You will have no doubt in your cooking talent after making this recipe, Chef! Spiced with NOMU Seafood Rub and baked in the oven, flaky swordfish is doused in a savoury sauce of creamy, silky onion. Served with golden butternut half-moons and herbaceous fresh parsley as garnish. Straightforward yet stylish food.
Baked Swordfish & Creamy Onions
Baked Swordfish & Creamy Onions
with roasted butternut
Hands on Time: 20 - 35 minutes
Overall Time: 40 - 55 minutes
Ingredients:
- Butternut
- Fish
- Fresh Cream
- Fresh Parsley
- Line-caught Swordfish Fillet/s
- Line-caught Swordfish Fillets
- NOMU Seafood Rub
- Onion
- Onions
From your kitchen:
- Oil (cooking, olive or coconut)
- Seasoning (Salt & Pepper)
- Water
- Paper Towel
- Butter
THE ROAST WONDERFUL MOMENT
Preheat the oven to 200°C. Spread the Butternut on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
NO DOUBT IN THIS SWORDFISH
When the Butternut has 10-15 minutes remaining, pat the swordfish dry with paper towel. Coat in the NOMU rub, oil, and seasoning. Place it on the tray with the butternut (or on a separate baking tray), skin-side down. Bake for the remaining time, until cooked through and tender.
CREAMY Onions
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the Onion until soft and lightly golden, 4-5 minutes (shifting occasionally). In the final, 1-2 minutes, add a knob of butter and stir in the cream. Remove from the heat and season.
SWORDFISH TIME!
Plate up the roasted Butternut half-moons, side with the baked swordfish and top with the creamy onion. Sprinkle over the parsley. Simply stunning, Chef!
THE ROAST WONDERFUL MOMENT
Preheat the oven to 200°C. Spread the Butternut on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
NO DOUBT IN THIS SWORDFISH
When the Butternut has 10-15 minutes remaining, pat the swordfish dry with paper towel. Coat in the NOMU rub, oil, and seasoning. Place it on the tray with the butternut (or on a separate baking tray), skin-side down. Bake for the remaining time, until cooked through and tender.
CREAMY Onions
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the Onion until soft and lightly golden, 4-5 minutes (shifting occasionally). In the final, 1-2 minutes, add a knob of butter and stir in the cream. Remove from the heat and season.
SWORDFISH TIME!
Plate up the roasted Butternut half-moons, side with the baked swordfish and top with the creamy onion. Sprinkle over the parsley. Simply stunning, Chef!
THE ROAST WONDERFUL MOMENT
Preheat the oven to 200°C. Spread the Butternut on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 30-35 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
NO DOUBT IN THIS SWORDFISH
When the Butternut has 10-15 minutes remaining, pat the swordfish dry with paper towel. Coat in the NOMU rub, oil, and seasoning. Place it on the tray with the butternut (or on a separate baking tray), skin-side down. Bake for the remaining time, until cooked through and tender.
CREAMY Onions
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the Onions until soft and lightly golden, 6-7 minutes (shifting occasionally). In the final, 1-2 minutes, add a knob of butter and stir in the cream. Remove from the heat and season.
SWORDFISH TIME!
Plate up the roasted Butternut half-moons, side with the baked swordfish and top with the creamy onion. Sprinkle over the parsley. Simply stunning, Chef!
THE ROAST WONDERFUL MOMENT
Preheat the oven to 200°C. Spread the Butternut on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 30-35 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
NO DOUBT IN THIS SWORDFISH
When the Butternut has 10-15 minutes remaining, pat the swordfish dry with paper towel. Coat in the NOMU rub, oil, and seasoning. Place it on the tray with the butternut (or on a separate baking tray), skin-side down. Bake for the remaining time, until cooked through and tender.
CREAMY Onions
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the Onions until soft and lightly golden, 6-7 minutes (shifting occasionally). In the final, 1-2 minutes, add a knob of butter and stir in the cream. Remove from the heat and season.
SWORDFISH TIME!
Plate up the roasted Butternut half-moons, side with the baked swordfish and top with the creamy onion. Sprinkle over the parsley. Simply stunning, Chef!
Frequently Asked Questions
What is the preparation time for Baked Swordfish & Creamy Onions?
The preparation time for Baked Swordfish & Creamy Onions with roasted butternut is between 20 and 35 minutes.
What is the total time required to make Baked Swordfish & Creamy Onions with roasted butternut?
The total time required to make Baked Swordfish & Creamy Onions with roasted butternut is between 40 and 55 minutes.
How many servings does Baked Swordfish & Creamy Onions provide?
4 servings
What are the main ingredients in Baked Swordfish & Creamy Onions?
Butternut, Fish, Fresh Cream, Fresh Parsley, Line-caught Swordfish Fillet/s, Line-caught Swordfish Fillets, NOMU Seafood Rub, Onion, Onions
What is the nutritional information of Baked Swordfish & Creamy Onions?
Calories: 572, Carbs: 43 grams, Fat: grams, Protein: 37.1 grams, Sugar: 13.3 grams, Salt: 442 grams
How do I prepare Baked Swordfish & Creamy Onions?
SWORDFISH TIME!: Plate up the roasted butternut half-moons, side with the baked swordfish and top with the creamy onion. Sprinkle over the parsley. Simply stunning, Chef! CREAMY ONIONS: Place a pan over medium-high heat with a drizzle of oil. When hot, fry the onion until soft and lightly golden, 4-5 minutes (shifting occasionally). In the final, 1-2 minutes, add a knob of butter and stir in the cream. Remove from the heat and season. NO DOUBT IN THIS SWORDFISH: When the butternut has 10-15 minutes remaining, pat the swordfish dry with paper towel. Coat in the NOMU rub, oil, and seasoning. Place it on the tray with the butternut (or on a separate baking tray), skin-side down. Bake for the remaining time, until cooked through and tender. THE ROAST WONDERFUL MOMENT: Preheat the oven to 200°C. Spread the butternut on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
What should be prepared from my kitchen to make Baked Swordfish & Creamy Onions?
Butternut, Fish, Fresh Cream, Fresh Parsley, Line-caught Swordfish Fillet/s, Line-caught Swordfish Fillets, NOMU Seafood Rub, Onion, Onions
How many calories does Baked Swordfish & Creamy Onions have?
572 calories
How much fat content does Baked Swordfish & Creamy Onions have?
grams
Woolies Products in this dish
