eCook Meal
Baked Swordfish & Chilli-tomato Salsa
with roasted veggies
Homemade salsa is a tasty trick to add flavour and flair to almost any dish. Today you will make a spicy olive, tomato & spring onion version with zesty lemon juice. This will elevate NOMU Italian-spiced hake fillet with a satisfying portion of golden baby potatoes and carrot wedges.
Serving guide
Choose your portion size.
ROAST WITH THE MOST
Preheat the oven to 200°C. Spread the baby potatoes, and the carrots on a roasting tray. Coat in oil, ½ the NOMU rub, and season. Roast in the hot oven until crispy, 25-30 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
SPICY SALSA
To a bowl, combine the Tomato, the spring onion (to taste), the Chilli (to taste), the olives, the lemon juice, and seasoning.
CRISPY-SKIN Fish
When the veggies have reached the halfway mark, pat the Fish dry with paper towel. Place the fish on a lightly greased baking tray. Coat in oil, the remaining NOMU rub, and seasoning. Bake in the hot oven until golden, 15-20 minutes.
SET THE TABLE
Serve up the golden veggies, and the flaky Fish. Side with the Chilli salsa. Enjoy!
ROAST WITH THE MOST
Preheat the oven to 200°C. Spread the baby potatoes, and the carrots on a roasting tray. Coat in oil, ½ the NOMU rub, and season. Roast in the hot oven until crispy, 25-30 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
SPICY SALSA
To a bowl, combine the Tomato, the spring onion (to taste), the Chilli (to taste), the olives, the lemon juice, and seasoning.
CRISPY-SKIN Fish
When the veggies have reached the halfway mark, pat the Fish dry with paper towel. Place the fish on a lightly greased baking tray. Coat in oil, the remaining NOMU rub, and seasoning. Bake in the hot oven until golden, 15-20 minutes.
SET THE TABLE
Serve up the golden veggies, and the flaky Fish. Side with the Chilli salsa. Enjoy!
ROAST WITH THE MOST
Preheat the oven to 200°C. Spread the baby potatoes, and the carrots on a roasting tray. Coat in oil, ½ the NOMU rub, and season. Roast in the hot oven until crispy, 35-40 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
SPICY SALSA
To a bowl, combine the tomatoes, the spring onion (to taste), the Chilli (to taste), the olives, the lemon juice, and seasoning.
CRISPY-SKIN Fish
When the veggies have reached the halfway mark. Pat the Fish dry with paper towel. Place the fish on a lightly greased baking tray. Coat in oil, the remaining NOMU rub, and seasoning. Bake in the hot oven until golden, 15-20 minutes.
SET THE TABLE
Serve up the golden veggies, and the flaky Fish. Side with the Chilli salsa. Enjoy!
Baby Potatoes - 300g
Carrot - 720g
NOMU Seafood Rub - 30ml
Tomatoes - 2
Spring Onions - 2
Fresh Chillies - 2
Pitted Kalamata Olives - 60g
Lemon Juice - 60ml
Line-caught Swordfish Fillets - 3
ROAST WITH THE MOST
Preheat the oven to 200°C. Spread the baby potatoes, and the carrots on a roasting tray. Coat in oil, ½ the NOMU rub, and season. Roast in the hot oven until crispy, 35-40 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
SPICY SALSA
To a bowl, combine the tomatoes, the spring onion (to taste), the Chilli (to taste), the olives, the lemon juice, and seasoning.
CRISPY-SKIN Fish
When the veggies have reached the halfway mark. Pat the Fish dry with paper towel. Place the fish on a lightly greased baking tray. Coat in oil, the remaining NOMU rub, and seasoning. Bake in the hot oven until golden, 15-20 minutes.
SET THE TABLE
Serve up the golden veggies, and the flaky Fish. Side with the Chilli salsa. Enjoy!
Baby Potatoes - 400g
Carrot - 960g
NOMU Seafood Rub - 40ml
Tomatoes - 2
Spring Onions - 2
Fresh Chillies - 2
Pitted Kalamata Olives - 80g
Lemon Juice - 80ml
Line-caught Swordfish Fillets - 4
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R97.59
for 4 servings · R24.40 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Fresh Chillies needs 2Extra Hot Habanero Chillies 50 g R15.99 · whole pack (size can't be divided)R15.99
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Tomatoes needs 2Tomato Puree in Tub 240 g R20.99 · whole pack (size can't be divided)R20.99
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Lemon Juice needs 80 mlLemon Juice 500 ml 500 ml at R29.99 · 16% of packR4.80
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Carrot needs 960 gBulk Large Carrots 3 kg 3 kg at R49.99 · 32% of packR16.00
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Baby Potatoes needs 400 gBaby Potatoes 700 g 700 g at R24.99 · 57% of packR14.28
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Spring Onions needs 2Lay's Spring Onion & Cheese Chips 36 g R10.99 · whole pack (size can't be divided)R10.99
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Pitted Kalamata Olives needs 80 gKalamata Olives 825 g 825 g at R149.99 · 10% of packR14.54
Not in the Woolies basket — source these elsewhere:
- NOMU Seafood Rub
- Line-caught Swordfish Fillets
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Baked Swordfish & Chilli-tomato Salsa?
The preparation time for Baked Swordfish & Chilli-tomato Salsa with roasted veggies is between 20 and 35 minutes.
What is the total time required to make Baked Swordfish & Chilli-tomato Salsa with roasted veggies?
The total time required to make Baked Swordfish & Chilli-tomato Salsa with roasted veggies is between 35 and 50 minutes.
How many servings does Baked Swordfish & Chilli-tomato Salsa provide?
4 servings
What are the main ingredients in Baked Swordfish & Chilli-tomato Salsa?
Baby Potato, Carrot, Chilli, Fish, Lemon Juice, Line-caught Swordfish Fillets, NOMU Seafood Rub, Pitted Kalamata Olives, Spring Onion, Tomato
What is the nutritional information of Baked Swordfish & Chilli-tomato Salsa?
Calories: 486, Carbs: 50 grams, Fat: grams, Protein: 37.4 grams, Sugar: 19 grams, Salt: 957.3 grams
How do I prepare Baked Swordfish & Chilli-tomato Salsa?
CRISPY-SKIN FISH: When the veggies have reached the halfway mark, pat the fish dry with paper towel. Place the fish on a lightly greased baking tray. Coat in oil, the remaining NOMU rub, and seasoning. Bake in the hot oven until golden, 15-20 minutes. SET THE TABLE: Serve up the golden veggies, and the flaky fish. Side with the chilli salsa. Enjoy! SPICY SALSA: To a bowl, combine the tomato, the spring onion (to taste), the chilli (to taste), the olives, the lemon juice, and seasoning. ROAST WITH THE MOST: Preheat the oven to 200°C. Spread the baby potatoes, and the carrots on a roasting tray. Coat in oil, ½ the NOMU rub, and season. Roast in the hot oven until crispy, 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 & Chilli-tomato Salsa?
Baby Potato, Carrot, Chilli, Fish, Lemon Juice, Line-caught Swordfish Fillets, NOMU Seafood Rub, Pitted Kalamata Olives, Spring Onion, Tomato
How many calories does Baked Swordfish & Chilli-tomato Salsa have?
486 calories
How much fat content does Baked Swordfish & Chilli-tomato Salsa have?
grams