eCook Meal
SWORDFISH & SALSA VERDE
with roast new potatoes & blistered baby tomatoes
Make a tantalising salsa verde of fresh parsley, garlic, chilli, and lemon. Splash it over piping hot potatoes and tomatoes, blanched green beans, and swordfish steak. Enjoy clean, green eating at its freshest and finest.
Serving guide
Choose your portion size.
BABY POTATO ROAST
Preheat the oven to 200°C. Spread out the halved baby potatoes on a roasting tray in a single layer. Coat in oil and seasoning. Roast in the hot oven for 30-35 minutes until crispy on the outside and soft on the inside, shifting halfway.
WHIP UP THE SALSA VERDE
Place the chopped Parsley, dijon mustard, red wine vinegar, and grated garlic in a bowl. Stir in some lemon zest, lemon juice, and half of the chopped chilli to taste. Add 2 tsp of olive oil and mix until well combined. If the salsa verde still isn’t a drizzling consistency, gradually add more olive oil. Season to taste and set aside until serving.
BLISTERED TOMATOES
Place a nonstick pan over a medium-high heat with a drizzle of oil. When hot, fry the halved baby tomatoes for 2-3 minutes until softened and blistered. Season to taste, remove from the pan on completion, and place in a bowl. Cover to keep warm and set aside until serving.
BLANCH THE BEANS
Wipe down the pan. Return it to a medium-high heat with another drizzle of oil and a splash of water. When the water starts to bubble, simmer the halved green beans for 3-4 minutes until cooked through but still al dente. Remove from the pan on completion, place in a bowl, and season to taste. Cover to keep warm and set aside until serving.
PAN-FRIED SWORDFISH
Pat the swordfish fillet dry with some paper towel and coat in the Seafood Rub to taste. Wipe down the pan and return it to a medium-high heat with another drizzle of oil. When hot, fry the Fish on one side for 2-3 minutes until that side is golden. Flip and add a knob of butter (optional). Fry for another 2-3 minutes until crispy and cooked through. Remove the pan from the heat on completion.
DINNER TIME
Dish up the golden baby potatoes and the blistered tomatoes with a side of blanched green beans. Top with the perfect, flakey swordfish and drizzle the zesty, homemade salsa verde over it. Serve with a Lemon wedge on the side. Fresh and delicious!
BABY POTATO ROAST
Preheat the oven to 200°C. Spread out the halved baby potatoes on a roasting tray in a single layer. Coat in oil and seasoning. Roast in the hot oven for 30-35 minutes until crispy on the outside and soft on the inside, shifting halfway.
WHIP UP THE SALSA VERDE
Place the chopped Parsley, dijon mustard, red wine vinegar, and grated garlic in a bowl. Stir in some lemon zest, lemon juice, and chopped chilli to taste. Add 1 tbsp of olive oil and mix until well combined. If the salsa verde still isn’t a drizzling consistency, gradually add more olive oil. Season to taste and set aside until serving.
BLISTERED TOMATOES
Place a nonstick pan over a medium-high heat with a drizzle of oil. When hot, fry the halved baby tomatoes for 3-4 minutes until softened and blistered. Season to taste, remove from the pan on completion, and place in a bowl. Cover to keep warm and set aside until serving.
BLANCH THE BEANS
Wipe down the pan. Return it to a medium-high heat with another drizzle of oil and a splash of water. When the water starts to bubble, simmer the halved green beans for 4-5 minutes until cooked through but still al dente. Remove from the pan on completion, place in a bowl, and season to taste. Cover to keep warm and set aside until serving.
PAN-FRIED SWORDFISH
Pat the swordfish fillet dry with some paper towel. To make 2 portions of Fish, cut the fillet in half along the bloodline. Coat in the Seafood Rub to taste. Wipe down the pan and return it to a medium-high heat with another drizzle of oil. When hot, fry the fish on one side for 2-3 minutes until that side is golden. Flip and add a knob of butter (optional). Fry for another 2-3 minutes until crispy and cooked through. Remove the pan from the heat on completion.
DINNER TIME
Dish up the golden baby potatoes and the blistered tomatoes with a side of blanched green beans. Top with the perfect, flakey swordfish and drizzle the zesty, homemade salsa verde over it. Serve with a Lemon wedge on the side. Fresh and delicious!
BABY POTATO ROAST
Preheat the oven to 200°C. Spread out the halved baby potatoes on a roasting tray in a single layer. Coat in oil and seasoning. Roast in the hot oven for 30-35 minutes until crispy on the outside and soft on the inside, shifting halfway.
WHIP UP THE SALSA VERDE
Place the chopped Parsley, dijon mustard, red wine vinegar, and grated garlic in a bowl. Stir in some lemon zest, lemon juice, and chopped chilli to taste. Add 1 tbsp of olive oil and mix until well combined. If the salsa verde still isn’t a drizzling consistency, gradually add more olive oil. Season to taste and set aside until serving.
BLISTERED TOMATOES
Place a nonstick pan over a medium-high heat with a drizzle of oil. When hot, fry the halved baby tomatoes for 3-4 minutes until softened and blistered. Season to taste, remove from the pan on completion, and place in a bowl. Cover to keep warm and set aside until serving.
BLANCH THE BEANS
Wipe down the pan. Return it to a medium-high heat with another drizzle of oil and a splash of water. When the water starts to bubble, simmer the halved green beans for 4-5 minutes until cooked through but still al dente. Remove from the pan on completion, place in a bowl, and season to taste. Cover to keep warm and set aside until serving.
PAN-FRIED SWORDFISH
Pat the swordfish fillet dry with some paper towel. To make 2 portions of Fish, cut the fillet in half along the bloodline. Coat in the Seafood Rub to taste. Wipe down the pan and return it to a medium-high heat with another drizzle of oil. When hot, fry the fish on one side for 2-3 minutes until that side is golden. Flip and add a knob of butter (optional). Fry for another 2-3 minutes until crispy and cooked through. Remove the pan from the heat on completion.
DINNER TIME
Dish up the golden baby potatoes and the blistered tomatoes with a side of blanched green beans. Top with the perfect, flakey swordfish and drizzle the zesty, homemade salsa verde over it. Serve with a Lemon wedge on the side. Fresh and delicious!
BABY POTATO ROAST
Preheat the oven to 200°C. Spread out the halved baby potatoes on a roasting tray in a single layer. Coat in oil and seasoning. Roast in the hot oven for 35-40 minutes until crispy on the outside and soft on the inside, shifting halfway.
WHIP UP THE SALSA VERDE
Place the chopped Parsley, dijon mustard, red wine vinegar, and grated garlic in a bowl. Stir in some lemon zest, lemon juice, and chopped chilli to taste. Add 2 tbsp of olive oil and mix until well combined. If the salsa verde still isn’t a drizzling consistency, gradually add more olive oil. Season to taste and set aside until serving.
BLISTERED TOMATOES
Place a large, nonstick pan over a medium-high heat with a drizzle of oil. When hot, fry the halved baby tomatoes for 4-5 minutes until softened and blistered. Season to taste, remove from the pan on completion, and place in a bowl. Cover to keep warm and set aside until serving.
BLANCH THE BEANS
Wipe down the pan. Return it to a medium-high heat with another drizzle of oil and a splash of water. When the water starts to bubble, simmer the halved green beans for 6-7 minutes until cooked through but still al dente. Remove from the pan on completion, place in a bowl, and season to taste. Cover to keep warm and set aside until serving.
PAN-FRIED SWORDFISH
Pat the swordfish fillets dry with some paper towel. To make 4 portions of Fish, cut each fillet in half along the bloodline. Coat in the Seafood Rub to taste. Wipe down the pan and return it to a medium-high heat with another drizzle of oil. When hot, fry the fish on one side for 2-3 minutes until that side is golden. Flip and add a knob of butter (optional). Fry for another 2-3 minutes until crispy and cooked through. You may need to do this step in batches. Remove the pan from the heat on completion.
DINNER TIME
Dish up the golden baby potatoes and the blistered tomatoes with a side of blanched green beans. Top with the perfect, flakey swordfish and drizzle the zesty, homemade salsa verde over it. Serve with a Lemon wedge on the side. Fresh and delicious!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R152.12
for 4 servings · R38.03 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Red Wine Vinegar needs 60 mlRed Wine Vinegar 250 ml 250 ml at R44.99 · 24% of packR10.80
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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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Chilli needs 2Extra Hot Habanero Chillies 50 g R15.99 · whole pack (size can't be divided)R15.99
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Dijon Mustard needs 30 mlHand Cooked Dijon Mustard Potato Crisps 50 g R17.99 · whole pack (size can't be divided)R17.99
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Garlic Clove needs 3Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
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Fresh Parsley needs 20 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 13% of packR7.60
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Baby Potatoes needs 1 kgBaby Potatoes 700 g 700 g at R24.99 · 1.43× packR35.70
-
Green Beans needs 320 gGreen Beans in Brine 410 g 410 g at R26.99 · 78% of packR21.07
Not in the Woolies basket — source these elsewhere:
- Nomu Seafood Rub
- Baby Tomatoes
- Swordfish Fillet
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for SWORDFISH & SALSA VERDE?
The preparation time for SWORDFISH & SALSA VERDE with roast new potatoes & blistered baby tomatoes is between 20 and 40 minutes.
What is the total time required to make SWORDFISH & SALSA VERDE with roast new potatoes & blistered baby tomatoes?
The total time required to make SWORDFISH & SALSA VERDE with roast new potatoes & blistered baby tomatoes is between 40 and 55 minutes.
How many servings does SWORDFISH & SALSA VERDE provide?
4 servings
What are the main ingredients in SWORDFISH & SALSA VERDE?
Baby Potato, Baby Tomato, Chilli, Dijon Mustard, Fish, Garlic, Green Beans, Lemon, NOMU Seafood Rub, Parsley, Red Wine Vinegar, Swordfish Fillet
What is the nutritional information of SWORDFISH & SALSA VERDE?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare SWORDFISH & SALSA VERDE?
BLISTERED TOMATOES: Place a nonstick pan over a medium-high heat with a drizzle of oil. When hot, fry the halved baby tomatoes for 3-4 minutes until softened and blistered. Season to taste, remove from the pan on completion, and place in a bowl. Cover to keep warm and set aside until serving. BABY POTATO ROAST: Preheat the oven to 200°C. Spread out the halved baby potatoes on a roasting tray in a single layer. Coat in oil and seasoning. Roast in the hot oven for 30-35 minutes until crispy on the outside and soft on the inside, shifting halfway. WHIP UP THE SALSA VERDE: Place the chopped parsley, dijon mustard, red wine vinegar, and grated garlic in a bowl. Stir in some lemon zest, lemon juice, and chopped chilli to taste. Add 1 tbsp of olive oil and mix until well combined. If the salsa verde still isn’t a drizzling consistency, gradually add more olive oil. Season to taste and set aside until serving. PAN-FRIED SWORDFISH: Pat the swordfish fillet dry with some paper towel. To make 2 portions of fish, cut the fillet in half along the bloodline. Coat in the Seafood Rub to taste. Wipe down the pan and return it to a medium-high heat with another drizzle of oil. When hot, fry the fish on one side for 2-3 minutes until that side is golden. Flip and add a knob of butter (optional). Fry for another 2-3 minutes until crispy and cooked through. Remove the pan from the heat on completion. DINNER TIME: Dish up the golden baby potatoes and the blistered tomatoes with a side of blanched green beans. Top with the perfect, flakey swordfish and drizzle the zesty, homemade salsa verde over it. Serve with a lemon wedge on the side. Fresh and delicious! BLANCH THE BEANS: Wipe down the pan. Return it to a medium-high heat with another drizzle of oil and a splash of water. When the water starts to bubble, simmer the halved green beans for 4-5 minutes until cooked through but still al dente. Remove from the pan on completion, place in a bowl, and season to taste. Cover to keep warm and set aside until serving.
What should be prepared from my kitchen to make SWORDFISH & SALSA VERDE?
Baby Potato, Baby Tomato, Chilli, Dijon Mustard, Fish, Garlic, Green Beans, Lemon, NOMU Seafood Rub, Parsley, Red Wine Vinegar, Swordfish Fillet
How many calories does SWORDFISH & SALSA VERDE have?
calories
How much fat content does SWORDFISH & SALSA VERDE have?
grams