eCook Meal
CAPE MALAY SWORDFISH
with curried onions & caramelised golden sultanas
Set off on a Cape Malay taste adventure with these warm, decadent flavours. The meaty texture and mild sweetness of Swordfish is enhanced by crispy lentils, fluffy basmati, and a sweet, spicy sauce.
Serving guide
Choose your portion size.
RICE & PEAS
Preheat the oven to 180°C. Rinse the rice and place in a pot. Submerge it in 225ml of salted water. Cover with a lid and bring to the boil. Once boiling, reduce the heat and allow to simmer for 10 minutes until most of the water has been absorbed. Remove from the heat and allow it to steam with the lid on for a further 10 minutes. On completion, fluff with a fork and gently mix in the peas.
CRISPY BITS
Place the drained Lentils on a roasting tray, coat in oil, and season. Roast in the hot oven for 20-25 minutes until the lentils are crispy. At the halfway mark, give them a shift and add the golden sultanas to the tray. Return to the oven and roast for the remaining 10-15 minutes
CAPE MALAY ONIONS
Place a nonstick pan over a medium heat with a drizzle of oil. When hot, fry the sliced Onion for 4-5 minutes until soft and translucent. Reduce to a low heat and add the Cape Malay Curry Paste to taste. Gently fry for about a minute until aromatic. Pour in half of the rice wine vinegar and 100ml of water to deglaze the pan. Add seasoning and a sweetener of choice to taste. Bring to a simmer and cook for a further 3-4 minutes. Remove from the pan on completion and set aside.
Dill-MAYO
Place three-quarters of the chopped Dill in a bowl with the mayo and mix well. Slowly loosen with 5ml of water and the remaining half of the rice wine vinegar to taste.
Fish
Return the pan to a medium-high heat with a drizzle of oil. Pat the Swordfish dry with some paper towel and season. When the pan is hot, fry the Fish on one side for 2-3 minutes until golden. Flip, add a knob of butter, and fry for another 2-3 minutes. Put the Cape Malay onions back into the pan. Allow the fish to cook in the sauce for 1-2 minutes, using the sauce to baste it until well coated and cooked through. Remove from the heat on completion.
PLATE UP!
Make a bed of green leaves and pile on some rice. Sprinkle with the crispy Lentils and golden sultanas. Top with the Cape Malay swordfish and curried-onion sauce. Drizzle over the dill mayo and garnish with the remaining fresh dill. Delicious, Chef!
RICE & PEAS
Preheat the oven to 180°C. Rinse the rice and place in a pot. Submerge it in 450ml of salted water. Cover with a lid and bring to the boil. Once boiling, reduce the heat and allow to simmer for 10 minutes until most of the water has been absorbed. Remove from the heat and allow it to steam with the lid on for a further 10 minutes. On completion, fluff with a fork and gently mix in the peas.
CRISPY BITS
Place the drained Lentils on a roasting tray, coat in oil, and season. Roast in the hot oven for 20-25 minutes until the lentils are crispy. At the halfway mark, give them a shift and add the golden sultanas to the tray. Return to the oven and roast for the remaining 10-15 minutes.
CAPE MALAY ONIONS
Place a nonstick pan over a medium heat with a drizzle of oil. When hot, fry the sliced Onion for 5-6 minutes until soft and translucent. Reduce to a low heat and add the Cape Malay Curry Paste to taste. Gently fry for about a minute until aromatic. Pour in half of the rice wine vinegar and 150ml of water to deglaze the pan. Add seasoning and a sweetener of choice to taste. Bring to a simmer and cook for a further 4-5 minutes. Remove from the pan on completion and set aside.
Dill-MAYO
Place three-quarters of the chopped Dill in a bowl with the mayo and mix well. Slowly loosen with 10ml of water and the remaining half of the rice wine vinegar to taste.
Fish
Return the pan to a medium-high heat with a drizzle of oil. Pat the Swordfish dry with some paper towel and season. When the pan is hot, fry the Fish on one side for 2-3 minutes until golden. Flip, add a knob of butter, and fry for another 2-3 minutes. Put the Cape Malay onions back into the pan. Allow the fish to cook in the sauce for 1-2 minutes, using the sauce to baste it until well coated and cooked through. Remove from the heat on completion.
PLATE UP!
Make a bed of green leaves and pile on some rice. Sprinkle with the crispy Lentils and golden sultanas. Top with the Cape Malay swordfish and curried-onion sauce. Drizzle over the dill mayo and garnish with the remaining fresh dill. Delicious, Chef!
RICE & PEAS
Preheat the oven to 180°C. Rinse the rice and place in a pot. Submerge it in 450ml of salted water. Cover with a lid and bring to the boil. Once boiling, reduce the heat and allow to simmer for 10 minutes until most of the water has been absorbed. Remove from the heat and allow it to steam with the lid on for a further 10 minutes. On completion, fluff with a fork and gently mix in the peas.
CRISPY BITS
Place the drained Lentils on a roasting tray, coat in oil, and season. Roast in the hot oven for 20-25 minutes until the lentils are crispy. At the halfway mark, give them a shift and add the golden sultanas to the tray. Return to the oven and roast for the remaining 10-15 minutes.
CAPE MALAY ONIONS
Place a nonstick pan over a medium heat with a drizzle of oil. When hot, fry the sliced Onion for 5-6 minutes until soft and translucent. Reduce to a low heat and add the Cape Malay Curry Paste to taste. Gently fry for about a minute until aromatic. Pour in half of the rice wine vinegar and 150ml of water to deglaze the pan. Add seasoning and a sweetener of choice to taste. Bring to a simmer and cook for a further 4-5 minutes. Remove from the pan on completion and set aside.
Dill-MAYO
Place three-quarters of the chopped Dill in a bowl with the mayo and mix well. Slowly loosen with 10ml of water and the remaining half of the rice wine vinegar to taste.
Fish
Return the pan to a medium-high heat with a drizzle of oil. Pat the Swordfish dry with some paper towel and season. When the pan is hot, fry the Fish on one side for 2-3 minutes until golden. Flip, add a knob of butter, and fry for another 2-3 minutes. Put the Cape Malay onions back into the pan. Allow the fish to cook in the sauce for 1-2 minutes, using the sauce to baste it until well coated and cooked through. Remove from the heat on completion.
PLATE UP!
Make a bed of green leaves and pile on some rice. Sprinkle with the crispy Lentils and golden sultanas. Top with the Cape Malay swordfish and curried-onion sauce. Drizzle over the dill mayo and garnish with the remaining fresh dill. Delicious, Chef!
RICE & PEAS
Preheat the oven to 180°C. Rinse the rice and place in a pot. Submerge it in 900ml of salted water. Cover with a lid and bring to the boil. Once boiling, reduce the heat and allow to simmer for 10 minutes until most of the water has been absorbed. Remove from the heat and allow it to steam with the lid on for a further 10 minutes. On completion, fluff with a fork and gently mix in the peas.
CRISPY BITS
Place the drained Lentils on a roasting tray, coat in oil, and season. Roast in the hot oven for 20-25 minutes until the lentils are crispy. At the halfway mark, give them a shift and add the golden sultanas to the tray. Return to the oven and roast for the remaining 10-15 minutes
CAPE MALAY ONIONS
Place a nonstick pan over a medium heat with a drizzle of oil. When hot, fry the sliced Onion for 6-7 minutes until soft and translucent. Reduce to a low heat and add the Cape Malay Curry Paste to taste. Gently fry for about a minute until aromatic. Pour in half of the rice wine vinegar and 300ml of water to deglaze the pan. Add seasoning and a sweetener of choice to taste. Bring to a simmer and cook for a further 5-6 minutes. Remove from the pan on completion and set aside.
Dill-MAYO
Place three-quarters of the chopped Dill in a bowl with the mayo and mix well. Slowly loosen with 20ml of water and the remaining half of the rice wine vinegar to taste.
Fish
Return the pan to a medium-high heat with a drizzle of oil. Pat the Swordfish dry with some paper towel and season. When the pan is hot, fry the Fish on one side for 2-3 minutes until golden. Flip, add a knob of butter, and fry for another 2-3 minutes. Put the Cape Malay onions back into the pan. Allow the fish to cook in the sauce for 1-2 minutes, using the sauce to baste it until well coated and cooked through. Remove from the heat on completion.
PLATE UP
Make a bed of green leaves and pile on some rice. Sprinkle with the crispy Lentils and golden sultanas. Top with the Cape Malay swordfish and curried-onion sauce. Drizzle over the dill mayo and garnish with the remaining fresh dill. Delicious, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R88.61
for 4 servings · R22.15 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Lentils needs 400 gLentil & Barley Soup Mix 600 g 600 g at R42.99 · 67% of packR28.66
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Fresh Dill needs 15 gMild Dill Gherkins 780 g 780 g at R63.99 · 2% of packR1.23
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Peas needs 160 gSplit Pea Soup Mix 750 g 750 g at R42.99 · 21% of packR9.17
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White Basmati Rice needs 400 mlFully Cooked White Basmati Rice 250 g R37.99 · whole pack (size can't be divided)R37.99
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Green Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
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Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
Not in the Woolies basket — source these elsewhere:
- Cape Malay Curry Paste
- That Mayo Original Mayo
- Rice Wine Vinegar
- Golden Sultanas
- Swordfish Fillets
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for CAPE MALAY SWORDFISH?
The preparation time for CAPE MALAY SWORDFISH with curried onions & caramelised golden sultanas is between 30 and 40 minutes.
What is the total time required to make CAPE MALAY SWORDFISH with curried onions & caramelised golden sultanas?
The total time required to make CAPE MALAY SWORDFISH with curried onions & caramelised golden sultanas is between 35 and 45 minutes.
How many servings does CAPE MALAY SWORDFISH provide?
4 servings
What are the main ingredients in CAPE MALAY SWORDFISH?
Cape Malay Curry Paste, Dill, Fish, Golden Sultanas, Green Leaves, Lentils, Onion, Pea, Rice Wine Vinegar, Swordfish Fillet, That Mayo (Original), White Basmati Rice
What is the nutritional information of CAPE MALAY SWORDFISH?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare CAPE MALAY SWORDFISH?
CRISPY BITS: Place the drained lentils on a roasting tray, coat in oil, and season. Roast in the hot oven for 20-25 minutes until the lentils are crispy. At the halfway mark, give them a shift and add the golden sultanas to the tray. Return to the oven and roast for the remaining 10-15 minutes. DILL-MAYO: Place three-quarters of the chopped dill in a bowl with the mayo and mix well. Slowly loosen with 10ml of water and the remaining half of the rice wine vinegar to taste. PLATE UP!: Make a bed of green leaves and pile on some rice. Sprinkle with the crispy lentils and golden sultanas. Top with the Cape Malay swordfish and curried-onion sauce. Drizzle over the dill mayo and garnish with the remaining fresh dill. Delicious, Chef! FISH: Return the pan to a medium-high heat with a drizzle of oil. Pat the Swordfish dry with some paper towel and season. When the pan is hot, fry the fish on one side for 2-3 minutes until golden. Flip, add a knob of butter, and fry for another 2-3 minutes. Put the Cape Malay onions back into the pan. Allow the fish to cook in the sauce for 1-2 minutes, using the sauce to baste it until well coated and cooked through. Remove from the heat on completion. CAPE MALAY ONIONS: Place a nonstick pan over a medium heat with a drizzle of oil. When hot, fry the sliced onion for 5-6 minutes until soft and translucent. Reduce to a low heat and add the Cape Malay Curry Paste to taste. Gently fry for about a minute until aromatic. Pour in half of the rice wine vinegar and 150ml of water to deglaze the pan. Add seasoning and a sweetener of choice to taste. Bring to a simmer and cook for a further 4-5 minutes. Remove from the pan on completion and set aside. RICE & PEAS: Preheat the oven to 180°C. Rinse the rice and place in a pot. Submerge it in 450ml of salted water. Cover with a lid and bring to the boil. Once boiling, reduce the heat and allow to simmer for 10 minutes until most of the water has been absorbed. Remove from the heat and allow it to steam with the lid on for a further 10 minutes. On completion, fluff with a fork and gently mix in the peas.
What should be prepared from my kitchen to make CAPE MALAY SWORDFISH?
Cape Malay Curry Paste, Dill, Fish, Golden Sultanas, Green Leaves, Lentils, Onion, Pea, Rice Wine Vinegar, Swordfish Fillet, That Mayo (Original), White Basmati Rice
How many calories does CAPE MALAY SWORDFISH have?
calories
How much fat content does CAPE MALAY SWORDFISH have?
grams