remove from the pan, reserving the herby garlic mixture, and season.
DIVE INTO DINNER
Serve the roasted Butternut and onion alongside the crispy fish. Spoon the reserved herby garlic over the fish and serve the pineapple and fresh chilli relish on the side. Garnish with the remaining parsley.
FRESH HERBS
Preheat the oven to 200°C. Rinse and separate the herbs. Pick and finely chop the coriander, and pick and roughly chop the parsley.
JERK-SPICED VEG
Spread the Butternut and onion on a roasting tray. Lightly coat with cooking spray or oil (optional), the jerk seasoning, and seasoning. 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).
SWEET & SPICY RELISH
To a bowl, add the pineapple, spring Onion (to taste), coriander, chilli (to taste), and ½ the lemon juice (to taste). Toss to combine, season, and set aside in the fridge.
FOR THE Fish
In a small bowl, combine the remaining lemon juice, the garlic, ½ the parsley, and set aside.
SENSATIONAL SWORDFISH
Place a pan over medium heat. Pat the swordfish dry with paper towel and lightly coat with the flour and cooking spray or oil (optional). 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 1-2 minutes, add the garlic and parsley mixture. Remove from the pan, reserving the herby garlic mixture, and season.
DIVE INTO DINNER
Serve the roasted Butternut and onion alongside the crispy fish. Spoon the reserved herby garlic over the fish and serve the pineapple and fresh chilli relish on the side. Garnish with the remaining parsley.
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R91.40
for 4 servings · R22.85 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Garlic Cloves needs 2Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
-
Lemon Juice needs 60 mlLemon Juice 500 ml 500 ml at R31.99 · 12% of packR3.84
-
Fresh Chillies needs 2Extra Hot Habanero Chillies 50 g R15.99 · whole pack (size can't be divided)R15.99
-
Mixed Herbs needs 20 gBoursin® High Fat Soft Cheese with Garlic & Mixed Herbs 150 g 150 g at R86.99 · 13% of packR11.60
-
Spring Onions needs 2Lay's Spring Onion & Cheese Chips 36 g R10.99 · whole pack (size can't be divided)R10.99
-
Onions needs 2Lay's Spring Onion & Cheese Chips 36 g R10.99 · whole pack (size can't be divided)R10.99
-
Butternut needs 1 kgButternut 3 kg 3 kg at R45.00 · 33% of packR15.00
Not in the Woolies basket — source these elsewhere:
- Cake Flour
- Tinned Pineapple Pieces
- Old Stone Mill Jerk Seasoning
- Line-caught Swordfish Fillets
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Jamaican-style Swordfish?
The preparation time for Jamaican-style Swordfish with roasted butternut & onion is between 30 and 40 minutes.
What is the total time required to make Jamaican-style Swordfish with roasted butternut & onion?
The total time required to make Jamaican-style Swordfish with roasted butternut & onion is between 40 and 60 minutes.
How many servings does Jamaican-style Swordfish provide?
4 servings
What are the main ingredients in Jamaican-style Swordfish?
Butternut, Cake Flour, Fish, Fresh Chilli, Fresh Chillies, Garlic Clove, Garlic Cloves, Lemon Juice, Line-caught Swordfish Fillet/s, Line-caught Swordfish Fillets, Mixed Herbs, Old Stone Mill Jerk Seasoning, Onion, Onions, Spring Onion, Spring Onions, Tinned Pineapple Pieces
What is the nutritional information of Jamaican-style Swordfish?
Calories: 450, Carbs: 47 grams, Fat: grams, Protein: 35.2 grams, Sugar: 18 grams, Salt: 142 grams
How do I prepare Jamaican-style Swordfish?
DIVE INTO DINNER: Serve the roasted butternut and onion alongside the crispy fish. Spoon the reserved herby garlic over the fish and serve the pineapple and fresh chilli relish on the side. Garnish with the remaining parsley. SENSATIONAL SWORDFISH: Place a pan over medium heat. Pat the swordfish dry with paper towel and lightly coat with the flour and cooking spray or oil (optional). 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 1-2 minutes, add the garlic and parsley mixture. Remove from the pan, reserving the herby garlic mixture, and season. FOR THE FISH: In a small bowl, combine the remaining lemon juice, the garlic, ½ the parsley, and set aside. SWEET & SPICY RELISH: To a bowl, add the pineapple, spring onion (to taste), coriander, chilli (to taste), and ½ the lemon juice (to taste). Toss to combine, season, and set aside in the fridge. JERK-SPICED VEG: Spread the butternut and onion on a roasting tray. Lightly coat with cooking spray or oil (optional), the jerk seasoning, and seasoning. 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). FRESH HERBS: Preheat the oven to 200°C. Rinse and separate the herbs. Pick and finely chop the coriander, and pick and roughly chop the parsley.
What should be prepared from my kitchen to make Jamaican-style Swordfish?
Butternut, Cake Flour, Fish, Fresh Chilli, Fresh Chillies, Garlic Clove, Garlic Cloves, Lemon Juice, Line-caught Swordfish Fillet/s, Line-caught Swordfish Fillets, Mixed Herbs, Old Stone Mill Jerk Seasoning, Onion, Onions, Spring Onion, Spring Onions, Tinned Pineapple Pieces
How many calories does Jamaican-style Swordfish have?
450 calories
How much fat content does Jamaican-style Swordfish have?
grams