eCook Meal
Grilled Swordfish & Artichoke Salad
with millet, fresh parsley & capers
Half-moon cucumbers, artichoke quarters, tangy capers, pops of green peas and mouth-watering millet combine to make the base for this refreshing fish salad. Crowned with a flaky, golden-fried swordfish. Raise your fork to a delicious dinner!
Serving guide
Choose your portion size.
READY IN A FEW MILLETS
Place a pot over a medium heat. When hot, toast the Millet for 1-3 minutes, shifting occasionally. Pour in 150ml of salted water and cover with a lid. Once boiling, reduce the heat and gently simmer for 10-12 minutes until the water has been absorbed and the millet is cooked. If it starts to dry out, add more water in small increments to continue cooking. Drain if necessary and return to the pot. Toss through a drizzle of oil and the peas. Replace the lid and cover to keep warm until serving.
SET THE SALAD SCENE
While the Millet is simmering, drain and roughly chop the artichoke quarters. Peel and grate the Garlic. Rinse the salad leaves and the Parsley. Roughly chop the parsley and cut the Cucumber into half-moons. Drain the capers.
GOLDEN SWORDFISH
Pat the swordfish dry with paper towel and season. Place a pan over medium-high heat with a drizzle of oil. When hot, add the Fish skin-side down and fry for 3-5 minutes until the skin is crispy and golden. Flip, add a knob of butter or drizzle of oil and cook for a further 2-3 minutes or until cooked through. In the final minute, add the grated Garlic and ½ the chopped Parsley.
OKE-DOKE ARTICHOKE
In a salad bowl, combine the rinsed salad leaves, the chopped artichoke, the Cucumber half-moons, the drained capers, the cooked millet & peas, a squeeze of lemon juice, a generous drizzle of oil, and seasoning.
OUTSTANDING OMEGA-3
Plate up the loaded salad. Top with the swordfish drizzled with any pan juices. Scatter over the remaining Parsley and garnish with a lemon wedge. Well done, Chef!
READY IN A FEW MILLETS
Place a pot over a medium heat. When hot, toast the Millet for 1-3 minutes, shifting occasionally. Pour in 300ml of salted water and cover with a lid. Once boiling, reduce the heat and gently simmer for 10-12 minutes until the water has been absorbed and the millet is cooked. If it starts to dry out, add more water in small increments to continue cooking. Drain if necessary and return to the pot. Toss through a drizzle of oil and the peas. Replace the lid and cover to keep warm until serving.
SET THE SALAD SCENE
While the Millet is simmering, drain and roughly chop the artichoke quarters. Peel and grate the Garlic. Rinse the salad leaves and the Parsley. Roughly chop the parsley and cut the Cucumber into half-moons. Drain the capers.
GOLDEN SWORDFISH
Pat the swordfish dry with paper towel and season. Place a pan over medium-high heat with a drizzle of oil. When hot, add the Fish skin-side down and fry for 3-5 minutes until the skin is crispy and golden. Flip, add a knob of butter or drizzle of oil and cook for a further 2-3 minutes or until cooked through. In the final minute, add the grated Garlic and ½ the chopped Parsley.
OKE-DOKE ARTICHOKE
In a salad bowl, combine the rinsed salad leaves, the chopped artichoke, the Cucumber half-moons, the drained capers, the cooked millet & peas, a squeeze of lemon juice, a generous drizzle of oil, and seasoning.
OUTSTANDING OMEGA-3
Plate up the loaded salad. Top with the swordfish drizzled with any pan juices. Scatter over the remaining Parsley and garnish with a lemon wedge. Well done, Chef!
READY IN A FEW MILLETS
Place a large pot over a medium heat. When hot, toast the Millet for 2-4 minutes, shifting occasionally. Pour in 450ml of salted water and cover with a lid. Once boiling, reduce the heat and gently simmer for 10-12 minutes until the water has been absorbed and the millet is cooked. If it starts to dry out, add more water in small increments to continue cooking. Drain if necessary and return to the pot. Toss through a drizzle of oil and the peas. Replace the lid and cover to keep warm until serving.
SET THE SALAD SCENE
While the Millet is simmering, drain and roughly chop the artichoke quarters. Peel and grate the Garlic. Rinse the salad leaves and the Parsley. Roughly chop the parsley and cut the Cucumber into half-moons. Drain the capers.
GOLDEN SWORDFISH
Pat the swordfish dry with paper towel and season. Place a pan over medium-high heat with a drizzle of oil. When hot, add the Fish skin-side down and fry for 3-5 minutes until the skin is crispy and golden. Flip, add a knob of butter or drizzle of oil and cook for a further 2-3 minutes or until cooked through. In the final minute, add the grated Garlic and ½ the chopped Parsley.
OKE-DOKE ARTICHOKE
In a salad bowl, combine the rinsed salad leaves, the chopped artichoke, the Cucumber half-moons, the drained capers, the cooked millet & peas, a squeeze of lemon juice, a generous drizzle of oil, and seasoning.
OUTSTANDING OMEGA-3
Plate up the loaded salad. Top with the swordfish drizzled with any pan juices. Scatter over the remaining Parsley and garnish with a lemon wedge. Well done, Chef!
READY IN A FEW MILLETS
Place a large pot over a medium heat. When hot, toast the Millet for 2-4 minutes, shifting occasionally. Pour in 600ml of salted water and cover with a lid. Once boiling, reduce the heat and gently simmer for 10-12 minutes until the water has been absorbed and the millet is cooked. If it starts to dry out, add more water in small increments to continue cooking. Drain if necessary and return to the pot. Toss through a drizzle of oil and the peas. Replace the lid and cover to keep warm until serving.
SET THE SALAD SCENE
While the Millet is simmering, drain and roughly chop the artichoke quarters. Peel and grate the Garlic. Rinse the salad leaves and the Parsley. Roughly chop the parsley and cut the Cucumber into half-moons. Drain the capers.
GOLDEN SWORDFISH
Pat the swordfish dry with paper towel and season. Place a pan over medium-high heat with a drizzle of oil. When hot, add the Fish skin-side down and fry for 3-5 minutes until the skin is crispy and golden. Flip, add a knob of butter or drizzle of oil and cook for a further 2-3 minutes or until cooked through. In the final minute, add the grated Garlic and ½ the chopped Parsley.
OKE-DOKE ARTICHOKE
In a salad bowl, combine the rinsed salad leaves, the chopped artichoke, the Cucumber half-moons, the drained capers, the cooked millet & peas, a squeeze of lemon juice, a generous drizzle of oil, and seasoning.
OUTSTANDING OMEGA-3
Plate up the loaded salad. Top with the swordfish drizzled with any pan juices. Scatter over the remaining Parsley and garnish with a lemon wedge. Well done, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R101.99
for 4 servings · R25.50 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Fresh Parsley needs 15 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 10% of packR5.70
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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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Salad Leaves needs 100 gWhole Spinach 350 g 350 g at R19.99 · 29% of packR5.71
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Capers needs 40 gNon-Pareilles Caper Berries in Vinegar 200 g 200 g at R94.99 · 20% of packR19.00
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Peas needs 200 gSplit Pea Soup Mix 750 g 750 g at R42.99 · 27% of packR11.46
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Lemons needs 2Lemon 3 in 1 Thin Bleach 750 ml R19.99 · whole pack (size can't be divided)R19.99
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Cucumber needs 200 gMini Cucumbers 350 g 350 g at R29.99 · 57% of packR17.14
Not in the Woolies basket — source these elsewhere:
- Millet
- Swordfish Fillets
- Artichoke Quarters
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Grilled Swordfish & Artichoke Salad?
The preparation time for Grilled Swordfish & Artichoke Salad with millet, fresh parsley & capers is between 10 and 25 minutes.
What is the total time required to make Grilled Swordfish & Artichoke Salad with millet, fresh parsley & capers?
The total time required to make Grilled Swordfish & Artichoke Salad with millet, fresh parsley & capers is between 25 and 35 minutes.
How many servings does Grilled Swordfish & Artichoke Salad provide?
4 servings
What are the main ingredients in Grilled Swordfish & Artichoke Salad?
Artichoke Quarters, Capers, Cucumber, Fish, Garlic, Lemon, Millet, Parsley, Pea, Salad Leaves, Swordfish Fillet
What is the nutritional information of Grilled Swordfish & Artichoke Salad?
Calories: 542, Carbs: 61 grams, Fat: grams, Protein: 46.4 grams, Sugar: 5.5 grams, Salt: 479 grams
How do I prepare Grilled Swordfish & Artichoke Salad?
GOLDEN SWORDFISH: Pat the swordfish dry with paper towel and season. Place a pan over medium-high heat with a drizzle of oil. When hot, add the fish skin-side down and fry for 3-5 minutes until the skin is crispy and golden. Flip, add a knob of butter or drizzle of oil and cook for a further 2-3 minutes or until cooked through. In the final minute, add the grated garlic and ½ the chopped parsley. SET THE SALAD SCENE: While the millet is simmering, drain and roughly chop the artichoke quarters. Peel and grate the garlic. Rinse the salad leaves and the parsley. Roughly chop the parsley and cut the cucumber into half-moons. Drain the capers. OUTSTANDING OMEGA-3: Plate up the loaded salad. Top with the swordfish drizzled with any pan juices. Scatter over the remaining parsley and garnish with a lemon wedge. Well done, Chef! OKE-DOKE ARTICHOKE: In a salad bowl, combine the rinsed salad leaves, the chopped artichoke, the cucumber half-moons, the drained capers, the cooked millet & peas, a squeeze of lemon juice, a generous drizzle of oil, and seasoning. READY IN A FEW MILLETS: Place a pot over a medium heat. When hot, toast the millet for 1-3 minutes, shifting occasionally. Pour in 300ml of salted water and cover with a lid. Once boiling, reduce the heat and gently simmer for 10-12 minutes until the water has been absorbed and the millet is cooked. If it starts to dry out, add more water in small increments to continue cooking. Drain if necessary and return to the pot. Toss through a drizzle of oil and the peas. Replace the lid and cover to keep warm until serving.
What should be prepared from my kitchen to make Grilled Swordfish & Artichoke Salad?
Artichoke Quarters, Capers, Cucumber, Fish, Garlic, Lemon, Millet, Parsley, Pea, Salad Leaves, Swordfish Fillet
How many calories does Grilled Swordfish & Artichoke Salad have?
542 calories
How much fat content does Grilled Swordfish & Artichoke Salad have?
grams