eCook Meal
Caper-garlic Swordfish
with roasted beetroot, Danish-style feta & fresh mint
A twist on a French classic! A perfect piece of swordfish is served with rustic roasted beetroot and a sumptuous salad. All brought together with a lush garlic & caper sauce. It’s lipsmacking luxury on a plate, Chef.
Serving guide
Choose your portion size.
UNBEETABLE ROAST
Preheat the oven to 200°C. Spread the Beetroot on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 30-35 minutes (shifting halfway). Alternatively, air fry at 200°C until cooked through, 25-30 minutes (shifting halfway).
Garlic & CAPER SAUCE
Boil the kettle. Place a pan over medium heat with a knob of butter. When melted, add the Garlic and the Capers. Fry until fragrant, about 1-2 minutes (shifting constantly). Remove from the heat and stir through the crème fraîche. Season, add a sweetener (optional), loosen with a splash of water if too thick, and cover.
SALAD TOSS UP
In a bowl, combine the salad leaves, the Cucumber, the feta, ½ the mint, a drizzle of olive oil, and seasoning.
EN GARDE!
Place a clean pan over medium heat (with a drizzle of oil if necessary). Pat the swordfish dry with paper towel. Fry the Fish until golden, 3-4 minutes per side. Remove from the pan and season.
SWORDFISH IS SERVED!
Plate up the swordfish and drizzle over the Garlic and caper sauce. Side with the fresh salad and the roasted Beetroot. Garnish with the remaining mint. Perfection, Chef!
UNBEETABLE ROAST
Preheat the oven to 200°C. Spread the Beetroot on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 30-35 minutes (shifting halfway). Alternatively, air fry at 200°C until cooked through, 25-30 minutes (shifting halfway).
Garlic & CAPER SAUCE
Boil the kettle. Place a pan over medium heat with a knob of butter. When melted, add the Garlic and the Capers. Fry until fragrant, about 1-2 minutes (shifting constantly). Remove from the heat and stir through the crème fraîche. Season, add a sweetener (optional), loosen with a splash of water if too thick, and cover.
SALAD TOSS UP
In a bowl, combine the salad leaves, the Cucumber, the feta, ½ the mint, a drizzle of olive oil, and seasoning.
EN GARDE!
Place a clean pan over medium heat (with a drizzle of oil if necessary). Pat the swordfish dry with paper towel. Fry the Fish until golden, 3-4 minutes per side. Remove from the pan and season.
SWORDFISH IS SERVED!
Plate up the swordfish and drizzle over the Garlic and caper sauce. Side with the fresh salad and the roasted Beetroot. Garnish with the remaining mint. Perfection, Chef!
UNBEETABLE ROAST
Preheat the oven to 200°C. Spread the Beetroot on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 35-40 minutes (shifting halfway). Alternatively, air fry at 200°C until cooked through, 30-35 minutes (shifting halfway).
Garlic & CAPER SAUCE
Boil the kettle. Place a pan over medium heat with a knob of butter. When melted, add the Garlic and the Capers. Fry until fragrant, about 1-2 minutes (shifting constantly). Remove from the heat and stir through the crème fraîche. Season, add a sweetener (optional), loosen with a splash of water if too thick, and cover.
SALAD TOSS UP
In a bowl, combine the salad leaves, the Cucumber, the feta, ½ the mint, a drizzle of olive oil, and seasoning.
EN GARDE!
Place a clean pan over medium heat (with a drizzle of oil if necessary). Pat the swordfish dry with paper towel. Fry the Fish until golden, 3-4 minutes per side. Remove from the pan and season.
SWORDFISH IS SERVED!
Plate up the swordfish and drizzle over the Garlic and caper sauce. Side with the fresh salad and the roasted Beetroot. Garnish with the remaining mint. Perfection, Chef!
UNBEETABLE ROAST
Preheat the oven to 200°C. Spread the Beetroot on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 35-40 minutes (shifting halfway). Alternatively, air fry at 200°C until cooked through, 30-35 minutes (shifting halfway).
Garlic & CAPER SAUCE
Boil the kettle. Place a pan over medium heat with a knob of butter. When melted, add the Garlic and the Capers. Fry until fragrant, about 1-2 minutes (shifting constantly). Remove from the heat and stir through the crème fraîche. Season, add a sweetener (optional), loosen with a splash of water if too thick, and cover.
SALAD TOSS UP
In a bowl, combine the salad leaves, the Cucumber, the feta, ½ the mint, a drizzle of olive oil, and seasoning.
EN GARDE!
Place a clean pan over medium heat (with a drizzle of oil if necessary). Pat the swordfish dry with paper towel. Fry the Fish until golden, 3-4 minutes per side. Remove from the pan and season.
SWORDFISH IS SERVED!
Plate up the swordfish and drizzle over the Garlic and caper sauce. Side with the fresh salad and the roasted Beetroot. Garnish with the remaining mint. Perfection, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R118.19
for 4 servings · R29.55 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Capers needs 60 gNon-Pareilles Caper Berries in Vinegar 200 g 200 g at R94.99 · 30% of packR28.50
-
Cucumber needs 200 gMini Cucumbers 350 g 350 g at R31.99 · 57% of packR18.28
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Salad Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
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Beetroot needs 800 gBulk Large Carrots 3 kg 3 kg at R45.00 · 27% of packR12.00
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Fresh Mint needs 10 gFresh Mint 20 g 20 g at R14.99 · 50% of packR7.50
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Crème Fraîche needs 60 mlSour Cream 250 ml 250 ml at R38.99 · 24% of packR9.36
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Danish-style Feta needs 120 gSpinach & South African Feta Free Range Chicken Burgers 800 g 800 g at R99.99 · 15% of packR15.00
-
Garlic Cloves needs 2Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
Not in the Woolies basket — source these elsewhere:
- Line-caught Swordfish Fillets
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Caper-garlic Swordfish?
The preparation time for Caper-garlic Swordfish with roasted beetroot, Danish-style feta & fresh mint is between 35 and 50 minutes.
What is the total time required to make Caper-garlic Swordfish with roasted beetroot, Danish-style feta & fresh mint?
The total time required to make Caper-garlic Swordfish with roasted beetroot, Danish-style feta & fresh mint is between 40 and 55 minutes.
How many servings does Caper-garlic Swordfish provide?
4 servings
What are the main ingredients in Caper-garlic Swordfish?
Beetroot, Capers, Creme Fraiche, Cucumber, Feta, Fish, Fresh Mint, Garlic, Line-caught Swordfish Fillets, Salad Leaves
What is the nutritional information of Caper-garlic Swordfish?
Calories: 483, Carbs: 18 grams, Fat: grams, Protein: 41 grams, Sugar: 4.2 grams, Salt: 1012 grams
How do I prepare Caper-garlic Swordfish?
SWORDFISH IS SERVED!: Plate up the swordfish and drizzle over the garlic and caper sauce. Side with the fresh salad and the roasted beetroot. Garnish with the remaining mint. Perfection, Chef! EN GARDE!: Place a clean pan over medium heat (with a drizzle of oil if necessary). Pat the swordfish dry with paper towel. Fry the fish until golden, 3-4 minutes per side. Remove from the pan and season. SALAD TOSS UP: In a bowl, combine the salad leaves, the cucumber, the feta, ½ the mint, a drizzle of olive oil, and seasoning. GARLIC & CAPER SAUCE: Boil the kettle. Place a pan over medium heat with a knob of butter. When melted, add the garlic and the capers. Fry until fragrant, about 1-2 minutes (shifting constantly). Remove from the heat and stir through the crème fraîche. Season, add a sweetener (optional), loosen with a splash of water if too thick, and cover. UNBEETABLE ROAST: Preheat the oven to 200°C. Spread the beetroot on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 30-35 minutes (shifting halfway). Alternatively, air fry at 200°C until cooked through, 25-30 minutes (shifting halfway).
What should be prepared from my kitchen to make Caper-garlic Swordfish?
Beetroot, Capers, Creme Fraiche, Cucumber, Feta, Fish, Fresh Mint, Garlic, Line-caught Swordfish Fillets, Salad Leaves
How many calories does Caper-garlic Swordfish have?
483 calories
How much fat content does Caper-garlic Swordfish have?
grams