Sometimes we forget that mixing things up in the kitchen can be as simple as pairing a protein with a new ingredient. Instead of beef & tomato, let’s give fish a go with this Italian-inspired tomato sauce, dotted with silky onion & capers and spiced with NOMU Italian Rub. Served with pan-fried swordfish fillet, pototo mash, and a green salad tossed with red wine vinegar.
Tomato-caper Swordfish
Tomato-caper Swordfish
with potato mash & pickled onion
Hands on Time: 20 - 40 minutes
Overall Time: 35 - 55 minutes
Ingredients:
- Capers
- Cooked Chopped Tomato
- Fish
- Line-caught Swordfish Fillet/s
- Line-caught Swordfish Fillets
- NOMU Italian Rub
- Onion
- Onions
- Pickled Onions
- Potato
- Red Wine Vinegar
- Salad Leaves
From your kitchen:
- Cooking Spray
- Seasoning (salt & pepper)
- Water
- Paper Towel
MAKE THE MASH
Place the Potato in a pot of salted water. Bring to a boil and cook until soft, 15-20 minutes. Drain and return to the pot. Mash with a fork, season, and cover.
START THE SAUCE
Place a pan over medium-high heat and lightly add cooking spray. When hot, fry the diced onion until soft and browned, 4-5 minutes (shifting occasionally). Add the NOMU rub, ½ the vinegar, and the Capers. Fry until fragrant, 1-2 minutes (shifting constantly).
ADD THE TOMATO
Add the cooked chopped tomato and 50ml [100ml]|#7DA0D7 of water. Simmer until thickened, 5-7 minutes. Add a splash of water if it’s too thick. Remove from the heat and season.
FRY THE Fish
Place a pan over medium-high heat and lightly add cooking spray. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). Remove from the pan and season.
SIDE SALAD
In a salad bowl, dress the salad leaves and pickled Onion with the remaining vinegar and seasoning. Set aside.
DIVE INTO DINNER
Plate up the tomato sauce and the Fish. Side with the Potato mash and the dressed salad. Delish, Chef!
MAKE THE MASH
Place the Potato in a pot of salted water. Bring to a boil and cook until soft, 15-20 minutes. Drain and return to the pot. Mash with a fork, season, and cover.
START THE SAUCE
Place a pan over medium-high heat and lightly add cooking spray. When hot, fry the diced onion until soft and browned, 4-5 minutes (shifting occasionally). Add the NOMU rub, ½ the vinegar, and the Capers. Fry until fragrant, 1-2 minutes (shifting constantly).
ADD THE TOMATO
Add the cooked chopped tomato and 50ml [100ml]|#7DA0D7 of water. Simmer until thickened, 5-7 minutes. Add a splash of water if it’s too thick. Remove from the heat and season.
FRY THE Fish
Place a pan over medium-high heat and lightly add cooking spray. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). Remove from the pan and season.
SIDE SALAD
In a salad bowl, dress the salad leaves and pickled Onion with the remaining vinegar and seasoning. Set aside.
DIVE INTO DINNER
Plate up the tomato sauce and the Fish. Side with the Potato mash and the dressed salad. Delish, Chef!
MAKE THE MASH
Place the Potato in a pot of salted water. Bring to a boil and cook until soft, 20-25 minutes. Drain and return to the pot. Mash with a fork, season, and cover.
START THE SAUCE
Place a pan over medium-high heat and lightly add cooking spray. When hot, fry the diced onion until soft and browned, 5-6 minutes (shifting occasionally). Add the NOMU rub, ½ the vinegar, and the Capers. Fry until fragrant, 1-2 minutes (shifting constantly).
ADD THE TOMATO
Add the cooked chopped tomato and 150ml [200ml]|#7DA0D7 of water. Simmer until thickened, 5-7 minutes. Add a splash of water if it’s too thick. Remove from the heat and season.
FRY THE Fish
Place a pan over medium-high heat and lightly add cooking spray. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). Remove from the pan and season.
SIDE SALAD
In a salad bowl, dress the salad leaves and pickled Onion with the remaining vinegar and seasoning. Set aside.
DIVE INTO DINNER
Plate up the tomato sauce and the Fish. Side with the Potato mash and the dressed salad. Delish, Chef!
MAKE THE MASH
Place the Potato in a pot of salted water. Bring to a boil and cook until soft, 20-25 minutes. Drain and return to the pot. Mash with a fork, season, and cover.
START THE SAUCE
Place a pan over medium-high heat and lightly add cooking spray. When hot, fry the diced onion until soft and browned, 5-6 minutes (shifting occasionally). Add the NOMU rub, ½ the vinegar, and the Capers. Fry until fragrant, 1-2 minutes (shifting constantly).
ADD THE TOMATO
Add the cooked chopped tomato and 150ml [200ml]|#7DA0D7 of water. Simmer until thickened, 5-7 minutes. Add a splash of water if it’s too thick. Remove from the heat and season.
FRY THE Fish
Place a pan over medium-high heat and lightly add cooking spray. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). Remove from the pan and season.
SIDE SALAD
In a salad bowl, dress the salad leaves and pickled Onion with the remaining vinegar and seasoning. Set aside.
DIVE INTO DINNER
Plate up the tomato sauce and the Fish. Side with the Potato mash and the dressed salad. Delish, Chef!
Frequently Asked Questions
What is the preparation time for Tomato-caper Swordfish?
The preparation time for Tomato-caper Swordfish with potato mash & pickled onion is between 20 and 40 minutes.
What is the total time required to make Tomato-caper Swordfish with potato mash & pickled onion?
The total time required to make Tomato-caper Swordfish with potato mash & pickled onion is between 35 and 55 minutes.
How many servings does Tomato-caper Swordfish provide?
4 servings
What are the main ingredients in Tomato-caper Swordfish?
Capers, Cooked Chopped Tomato, Fish, Line-caught Swordfish Fillet/s, Line-caught Swordfish Fillets, NOMU Italian Rub, Onion, Onions, Pickled Onions, Potato, Red Wine Vinegar, Salad Leaves
What is the nutritional information of Tomato-caper Swordfish?
Calories: 455, Carbs: 50 grams, Fat: grams, Protein: 38 grams, Sugar: 10 grams, Salt: 760.9 grams
How do I prepare Tomato-caper Swordfish?
DIVE INTO DINNER: Plate up the tomato sauce and the fish. Side with the potato mash and the dressed salad. Delish, Chef! SIDE SALAD: In a salad bowl, dress the salad leaves and pickled onion with the remaining vinegar and seasoning. Set aside. FRY THE FISH: Place a pan over medium-high heat and lightly add cooking spray. Pat the swordfish dry with paper towel. When hot, fry the fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). Remove from the pan and season. ADD THE TOMATO: Add the cooked chopped tomato and 50ml [100ml]|#7DA0D7 of water. Simmer until thickened, 5-7 minutes. Add a splash of water if it’s too thick. Remove from the heat and season. START THE SAUCE: Place a pan over medium-high heat and lightly add cooking spray. When hot, fry the diced onion until soft and browned, 4-5 minutes (shifting occasionally). Add the NOMU rub, ½ the vinegar, and the capers. Fry until fragrant, 1-2 minutes (shifting constantly). MAKE THE MASH: Place the potato in a pot of salted water. Bring to a boil and cook until soft, 15-20 minutes. Drain and return to the pot. Mash with a fork, season, and cover.
What should be prepared from my kitchen to make Tomato-caper Swordfish?
Capers, Cooked Chopped Tomato, Fish, Line-caught Swordfish Fillet/s, Line-caught Swordfish Fillets, NOMU Italian Rub, Onion, Onions, Pickled Onions, Potato, Red Wine Vinegar, Salad Leaves
How many calories does Tomato-caper Swordfish have?
455 calories
How much fat content does Tomato-caper Swordfish have?
grams
Woolies Products in this dish
