eCook Meal
Baked Swordfish & Creamy Onions
with roasted butternut
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.
Serving guide
Choose your portion size.
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!
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
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, Cream, Fish, Line-caught Swordfish Fillets, NOMU Seafood Rub, Onion, Parsley
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, Cream, Fish, Line-caught Swordfish Fillets, NOMU Seafood Rub, Onion, Parsley
How many calories does Baked Swordfish & Creamy Onions have?
572 calories
How much fat content does Baked Swordfish & Creamy Onions have?
grams