eCook Meal
Soy-baked Potato & Flaked Swordfish
with creamy sriracha mayo & spring onion
This recipe gives new meaning to the culinary concept of a loaded potato, Chef. Tamari-infused potato are baked in the oven until fluffy, savoury & crispy-skinned. Crowned with a sriracha-mayo that’s spicy, super creamy and features flaked swordfish sprinkled with NOMU Oriental Rub. Garnished with delicate dots of spring onion. It’s soy good!
Serving guide
Choose your portion size.
SOY-BAKED Potato
Preheat the oven to 220°C. Cut the Potato in half lengthways and place on the tray – don’t remove the skin! Coat in cooking spray or oil (optional), the tamari sauce, and turn cut-side down. Bake in the hot oven until the flesh is soft and the skin is crispy, 30-35 minutes. Alternatively, air fry at 200°C until crispy, 35-40 minutes (shifting halfway.)
Fish
When the roast has 10-15 minutes to go, place a pan over medium-high heat with a drizzle of oil or cooking spray. 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). In the final 30-60 seconds, spice with the NOMU rub. Remove from the pan and season.
SOME PREP
Using two forks, gently shred the swordfish and add to a bowl. Mix in the sriracha mayo, the green leaves, and ½ of the spring onion. Mix until combined and season.
DINNER IS READY
Dish the potatoes cut side up, top with the creamy sriracha Fish mixture, and garnish with the remaining spring onion. Well done, Chef!
Potato - 200g
Tamari Sauce - 5ml
Line-caught Swordfish Fillet - 150g
NOMU Seafood Rub - 2.5ml
Srirach Mayo - 50ml
Green Leaves - 40g
Spring Onion - 1
SOY-BAKED Potato
Preheat the oven to 220°C. Cut the Potato in half lengthways and place on the tray – don’t remove the skin! Coat in cooking spray or oil (optional), the tamari sauce, and turn cut-side down. Bake in the hot oven until the flesh is soft and the skin is crispy, 30-35 minutes. Alternatively, air fry at 200°C until crispy, 35-40 minutes (shifting halfway.)
Fish
When the roast has 10-15 minutes to go, place a pan over medium-high heat with a drizzle of oil or cooking spray. 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). In the final 30-60 seconds, spice with the NOMU rub. Remove from the pan and season.
SOME PREP
Using two forks, gently shred the swordfish and add to a bowl. Mix in the sriracha mayo, the green leaves, and ½ of the spring onion. Mix until combined and season.
DINNER IS READY
Dish the potatoes cut side up, top with the creamy sriracha Fish mixture, and garnish with the remaining spring onion. Well done, Chef!
Potato - 400g
Tamari Sauce - 10ml
Line-caught Swordfish Fillet - 300g
NOMU Seafood Rub - 5ml
Srirach Mayo - 100ml
Green Leaves - 80g
Spring Onion - 1
SOY-BAKED Potato
Preheat the oven to 220°C. Cut the potatoes in half lengthways and place on the tray – don’t remove the skin! Coat in cooking spray or oil (optional), the tamari sauce, and turn cut-side down. Bake in the hot oven until the flesh is soft and the skin is crispy, 40-45 minutes. Alternatively, air fry at 200°C until crispy, 35-40 minutes (shifting halfway.)
Fish
When the roast has 10-15 minutes to go, place a pan over medium-high heat with a drizzle of oil or cooking spray. 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). In the final 30-60 seconds, spice with the NOMU rub. Remove from the pan and season.
SOME PREP
Using two forks, gently shred the swordfish and add to a bowl. Mix in the sriracha mayo, the green leaves, and ½ of the spring onion. Mix until combined and season.
DINNER IS READY
Dish the potatoes cut side up, top with the creamy sriracha Fish mixture, and garnish with the remaining spring onion. Well done, Chef!
Potato - 600g
Tamari Sauce - 15ml
Line-caught Swordfish Fillet - 450g
NOMU Seafood Rub - 7.5ml
Srirach Mayo - 150ml
Green Leaves - 120g
Spring Onions - 2
SOY-BAKED Potato
Preheat the oven to 220°C. Cut the potatoes in half lengthways and place on the tray – don’t remove the skin! Coat in cooking spray or oil (optional), the tamari sauce, and turn cut-side down. Bake in the hot oven until the flesh is soft and the skin is crispy, 40-45 minutes. Alternatively, air fry at 200°C until crispy, 35-40 minutes (shifting halfway.)
Fish
When the roast has 10-15 minutes to go, place a pan over medium-high heat with a drizzle of oil or cooking spray. 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). In the final 30-60 seconds, spice with the NOMU rub. Remove from the pan and season.
SOME PREP
Using two forks, gently shred the swordfish and add to a bowl. Mix in the sriracha mayo, the green leaves, and ½ of the spring onion. Mix until combined and season.
DINNER IS READY
Dish the potatoes cut side up, top with the creamy sriracha Fish mixture, and garnish with the remaining spring onion. Well done, Chef!
Potato - 800g
Tamari Sauce - 20ml
Line-caught Swordfish Fillet - 600g
NOMU Seafood Rub - 10ml
Srirach Mayo - 200ml
Green Leaves - 160g
Spring Onions - 2
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R30.18
for 4 servings · R7.55 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Green Leaves needs 160 gWhole Spinach 350 g 350 g at R22.99 · 46% of packR10.51
-
Spring Onions needs 2Lay's Spring Onion & Cheese Chips 36 g R10.99 · whole pack (size can't be divided)R10.99
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Potato needs 800 gBulk Everyday Medium Potatoes 7 kg 7 kg at R75.99 · 11% of packR8.68
Not in the Woolies basket — source these elsewhere:
- Srirach Mayo
- NOMU Seafood Rub
- Tamari Sauce
- Line-caught Swordfish Fillet
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Soy-baked Potato & Flaked Swordfish?
The preparation time for Soy-baked Potato & Flaked Swordfish with creamy sriracha mayo & spring onion is between 20 and 35 minutes.
What is the total time required to make Soy-baked Potato & Flaked Swordfish with creamy sriracha mayo & spring onion?
The total time required to make Soy-baked Potato & Flaked Swordfish with creamy sriracha mayo & spring onion is between 40 and 55 minutes.
How many servings does Soy-baked Potato & Flaked Swordfish provide?
4 servings
What are the main ingredients in Soy-baked Potato & Flaked Swordfish?
Green Leaves, Line-caught Swordfish Fillet, NOMU Seafood Rub, Potato, Spring Onion, Spring Onions, Srirach Mayo, Tamari Sauce
What is the nutritional information of Soy-baked Potato & Flaked Swordfish?
Calories: 488, Carbs: 43 grams, Fat: grams, Protein: 40.1 grams, Sugar: 7 grams, Salt: 803 grams
How do I prepare Soy-baked Potato & Flaked Swordfish?
DINNER IS READY: Dish the potatoes cut side up, top with the creamy sriracha fish mixture, and garnish with the remaining spring onion. Well done, Chef! SOME PREP: Using two forks, gently shred the swordfish and add to a bowl. Mix in the sriracha mayo, the green leaves, and ½ of the spring onion. Mix until combined and season. FISH: When the roast has 10-15 minutes to go, place a pan over medium-high heat with a drizzle of oil or cooking spray. 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). In the final 30-60 seconds, spice with the NOMU rub. Remove from the pan and season. SOY-BAKED POTATO: Preheat the oven to 220°C. Cut the potato in half lengthways and place on the tray – don’t remove the skin! Coat in cooking spray or oil (optional), the tamari sauce, and turn cut-side down. Bake in the hot oven until the flesh is soft and the skin is crispy, 30-35 minutes. Alternatively, air fry at 200°C until crispy, 35-40 minutes (shifting halfway.)
What should be prepared from my kitchen to make Soy-baked Potato & Flaked Swordfish?
Green Leaves, Line-caught Swordfish Fillet, NOMU Seafood Rub, Potato, Spring Onion, Spring Onions, Srirach Mayo, Tamari Sauce
How many calories does Soy-baked Potato & Flaked Swordfish have?
488 calories
How much fat content does Soy-baked Potato & Flaked Swordfish have?
grams