eCook Meal
Tomato-caper Yellowtail
with potato mash & pickled onion
Sometimes we forget that mixing things up in the kitchen can be as simple as pairing a protein with a new ingredient. Instead of beef & tomato, let’s give fish a go with this Italian-inspired tomato sauce, dotted with silky onion & capers and spiced with NOMU Italian Rub. Served with pan-fried yellowtail fillet, pototo mash, and a green salad tossed with red wine vinegar.
Serving guide
Choose your portion size.
MAKE THE MASH
Place the Potato in a pot of salted water. Bring to a boil and cook until soft, 15-20 minutes. Drain and return to the pot. Mash with a fork, season, and cover.
START THE SAUCE
Place a pan over medium-high heat and lightly add cooking spray or a drizzle of oil (optional). When hot, fry the diced onion until soft and browned, 4-5 minutes (shifting occasionally). Add the NOMU rub, ½ the vinegar, and the Capers. Fry until fragrant, 1-2 minutes (shifting constantly).
ADD THE TOMATO
Add the cooked chopped tomato and 50ml [100ml]|#7DA0D7 of water. Simmer until thickened, 5-7 minutes. Add a splash of water if it’s too thick. Remove from the heat and season.
FRY THE FISH
Place a clean pan over medium-high heat. Pat the fish dry with paper towel and lightly coat with cooking spray or a drizzle of oil (optional). When hot, fry the fish until golden, 2-3 minutes per side. Remove from the pan and season.
SIDE SALAD
In a salad bowl, dress the salad leaves and pickled Onion with the remaining vinegar and seasoning. Set aside.
DIVE INTO DINNER
Plate up the tomato sauce and the fish. Side with the Potato mash and the dressed salad. Delish, Chef!
MAKE THE MASH
Place the Potato in a pot of salted water. Bring to a boil and cook until soft, 15-20 minutes. Drain and return to the pot. Mash with a fork, season, and cover.
START THE SAUCE
Place a pan over medium-high heat and lightly add cooking spray or a drizzle of oil (optional). When hot, fry the diced onion until soft and browned, 4-5 minutes (shifting occasionally). Add the NOMU rub, ½ the vinegar, and the Capers. Fry until fragrant, 1-2 minutes (shifting constantly).
ADD THE TOMATO
Add the cooked chopped tomato and 50ml [100ml]|#7DA0D7 of water. Simmer until thickened, 5-7 minutes. Add a splash of water if it’s too thick. Remove from the heat and season.
FRY THE FISH
Place a clean pan over medium-high heat. Pat the fish dry with paper towel and lightly coat with cooking spray or a drizzle of oil (optional). When hot, fry the fish until golden, 2-3 minutes per side. Remove from the pan and season.
SIDE SALAD
In a salad bowl, dress the salad leaves and pickled Onion with the remaining vinegar and seasoning. Set aside.
DIVE INTO DINNER
Plate up the tomato sauce and the fish. Side with the Potato mash and the dressed salad. Delish, Chef!
MAKE THE MASH
Place the Potato in a pot of salted water. Bring to a boil and cook until soft, 20-25 minutes. Drain and return to the pot. Mash with a fork, season, and cover.
START THE SAUCE
Place a pan over medium-high heat and lightly add cooking spray or a drizzle of oil (optional). When hot, fry the diced onion until soft and browned, 5-6 minutes (shifting occasionally). Add the NOMU rub, ½ the vinegar, and the Capers. Fry until fragrant, 1-2 minutes (shifting constantly).
ADD THE TOMATO
Add the cooked chopped tomato and 150ml [200ml]|#7DA0D7 of water. Simmer until thickened, 5-7 minutes. Add a splash of water if it’s too thick. Remove from the heat and season.
FRY THE FISH
Place a clean pan over medium-high heat. Pat the fish dry with paper towel and lightly coat with cooking spray or a drizzle of oil (optional). When hot, fry the fish until golden, 2-3 minutes per side. Remove from the pan and season.
SIDE SALAD
In a salad bowl, dress the salad leaves and pickled Onion with the remaining vinegar and seasoning. Set aside.
DIVE INTO DINNER
Plate up the tomato sauce and the fish. Side with the Potato mash and the dressed salad. Delish, Chef!
MAKE THE MASH
Place the Potato in a pot of salted water. Bring to a boil and cook until soft, 20-25 minutes. Drain and return to the pot. Mash with a fork, season, and cover.
START THE SAUCE
Place a pan over medium-high heat and lightly add cooking spray or a drizzle of oil (optional). When hot, fry the diced onion until soft and browned, 5-6 minutes (shifting occasionally). Add the NOMU rub, ½ the vinegar, and the Capers. Fry until fragrant, 1-2 minutes (shifting constantly).
ADD THE TOMATO
Add the cooked chopped tomato and 150ml [200ml]|#7DA0D7 of water. Simmer until thickened, 5-7 minutes. Add a splash of water if it’s too thick. Remove from the heat and season.
FRY THE FISH
Place a clean pan over medium-high heat. Pat the fish dry with paper towel and lightly coat with cooking spray or a drizzle of oil (optional). When hot, fry the fish until golden, 2-3 minutes per side. Remove from the pan and season.
SIDE SALAD
In a salad bowl, dress the salad leaves and pickled Onion with the remaining vinegar and seasoning. Set aside.
DIVE INTO DINNER
Plate up the tomato sauce and the fish. Side with the Potato mash and the dressed salad. Delish, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R92.47
for 4 servings · R23.12 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Salad Leaves needs 80 gWhole Spinach 350 g 350 g at R22.99 · 23% of packR5.25
-
Pickled Onions needs 80 gMild Pickled Onions 780 g 780 g at R69.99 · 10% of packR7.18
-
Cooked Chopped Tomato needs 200 gBulk Salad Tomatoes 1.5 kg 1.5 kg at R49.99 · 13% of packR6.67
-
Capers needs 20 gNon-Pareilles Caper Berries in Vinegar 200 g 200 g at R94.99 · 10% of packR9.50
-
Red Wine Vinegar needs 40 mlRed Wine Vinegar 250 ml 250 ml at R44.99 · 16% of packR7.20
-
Onions needs 2Hot Pickled Onions 390 g R47.99 · whole pack (size can't be divided)R47.99
-
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:
- NOMU Italian Rub
- Line-caught Yellowtail Fillets
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Tomato-caper Yellowtail?
The preparation time for Tomato-caper Yellowtail with potato mash & pickled onion is between 20 and 40 minutes.
What is the total time required to make Tomato-caper Yellowtail with potato mash & pickled onion?
The total time required to make Tomato-caper Yellowtail with potato mash & pickled onion is between 35 and 55 minutes.
How many servings does Tomato-caper Yellowtail provide?
4 servings
What are the main ingredients in Tomato-caper Yellowtail?
Capers, Cooked Chopped Tomato, Line-caught Yellowtail Fillet/s, Line-caught Yellowtail Fillets, NOMU Italian Rub, Onion, Onions, Pickled Onions, Potato, Red Wine Vinegar, Salad Leaves
What is the nutritional information of Tomato-caper Yellowtail?
Calories: 493, Carbs: 57 grams, Fat: grams, Protein: 44.1 grams, Sugar: 13 grams, Salt: 707 grams
How do I prepare Tomato-caper Yellowtail?
DIVE INTO DINNER: Plate up the tomato sauce and the fish. Side with the potato mash and the dressed salad. Delish, Chef! SIDE SALAD: In a salad bowl, dress the salad leaves and pickled onion with the remaining vinegar and seasoning. Set aside. FRY THE FISH: Place a clean pan over medium-high heat. Pat the fish dry with paper towel and lightly coat with cooking spray or a drizzle of oil (optional). When hot, fry the fish until golden, 2-3 minutes per side. Remove from the pan and season. ADD THE TOMATO: Add the cooked chopped tomato and 50ml [100ml]|#7DA0D7 of water. Simmer until thickened, 5-7 minutes. Add a splash of water if it’s too thick. Remove from the heat and season. START THE SAUCE: Place a pan over medium-high heat and lightly add cooking spray or a drizzle of oil (optional). When hot, fry the diced onion until soft and browned, 4-5 minutes (shifting occasionally). Add the NOMU rub, ½ the vinegar, and the capers. Fry until fragrant, 1-2 minutes (shifting constantly). MAKE THE MASH: Place the potato in a pot of salted water. Bring to a boil and cook until soft, 15-20 minutes. Drain and return to the pot. Mash with a fork, season, and cover.
What should be prepared from my kitchen to make Tomato-caper Yellowtail?
Capers, Cooked Chopped Tomato, Line-caught Yellowtail Fillet/s, Line-caught Yellowtail Fillets, NOMU Italian Rub, Onion, Onions, Pickled Onions, Potato, Red Wine Vinegar, Salad Leaves
How many calories does Tomato-caper Yellowtail have?
493 calories
How much fat content does Tomato-caper Yellowtail have?
grams