eCook Meal
Sweet ‘n Sour Swordfish
with egg noodles & pineapple pieces
Crispy swordfish fillet is served with tender egg noodles coated in a tasty sweet & sour pickled pepper and pineapple sauce. This dish is finished off with crunchy chopped peanuts and aromatic fresh coriander. The perfect balance of flavours and textures!
Serving guide
Choose your portion size.
EGG NOODS
Boil the kettle. Fill a pot for the noodles with boiling water, add a pinch of salt, and place over a medium-high heat. Once boiling rapidly, cook the noodles for 7-8 minutes until al dente. Drain on completion and toss through a drizzle of oil.
SWORDFISH FRY UP
Pat the swordfish fillet dry with some paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the Fish on one side for 3-4 minutes until crispy and golden. Flip and add a knob of butter (optional). Fry for a further 3-4 minutes until cooked through and crispy. Remove from the pan on completion and cover to keep warm.
SWEET ‘N SOUR
Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the Onion slices for 3-4 minutes until soft and translucent, shifting occasionally. Add the grated Garlic and sauté for 1-2 minutes until fragrant, shifting constantly. Mix in the drained pineapple pieces and the sliced pickled pepper and fry for 1-2 minutes until heated through, shifting occasionally. Stir through the sweet ’n sour sauce and 20ml of a sweetener of choice. Allow to come to the boil, then immediately remove from the heat.
DINNER IS SERVED!
Bowl up a generous helping of the noodles. Pour over the sweet ‘n sour sauce. Top with the crispy swordfish. Sprinkle over the chopped coriander and the chopped Peanuts. Dive in, Chef!
EGG NOODS
Boil the kettle. Fill a pot for the noodles with boiling water, add a pinch of salt, and place over a medium-high heat. Once boiling rapidly, cook the noodles for 7-8 minutes until al dente. Drain on completion and toss through a drizzle of oil.
SWORDFISH FRY UP
Pat the swordfish fillets dry with some paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the Fish on one side for 3-4 minutes until crispy and golden. Flip and add a knob of butter (optional). Fry for a further 3-4 minutes until cooked through and crispy. Remove from the pan on completion and cover to keep warm.
SWEET ‘N SOUR
Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the Onion slices for 3-4 minutes until soft and translucent, shifting occasionally. Add the grated Garlic and sauté for 1-2 minutes until fragrant, shifting constantly. Mix in the drained pineapple pieces and the sliced pickled pepper and fry for 3-4 minutes until heated through, shifting occasionally. Stir through the sweet ’n sour sauce and 40ml of a sweetener of choice. Allow to come to the boil, then immediately remove from the heat.
DINNER IS SERVED!
Bowl up a generous helping of the noodles. Pour over the sweet ‘n sour sauce. Top with the crispy swordfish. Sprinkle over the chopped coriander and the chopped Peanuts. Dive in, Chef!
EGG NOODS
Boil the kettle. Fill a pot for the noodles with boiling water, add a pinch of salt, and place over a medium-high heat. Once boiling rapidly, cook the noodles for 7-8 minutes until al dente. Drain on completion and toss through a drizzle of oil.
SWORDFISH FRY UP
Pat the swordfish fillets dry with some paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the Fish on one side for 3-4 minutes until crispy and golden. Flip and add a knob of butter (optional). Fry for a further 3-4 minutes until cooked through and crispy. Remove from the pan on completion and cover to keep warm.
SWEET ‘N SOUR
Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the Onion slices for 4-5 minutes until soft and translucent, shifting occasionally. Add the grated Garlic and sauté for 1-2 minutes until fragrant, shifting constantly. Mix in the drained pineapple pieces and the sliced pickled pepper and fry for 3-4 minutes until heated through, shifting occasionally. Stir through the sweet ’n sour sauce and 60ml of a sweetener of choice. Allow to come to the boil, then immediately remove from the heat.
DINNER IS SERVED!
Bowl up a generous helping of the noodles. Pour over the sweet ‘n sour sauce. Top with the crispy swordfish. Sprinkle over the chopped coriander and the chopped Peanuts. Dive in, Chef!
EGG NOODS
Boil the kettle. Fill a pot for the noodles with boiling water, add a pinch of salt, and place over a medium-high heat. Once boiling rapidly, cook the noodles for 7-8 minutes until al dente. Drain on completion and toss through a drizzle of oil.
SWORDFISH FRY UP
Pat the swordfish fillets dry with some paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the Fish on one side for 3-4 minutes until crispy and golden. Flip and add a knob of butter (optional). Fry for a further 3-4 minutes until cooked through and crispy. Remove from the pan on completion and cover to keep warm.
SWEET ‘N SOUR
Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the Onion slices for 4-5 minutes until soft and translucent, shifting occasionally. Add the grated Garlic and sauté for 1-2 minutes until fragrant, shifting constantly. Mix in the drained pineapple pieces and the sliced pickled pepper and fry for 3-4 minutes until heated through, shifting occasionally. Stir through the sweet ’n sour sauce and 80ml of a sweetener of choice. Allow to come to the boil, then immediately remove from the heat.
DINNER IS SERVED!
Bowl up a generous helping of the noodles. Pour over the sweet ‘n sour sauce. Top with the crispy swordfish. Sprinkle over the chopped coriander and the chopped Peanuts. Dive in, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R82.01
for 4 servings · R20.50 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Garlic Cloves needs 2Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
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Fresh Coriander needs 15 gFree Range Smoked Paprika & Coriander Deboned Chicken Avg 1 kg 1 kg at R164.99 · 2% of packR2.47
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Egg Noodles - 4 cakesFresh Egg Noodles 250 g R30.99 · whole pack (size can't be divided)R30.99
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Pineapple Pieces needs 240 gLarge Bananas Min 950 g 950 g at R44.99 · 25% of packR11.37
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Peanuts needs 60 gBlack Cat Crunchy Peanut Butter 800 g 800 g at R95.99 · 8% of packR7.20
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Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
Not in the Woolies basket — source these elsewhere:
- Pickled Bell Peppers
- Swordfish Fillets
- Sweet ’n Sour Sauce
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Sweet ‘n Sour Swordfish?
The preparation time for Sweet ‘n Sour Swordfish with egg noodles & pineapple pieces is between 20 and 35 minutes.
What is the total time required to make Sweet ‘n Sour Swordfish with egg noodles & pineapple pieces?
The total time required to make Sweet ‘n Sour Swordfish with egg noodles & pineapple pieces is between 25 and 40 minutes.
How many servings does Sweet ‘n Sour Swordfish provide?
4 servings
What are the main ingredients in Sweet ‘n Sour Swordfish?
Egg Noodles, Fish, Fresh Coriander, Garlic, Onion, Peanuts, Pickled Bell Peppers, Pineapple Pieces, Sweet n' Sour Sauce, Swordfish Fillet
What is the nutritional information of Sweet ‘n Sour Swordfish?
Calories: 705, Carbs: 78 grams, Fat: grams, Protein: 45.8 grams, Sugar: 26.2 grams, Salt: 1573 grams
How do I prepare Sweet ‘n Sour Swordfish?
SWORDFISH FRY UP: Pat the swordfish fillets dry with some paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the fish on one side for 3-4 minutes until crispy and golden. Flip and add a knob of butter (optional). Fry for a further 3-4 minutes until cooked through and crispy. Remove from the pan on completion and cover to keep warm. SWEET ‘N SOUR: Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the onion slices for 3-4 minutes until soft and translucent, shifting occasionally. Add the grated garlic and sauté for 1-2 minutes until fragrant, shifting constantly. Mix in the drained pineapple pieces and the sliced pickled pepper and fry for 3-4 minutes until heated through, shifting occasionally. Stir through the sweet ’n sour sauce and 40ml of a sweetener of choice. Allow to come to the boil, then immediately remove from the heat. DINNER IS SERVED!: Bowl up a generous helping of the noodles. Pour over the sweet ‘n sour sauce. Top with the crispy swordfish. Sprinkle over the chopped coriander and the chopped peanuts. Dive in, Chef! EGG NOODS: Boil the kettle. Fill a pot for the noodles with boiling water, add a pinch of salt, and place over a medium-high heat. Once boiling rapidly, cook the noodles for 7-8 minutes until al dente. Drain on completion and toss through a drizzle of oil.
What should be prepared from my kitchen to make Sweet ‘n Sour Swordfish?
Egg Noodles, Fish, Fresh Coriander, Garlic, Onion, Peanuts, Pickled Bell Peppers, Pineapple Pieces, Sweet n' Sour Sauce, Swordfish Fillet
How many calories does Sweet ‘n Sour Swordfish have?
705 calories
How much fat content does Sweet ‘n Sour Swordfish have?
grams