What are the main ingredients in Waterford’s Mediterranean Swordfish?

Oil (cooking, olive or coconut), Salt & Pepper, Water, Paper Towel, Butter (optional)

What is the nutritional information of Waterford’s Mediterranean Swordfish?

Calories: 626, Carbs: 63 grams, Fat: grams, Protein: 41 grams, Sugar: 25.1 grams, Salt: 781 grams

How do I prepare Waterford’s Mediterranean Swordfish?

SWEET POTS: Preheat the oven to 200°C. Spread out the sweet potato pieces and the onion wedges on a roasting tray. Coat in oil and season. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway. In a bowl, coat the pepper slices in a drizzle of oil and seasoning. Set aside. PREP STEP: While the veg are roasting, roughly chop the drained olives. Roughly dice the tomato. Rinse, pick and roughly chop the oregano. Drain the feta. TAPENADE-STYLE SALSA: In a bowl, combine the diced tomato, the chopped olives, ½ the chopped oregano, ½ the lemon juice, a drizzle of oil, and seasoning. A PEP IN YOUR STEP: When the roast has 10 minutes remaining, scatter the dressed green pepper slices over the tray and roast for the remaining time. SMOKY FISH: Pat the swordfish fillets dry with paper towel. Coat in the paprika, a drizzle of oil, and seasoning. Place a pan over 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 3-4 minutes or until cooked through. WELCOME TO CLUB MED: Serve up the roasted veg. Side with the swordfish drizzled with the remaining lemon juice and topped with the tapenade-style salsa. Crumble over the drained feta. Garnish with the remaining chopped oregano. There you have it, Chef!

What should be prepared from my kitchen to make Waterford’s Mediterranean Swordfish?

Oil (cooking, olive or coconut), Salt & Pepper, Water, Paper Towel, Butter (optional)

Waterford’s Mediterranean Swordfish

Name: Waterford’s Mediterranean Swordfish
Prep time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: Oil (cooking, olive or coconut); Salt & Pepper; Water; Paper Towel; Butter (optional)

This quick grilled swordfish recipe takes on a delicious Mediterranean twist thanks to a salsa of diced tomato & olives. Sided with roasted veggies and garnished with crumbled & creamy feta, it’s the feel-good hit of the summer!

Waterford’s Mediterranean Swordfish

with roast sweet potato, green pepper & olives

Hands on Time: 30 - 45 minutes

Overall Time: 45 - 60 minutes

Download the Recipe for 2

Ingredients:

Danish-style Feta
Fish
Fresh Oregano
Green Bell Pepper
Green Bell Peppers
Lemon Juice
Onion
Onions
Paprika
Pitted Green Olives
Sweet Potato
Swordfish Fillet
Swordfish Fillets
Tomato
Tomatoes

From your kitchen:

Oil (cooking, olive or coconut)
Salt & Pepper
Water
Paper Towel
Butter (optional)

Photo of Waterford’s Mediterranean Swordfish

Serves 1

SWEET POTS
Preheat the oven to 200°C. Spread out the sweet potato pieces and the onion wedges on a roasting tray. Coat in oil and season. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway. In a bowl, coat the pepper slices in a drizzle of oil and seasoning. Set aside.
PREP STEP
While the veg are roasting, roughly chop the drained olives. Roughly dice ½ the tomato. Rinse, pick and roughly chop the oregano. Drain the feta.
TAPENADE-STYLE SALSA
In a bowl, combine the diced tomato, the chopped olives, ½ the chopped oregano, ½ the lemon juice, a drizzle of oil, and seasoning.
A PEP IN YOUR STEP
When the roast has 10 minutes remaining, scatter the dressed green pepper slices over the tray and roast for the remaining time.
SMOKY FISH
Pat the swordfish fillet dry with paper towel. Coat in the paprika, a drizzle of oil, and seasoning. Place a pan over 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 3-4 minutes or until cooked through.
WELCOME TO CLUB MED
Serve up the roasted veg. Side with the swordfish drizzled with the remaining lemon juice and topped with the tapenade-style salsa. Crumble over the drained feta. Garnish with the remaining chopped oregano. There you have it, Chef!

Sweet Potato - 250g
Onion - 1
Green Bell Pepper - 1
Pitted Green Olives - 15g
Tomato - 1
Danish-style Feta - 25g
Fresh Oregano - 4g
Lemon Juice - 10ml
Swordfish Fillet - 1
Paprika - 5ml

Download the Recipe

Serves 2

SWEET POTS
Preheat the oven to 200°C. Spread out the sweet potato pieces and the onion wedges on a roasting tray. Coat in oil and season. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway. In a bowl, coat the pepper slices in a drizzle of oil and seasoning. Set aside.
PREP STEP
While the veg are roasting, roughly chop the drained olives. Roughly dice the tomato. Rinse, pick and roughly chop the oregano. Drain the feta.
TAPENADE-STYLE SALSA
In a bowl, combine the diced tomato, the chopped olives, ½ the chopped oregano, ½ the lemon juice, a drizzle of oil, and seasoning.
A PEP IN YOUR STEP
When the roast has 10 minutes remaining, scatter the dressed green pepper slices over the tray and roast for the remaining time.
SMOKY FISH
Pat the swordfish fillets dry with paper towel. Coat in the paprika, a drizzle of oil, and seasoning. Place a pan over 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 3-4 minutes or until cooked through.
WELCOME TO CLUB MED
Serve up the roasted veg. Side with the swordfish drizzled with the remaining lemon juice and topped with the tapenade-style salsa. Crumble over the drained feta. Garnish with the remaining chopped oregano. There you have it, Chef!

Sweet Potato - 500g
Onion - 1
Green Bell Pepper - 1
Pitted Green Olives - 30g
Tomato - 1
Danish-style Feta - 50g
Fresh Oregano - 8g
Lemon Juice - 20ml
Swordfish Fillets - 2
Paprika - 10ml

Download the Recipe

Serves 3

SWEET POTS
Preheat the oven to 200°C. Spread out the sweet potato pieces and the onion wedges on a roasting tray. Coat in oil and season. Roast in the hot oven for 35-40 minutes until cooked through and crisping up, shifting halfway. In a bowl, coat the pepper slices in a drizzle of oil and seasoning. Set aside.
PREP STEP
While the veg are roasting, roughly chop the drained olives. Roughly dice 1½ of the tomatoes. Rinse, pick and roughly chop the oregano. Drain the feta.
TAPENADE-STYLE SALSA
In a bowl, combine the diced tomato, the chopped olives, ½ the chopped oregano, ½ the lemon juice, a drizzle of oil, and seasoning.
A PEP IN YOUR STEP
When the roast has 10 minutes remaining, scatter the dressed green pepper slices over the tray and roast for the remaining time.
SMOKY FISH
Pat the swordfish fillets dry with paper towel. Coat in the paprika, a drizzle of oil, and seasoning. Place a pan over 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 3-4 minutes or until cooked through. You may need to do this step in batches.
WELCOME TO CLUB MED
Serve up the roasted veg. Side with the swordfish drizzled with the remaining lemon juice and topped with the tapenade-style salsa. Crumble over the drained feta. Garnish with the remaining chopped oregano. There you have it, Chef!

Sweet Potato - 750g
Onions - 2
Green Bell Peppers - 2
Pitted Green Olives - 45g
Tomatoes - 2
Danish-style Feta - 75g
Fresh Oregano - 12g
Lemon Juice - 30ml
Swordfish FIllets - 3
Paprika - 15ml

Download the Recipe

Serves 4

SWEET POTS
Preheat the oven to 200°C. Spread out the sweet potato pieces and the onion wedges on a roasting tray. Coat in oil and season. Roast in the hot oven for 35-40 minutes until cooked through and crisping up, shifting halfway. In a bowl, coat the pepper slices in a drizzle of oil and seasoning. Set aside.
PREP STEP
While the veg are roasting, roughly chop the drained olives. Roughly dice the tomatoes. Rinse, pick and roughly chop the oregano. Drain the feta.
TAPENADE-STYLE SALSA
In a bowl, combine the diced tomato, the chopped olives, ½ the chopped oregano, ½ the lemon juice, a drizzle of oil, and seasoning.
A PEP IN YOUR STEP
When the roast has 10 minutes remaining, scatter the dressed green pepper slices over the tray and roast for the remaining time.
SMOKY FISH
Pat the swordfish fillets dry with paper towel. Coat in the paprika, a drizzle of oil, and seasoning. Place a pan over 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 3-4 minutes or until cooked through. You may need to do this step in batches.
WELCOME TO CLUB MED
Serve up the roasted veg. Side with the swordfish drizzled with the remaining lemon juice and topped with the tapenade-style salsa. Crumble over the drained feta. Garnish with the remaining chopped oregano. There you have it, Chef!