eCook Meal
Chargrilled Swordfish
with lemon-garlic pasta, baby tomatoes & golden sultanas
At the base of this buttery, crispy charred swordfish, is zesty lemony, gluten free pasta, packed with tomatoes, golden sultanas and fresh parsley. Amore mio, we’ve got so many lush layers of fabulous flavours for you!
Serving guide
Choose your portion size.
MARINATION STATION
Bring a pot of salted water to boil for the pasta. In a shallow bowl, place the Italian rub, Lemon zest, and 1 tbsp of oil. Mix until fully combined. Add the swordfish, and toss until fully coated in the marinade. Leave to marinate for at least 15 minutes.
PASTA PARTY
Once the water is boiling, add the pasta and a drizzle of oil. Cook for about 15 minutes until al dente. Stir continuously for the first few minutes to avoid the pasta sticking together, stirring sporadically after that. Drain on completion, reserving 100ml of pasta water, and toss a drizzle of oil through the pasta.
SOMETHING FISHY
Place a pan or griddle pan over a medium-high heat with a drizzle of oil. When hot, remove the Fish from the marinade, reserving the marinade in the bowl. Fry the fish on one side for 3-4 minutes until crispy and golden. Flip and add a knob of butter (optional). Fry for another 3-4 minutes until cooked through and crispy on both sides. (If your particular fillet is thicker than 2cm, fry for an additional minute per side.) Remove from the pan on completion.
LET’S GET SAUCY
Return the empty pasta pot to a medium-high heat with a drizzle of oil. When hot, add the grated Garlic and fry for about 1 minute until fragrant, shifting constantly. Stir in the marinade and reserved pasta water and leave to slightly reduce for 2-3 minutes. Add in the pasta, halved tomatoes, golden sultanas, ½ the chopped Parsley, and a squeeze of lemon juice. Toss to combine and season to taste.
DIG IN!
Serve up a generous helping of the lemony pasta. Top with the seared swordfish, sprinkle over the remaining Parsley, crumble over the feta, and serve with a lemon wedge on the side. Stunning, Chef!
MARINATION STATION
Bring a pot of salted water to boil for the pasta. In a shallow bowl, place the Italian rub, Lemon zest, and 2 tbsp of oil. Mix until fully combined. Add the swordfish, and toss until fully coated in the marinade. Leave to marinate for at least 15 minutes.
PASTA PARTY
Once the water is boiling, add the pasta and a drizzle of oil. Cook for about 15 minutes until al dente. Stir continuously for the first few minutes to avoid the pasta sticking together, stirring sporadically after that. Drain on completion, reserving 200ml of pasta water, and toss a drizzle of oil through the pasta.
SOMETHING FISHY
Place a pan or griddle pan over a medium-high heat with a drizzle of oil. When hot, remove the Fish from the marinade, reserving the marinade in the bowl. Fry the fish on one side for 3-4 minutes until crispy and golden. Flip and add a knob of butter (optional). Fry for another 3-4 minutes until cooked through and crispy on both sides. (If your particular fillets are thicker than 2cm, fry for an additional minute per side.) Remove from the pan on completion.
LET’S GET SAUCY
Return the empty pasta pot to a medium-high heat with a drizzle of oil. When hot, add the grated Garlic and fry for about 1 minute until fragrant, shifting constantly. Stir in the marinade and reserved pasta water and leave to slightly reduce for 2-3 minutes. Add in the pasta, halved tomatoes, golden sultanas, ½ the chopped Parsley, and a squeeze of lemon juice. Toss to combine and season to taste.
DIG IN!
Serve up a generous helping of the lemony pasta. Top with the seared swordfish, sprinkle over the remaining Parsley, crumble over the feta, and serve with a lemon wedge on the side. Stunning, Chef!
MARINATION STATION
Bring a pot of salted water to boil for the pasta. In a shallow bowl, place the Italian rub, Lemon zest, and 3 tbsp of oil. Mix until fully combined. Add the swordfish, and toss until fully coated in the marinade. Leave to marinate for at least 15 minutes.
PASTA PARTY
Once the water is boiling, add the pasta and a drizzle of oil. Cook for about 15 minutes until al dente. Stir continuously for the first few minutes to avoid the pasta sticking together, stirring sporadically after that. Drain on completion, reserving 300ml of pasta water, and toss a drizzle of oil through the pasta.
SOMETHING FISHY
Place a pan or griddle pan over a medium-high heat with a drizzle of oil. When hot, remove the Fish from the marinade, reserving the marinade in the bowl. Fry the fish on one side for 3-4 minutes until crispy and golden. Flip and add a knob of butter (optional). Fry for another 3-4 minutes until cooked through and crispy on both sides. (If your particular fillets are thicker than 2cm, fry for an additional minute per side.) You may need to do this step in batches. Remove from the pan on completion.
LET’S GET SAUCY
Return the empty pasta pot to a medium-high heat with a drizzle of oil. When hot, add the grated Garlic and fry for about 1 minute until fragrant, shifting constantly. Stir in the marinade and reserved pasta water and leave to slightly reduce for 3-4 minutes. Add in the pasta, halved tomatoes, golden sultanas, ½ the chopped Parsley, and a squeeze of lemon juice. Toss to combine and season to taste.
DIG IN!
Serve up a generous helping of the lemony pasta. Top with the seared swordfish, sprinkle over the remaining Parsley, crumble over the feta, and serve with a lemon wedge on the side. Stunning, Chef!
MARINATION STATION
Bring a pot of salted water to boil for the pasta. In a shallow bowl, place the Italian rub, Lemon zest, and 4 tbsp of oil. Mix until fully combined. Add the swordfish, and toss until fully coated in the marinade. Leave to marinate for at least 15 minutes.
PASTA PARTY
Once the water is boiling, add the pasta and a drizzle of oil. Cook for about 15 minutes until al dente. Stir continuously for the first few minutes to avoid the pasta sticking together, stirring sporadically after that. Drain on completion, reserving 400ml of pasta water, and toss a drizzle of oil through the pasta.
SOMETHING FISHY
Place a pan or griddle pan over a medium-high heat with a drizzle of oil. When hot, remove the Fish from the marinade, reserving the marinade in the bowl. Fry the fish on one side for 3-4 minutes until crispy and golden. Flip and add a knob of butter (optional). Fry for another 3-4 minutes until cooked through and crispy on both sides. (If your particular fillets are thicker than 2cm, fry for an additional minute per side.) You may need to do this step in batches. Remove from the pan on completion.
LET’S GET SAUCY
Return the empty pasta pot to a medium-high heat with a drizzle of oil. When hot, add the grated Garlic and fry for about 1 minute until fragrant, shifting constantly. Stir in the marinade and reserved pasta water and leave to slightly reduce for 3-4 minutes. Add in the pasta, halved tomatoes, golden sultanas, ½ the chopped Parsley, and a squeeze of lemon juice. Toss to combine and season to taste.
DIG IN!
Serve up a generous helping of the lemony pasta. Top with the seared swordfish, sprinkle over the remaining Parsley, crumble over the feta, and serve with a lemon wedge on the side. Stunning, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R80.57
for 4 servings · R20.14 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Lemons needs 2Lemon 3 in 1 Thin Bleach 750 ml R19.99 · whole pack (size can't be divided)R19.99
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Danish-style Feta needs 160 gSpinach & South African Feta Free Range Chicken Burgers 800 g 800 g at R99.99 · 20% of packR20.00
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Fresh Parsley needs 10 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 7% of packR3.80
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Garlic Cloves needs 4Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
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Gluten-free Spaghetti needs 300 gSpaghetti Pasta 500 g 500 g at R22.99 · 60% of packR13.79
Not in the Woolies basket — source these elsewhere:
- Golden Sultanas
- Baby Tomatoes
- NOMU Italian Rub
- Line-caught Swordfish Fillets
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Chargrilled Swordfish?
The preparation time for Chargrilled Swordfish with lemon-garlic pasta, baby tomatoes & golden sultanas is between 15 and 30 minutes.
What is the total time required to make Chargrilled Swordfish with lemon-garlic pasta, baby tomatoes & golden sultanas?
The total time required to make Chargrilled Swordfish with lemon-garlic pasta, baby tomatoes & golden sultanas is between 30 and 45 minutes.
How many servings does Chargrilled Swordfish provide?
4 servings
What are the main ingredients in Chargrilled Swordfish?
Baby Tomato, Feta, Fish, Garlic, Golden Sultanas, Lemon, Line-caught Swordfish Fillets, NOMU Italian Rub, Parsley, Spaghetti
What is the nutritional information of Chargrilled Swordfish?
Calories: 595, Carbs: 67 grams, Fat: grams, Protein: 39.7 grams, Sugar: 18.3 grams, Salt: 628 grams
How do I prepare Chargrilled Swordfish?
SOMETHING FISHY: Place a pan or griddle pan over a medium-high heat with a drizzle of oil. When hot, remove the fish from the marinade, reserving the marinade in the bowl. Fry the fish on one side for 3-4 minutes until crispy and golden. Flip and add a knob of butter (optional). Fry for another 3-4 minutes until cooked through and crispy on both sides. (If your particular fillets are thicker than 2cm, fry for an additional minute per side.) Remove from the pan on completion. PASTA PARTY: Once the water is boiling, add the pasta and a drizzle of oil. Cook for about 15 minutes until al dente. Stir continuously for the first few minutes to avoid the pasta sticking together, stirring sporadically after that. Drain on completion, reserving 200ml of pasta water, and toss a drizzle of oil through the pasta. DIG IN!: Serve up a generous helping of the lemony pasta. Top with the seared swordfish, sprinkle over the remaining parsley, crumble over the feta, and serve with a lemon wedge on the side. Stunning, Chef! LET’S GET SAUCY: Return the empty pasta pot to a medium-high heat with a drizzle of oil. When hot, add the grated garlic and fry for about 1 minute until fragrant, shifting constantly. Stir in the marinade and reserved pasta water and leave to slightly reduce for 2-3 minutes. Add in the pasta, halved tomatoes, golden sultanas, ½ the chopped parsley, and a squeeze of lemon juice. Toss to combine and season to taste. MARINATION STATION: Bring a pot of salted water to boil for the pasta. In a shallow bowl, place the Italian rub, lemon zest, and 2 tbsp of oil. Mix until fully combined. Add the swordfish, and toss until fully coated in the marinade. Leave to marinate for at least 15 minutes.
What should be prepared from my kitchen to make Chargrilled Swordfish?
Baby Tomato, Feta, Fish, Garlic, Golden Sultanas, Lemon, Line-caught Swordfish Fillets, NOMU Italian Rub, Parsley, Spaghetti
How many calories does Chargrilled Swordfish have?
595 calories
How much fat content does Chargrilled Swordfish have?
grams