Puttanesca is a quintessential Italian sauce of capers, olives, and tomatoes. Its simple, full-bodied flavour is a sophisticated accompaniment for the mild taste and meaty texture of a pan-fried swordfish fillet.
SWORDFISH PUTTANESCA
SWORDFISH PUTTANESCA
with spinach-filled spelt, capers & Kalamata olives
Hands on Time: 15 - 25 minutes
Overall Time: 50 - 60 minutes
Ingredients:
- Capers
- Cooked Chopped Tomatoes
- Danish-style Feta
- Fish
- Fresh Chilli
- Garlic Clove
- Onion
- Pearled Spelt
- Pitted Kalamata Olives
- Salad Leaves
- Spinach
- Swordfish Fillet
- Swordfish Fillets
- Vegetable Stock
From your kitchen:
- Oil (cooking, olive or coconut)
- Salt & Pepper
- Paper Towel
- Butter (optional)
- Sugar/Sweetener/Honey (optional)
PEARLY GRAIN
Rinse the spelt and place in a pot with the stock. Submerge in 250ml of water and place over a medium-high heat. Bring to the boil, then reduce the heat. Pop on a lid and allow to simmer for 30-40 minutes. Stir occasionally as the water is absorbed, adding more if required during the cooking process. On completion, the grain should be al dente. Remove from the heat and drain if necessary. Return to the pot and set aside.
ASSEMBLE YOUR SALAD
When the spelt is about halfway, place the rinsed salad leaves in a bowl. Crumble in the drained feta and add a drizzle of oil. Toss together, season to taste, and set aside for serving.
PAN-FRIED SWORDFISH
Pat the swordfish dry with paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the fillet on one side for 3-4 minutes until crispy. Flip and fry for another 3-4 minutes until cooked through and golden on both sides. (If your fillet is thicker than 2cm, fry for an extra minute per side.) In the final minute, add a knob of butter (optional) and use it to baste the Fish. Remove from the pan on completion, cover to keep warm, and set aside.
SPELT & Spinach
Return the pan to a medium heat with another drizzle of oil. When hot, sauté the shredded Spinach for 2-3 minutes until wilted. Remove from the pan on completion. Once the spelt is cooked, stir through the wilted spinach and season to taste.
PUTTANESCA TIME!
Keep the pan on the heat, adding another drizzle of oil or knob of butter. When hot, fry the sliced Onion for 3-4 minutes until soft. Add the grated garlic, chopped Capers, half of the chopped olives, and some chopped chilli to taste. Fry for another minute, stirring constantly. Stir in the cooked chopped tomatoes and 80ml of water, and allow to simmer for 5-7 minutes until thickened. During the final minute, add a sweetener of choice (optional), season to taste, and return the swordfish to the pan. Baste in the sauce for the remaining time until reheated. Remove from the heat on completion.
DISH UP & DIG IN
Make a bed of spinachy spelt. Top with the swordfish fillet and douse in the glorious puttanesca sauce. Scatter over the remaining chopped olives and sprinkle with any remaining fresh chilli, if you’d like. Serve with the crisp salad on the side. Buon appetito!
PEARLY GRAIN
Rinse the spelt and place in a pot with the stock. Submerge in 500ml of water and place over a medium-high heat. Bring to the boil, then reduce the heat. Pop on a lid and allow to simmer for 30-40 minutes. Stir occasionally as the water is absorbed, adding more if required during the cooking process. On completion, the grain should be al dente. Remove from the heat and drain if necessary. Return to the pot and set aside.
ASSEMBLE YOUR SALAD
When the spelt is about halfway, place the rinsed salad leaves in a bowl. Crumble in the drained feta and add a drizzle of oil. Toss together, season to taste, and set aside for serving.
PAN-FRIED SWORDFISH
Pat the swordfish dry with paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the fillets on one side for 3-4 minutes until crispy. Flip and fry for another 3-4 minutes until cooked through and golden on both sides. (If your fillets are thicker than 2cm, fry for an extra minute per side.) In the final minute, add a knob of butter (optional) and use it to baste the Fish. Remove from the pan on completion, cover to keep warm, and set aside.
SPELT & Spinach
Return the pan to a medium heat with another drizzle of oil. When hot, sauté the shredded Spinach for 3-4 minutes until wilted. Remove from the pan on completion. Once the spelt is cooked, stir through the wilted spinach and season to taste.
PUTTANESCA TIME!
Keep the pan on the heat, adding another drizzle of oil or knob of butter. When hot, fry the sliced Onion for 4-5 minutes until soft. Add the grated garlic, chopped Capers, half of the chopped olives, and some chopped chilli to taste. Fry for another minute, stirring constantly. Stir in the cooked chopped tomatoes and 160ml of water, and allow to simmer for 7-10 minutes until thickened. During the final minute, add a sweetener of choice (optional), season to taste, and return the swordfish to the pan. Baste in the sauce for the remaining time until reheated. Remove from the heat on completion.
DISH UP & DIG IN
Make a bed of spinachy spelt. Top with the swordfish fillet and douse in the glorious puttanesca sauce. Scatter over the remaining chopped olives and sprinkle with any remaining fresh chilli, if you’d like. Serve with the crisp salad on the side. Buon appetito!
PEARLY GRAIN
Rinse the spelt and place in a pot with the stock. Submerge in 500ml of water and place over a medium-high heat. Bring to the boil, then reduce the heat. Pop on a lid and allow to simmer for 30-40 minutes. Stir occasionally as the water is absorbed, adding more if required during the cooking process. On completion, the grain should be al dente. Remove from the heat and drain if necessary. Return to the pot and set aside.
ASSEMBLE YOUR SALAD
When the spelt is about halfway, place the rinsed salad leaves in a bowl. Crumble in the drained feta and add a drizzle of oil. Toss together, season to taste, and set aside for serving.
PAN-FRIED SWORDFISH
Pat the swordfish dry with paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the fillets on one side for 3-4 minutes until crispy. Flip and fry for another 3-4 minutes until cooked through and golden on both sides. (If your fillets are thicker than 2cm, fry for an extra minute per side.) In the final minute, add a knob of butter (optional) and use it to baste the Fish. Remove from the pan on completion, cover to keep warm, and set aside.
SPELT & Spinach
Return the pan to a medium heat with another drizzle of oil. When hot, sauté the shredded Spinach for 3-4 minutes until wilted. Remove from the pan on completion. Once the spelt is cooked, stir through the wilted spinach and season to taste.
PUTTANESCA TIME!
Keep the pan on the heat, adding another drizzle of oil or knob of butter. When hot, fry the sliced Onion for 4-5 minutes until soft. Add the grated garlic, chopped Capers, half of the chopped olives, and some chopped chilli to taste. Fry for another minute, stirring constantly. Stir in the cooked chopped tomatoes and 160ml of water, and allow to simmer for 7-10 minutes until thickened. During the final minute, add a sweetener of choice (optional), season to taste, and return the swordfish to the pan. Baste in the sauce for the remaining time until reheated. Remove from the heat on completion.
DISH UP & DIG IN
Make a bed of spinachy spelt. Top with the swordfish fillet and douse in the glorious puttanesca sauce. Scatter over the remaining chopped olives and sprinkle with any remaining fresh chilli, if you’d like. Serve with the crisp salad on the side. Buon appetito!
PEARLY GRAIN
Rinse the spelt and place in a pot with the stock. Submerge in 1L of water and place over a medium-high heat. Bring to the boil, then reduce the heat. Pop on a lid and allow to simmer for 30-40 minutes. Stir occasionally as the water is absorbed, adding more if required during the cooking process. On completion, the grain should be al dente. Remove from the heat and drain if necessary. Return to the pot and set aside.
ASSEMBLE YOUR SALAD
When the spelt is about halfway, place the rinsed salad leaves in a bowl. Crumble in the drained feta and add a drizzle of oil. Toss together, season to taste, and set aside for serving.
PAN-FRIED SWORDFISH
Pat the swordfish dry with paper towel. Place a large pan over a medium-high heat with a drizzle of oil. When hot, fry the fillets on one side for 3-4 minutes until crispy. Flip and fry for another 3-4 minutes until cooked through and golden on both sides. (If your fillets are thicker than 2cm, fry for an extra minute per side.) In the final minute, add a knob of butter (optional) and use it to baste the Fish. Remove from the pan on completion, cover to keep warm, and set aside.
SPELT & Spinach
Return the pan to a medium heat with another drizzle of oil. When hot, sauté the shredded Spinach for 4-5 minutes until wilted. Remove from the pan on completion. Once the spelt is cooked, stir through the wilted spinach and season to taste.
PUTTANESCA TIME!
Keep the pan on the heat, adding another drizzle of oil or knob of butter. When hot, fry the sliced Onion for 4-6 minutes until soft. Add the grated garlic, chopped Capers, half of the chopped olives, and some chopped chilli to taste. Fry for another minute, stirring constantly. Stir in the cooked chopped tomatoes and 200ml of water, and allow to simmer for 10-15 minutes until thickened. During the final minute, add a sweetener of choice (optional), season to taste, and return the swordfish to the pan. Baste in the sauce for the remaining time until reheated. Remove from the heat on completion.
DISH UP & DIG IN
Make a bed of spinachy spelt. Top with the swordfish fillet and douse in the glorious puttanesca sauce. Scatter over the remaining chopped olives and sprinkle with any remaining fresh chilli, if you’d like. Serve with the crisp salad on the side. Buon appetito!
Frequently Asked Questions
What is the preparation time for SWORDFISH PUTTANESCA?
The preparation time for SWORDFISH PUTTANESCA with spinach-filled spelt, capers & Kalamata olives is between 15 and 25 minutes.
What is the total time required to make SWORDFISH PUTTANESCA with spinach-filled spelt, capers & Kalamata olives?
The total time required to make SWORDFISH PUTTANESCA with spinach-filled spelt, capers & Kalamata olives is between 50 and 60 minutes.
How many servings does SWORDFISH PUTTANESCA provide?
4 servings
What are the main ingredients in SWORDFISH PUTTANESCA?
Capers, Cooked Chopped Tomatoes, Danish-style Feta, Fish, Fresh Chilli, Garlic Clove, Onion, Pearled Spelt, Pitted Kalamata Olives, Salad Leaves, Spinach, Swordfish Fillet, Swordfish Fillets, Vegetable Stock
What is the nutritional information of SWORDFISH PUTTANESCA?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare SWORDFISH PUTTANESCA?
ASSEMBLE YOUR SALAD: When the spelt is about halfway, place the rinsed salad leaves in a bowl. Crumble in the drained feta and add a drizzle of oil. Toss together, season to taste, and set aside for serving. PEARLY GRAIN: Rinse the spelt and place in a pot with the stock. Submerge in 500ml of water and place over a medium-high heat. Bring to the boil, then reduce the heat. Pop on a lid and allow to simmer for 30-40 minutes. Stir occasionally as the water is absorbed, adding more if required during the cooking process. On completion, the grain should be al dente. Remove from the heat and drain if necessary. Return to the pot and set aside. SPELT & SPINACH: Return the pan to a medium heat with another drizzle of oil. When hot, sauté the shredded spinach for 3-4 minutes until wilted. Remove from the pan on completion. Once the spelt is cooked, stir through the wilted spinach and season to taste. PAN-FRIED SWORDFISH: Pat the swordfish dry with paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the fillets on one side for 3-4 minutes until crispy. Flip and fry for another 3-4 minutes until cooked through and golden on both sides. (If your fillets are thicker than 2cm, fry for an extra minute per side.) In the final minute, add a knob of butter (optional) and use it to baste the fish. Remove from the pan on completion, cover to keep warm, and set aside. PUTTANESCA TIME!: Keep the pan on the heat, adding another drizzle of oil or knob of butter. When hot, fry the sliced onion for 4-5 minutes until soft. Add the grated garlic, chopped capers, half of the chopped olives, and some chopped chilli to taste. Fry for another minute, stirring constantly. Stir in the cooked chopped tomatoes and 160ml of water, and allow to simmer for 7-10 minutes until thickened. During the final minute, add a sweetener of choice (optional), season to taste, and return the swordfish to the pan. Baste in the sauce for the remaining time until reheated. Remove from the heat on completion. DISH UP & DIG IN: Make a bed of spinachy spelt. Top with the swordfish fillet and douse in the glorious puttanesca sauce. Scatter over the remaining chopped olives and sprinkle with any remaining fresh chilli, if you’d like. Serve with the crisp salad on the side. Buon appetito!
What should be prepared from my kitchen to make SWORDFISH PUTTANESCA?
Capers, Cooked Chopped Tomatoes, Danish-style Feta, Fish, Fresh Chilli, Garlic Clove, Onion, Pearled Spelt, Pitted Kalamata Olives, Salad Leaves, Spinach, Swordfish Fillet, Swordfish Fillets, Vegetable Stock
How many calories does SWORDFISH PUTTANESCA have?
calories
How much fat content does SWORDFISH PUTTANESCA have?
grams
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