An easy yet fabulously flavourful dish: perfectly grilled swordfish is placed on a bed of orzo cooked in white wine & chicken stock, sun-dried tomatoes, and salty olives. Finished off with fresh parsley & a drizzle of lemon juice for added zing!
Grilled Swordfish & Orzo
Grilled Swordfish & Orzo
with sun-dried tomato & olives
Hands on Time: 15 - 30 minutes
Overall Time: 30 - 50 minutes
Ingredients:
- Chicken
- Chicken Stock
- Fish
- Fresh Parsley
- Garlic Clove
- Garlic Cloves
- Lemon Juice
- Line-caught Swordfish Fillet/s
- Line-caught Swordfish Fillets
- Onion
- Onions
- Orzo Pasta
- Pitted Kalamata Olives
- Sun-Dried Tomatoes
- White Wine
From your kitchen:
- Oil (cooking, olive or coconut)
- Water
- Paper Towel
- Sugar/Sweetener/Honey
- Seasoning (salt & pepper)
- Butter
GOLDEN Fish
Boil the kettle. Place a pan over medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). In the final minute, baste with a knob of butter. Remove from the pan and season.
ONE-PAN ORZO
Return the pan to medium heat with a drizzle of oil and a knob of butter (optional). Add the onion and fry for 3-4 [4-5]|#7DA0D7 minutes until soft, shifting occasionally. Add the garlic and fry for 1 minute until fragrant (shifting constantly). Add the orzo and mix until coated. Add the wine, the sun-dried tomatoes, the Chicken stock, and 300ml [600ml]|#7DA0D7 boiling water. Simmer until al dente, 8-12 minutes.
FINISHING TOUCHES
When the orzo has 1-2 minutes remaining, add the olives, and ½ the parsley. Top the orzo with the golden Fish. Season with the lemon juice (to taste), a sweetener (to taste), and seasoning.
PLATE UP
Plate up the orzo topped with the Fish and garnish with the remaining parsley. Dive in, Chef!
GOLDEN Fish
Boil the kettle. Place a pan over medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). In the final minute, baste with a knob of butter. Remove from the pan and season.
ONE-PAN ORZO
Return the pan to medium heat with a drizzle of oil and a knob of butter (optional). Add the onion and fry for 3-4 [4-5]|#7DA0D7 minutes until soft, shifting occasionally. Add the garlic and fry for 1 minute until fragrant (shifting constantly). Add the orzo and mix until coated. Add the wine, the sun-dried tomatoes, the Chicken stock, and 300ml [600ml]|#7DA0D7 boiling water. Simmer until al dente, 8-12 minutes.
FINISHING TOUCHES
When the orzo has 1-2 minutes remaining, add the olives, and ½ the parsley. Top the orzo with the golden Fish. Season with the lemon juice (to taste), a sweetener (to taste), and seasoning.
PLATE UP
Plate up the orzo topped with the Fish and garnish with the remaining parsley. Dive in, Chef!
GOLDEN Fish
Boil the kettle. Place a pan over medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). In the final minute, baste with a knob of butter. Remove from the pan and season.
ONE-PAN ORZO
Return the pan to medium heat with a drizzle of oil and a knob of butter (optional). Add the onion and fry for 5-6 [6-8]|#7DA0D7 minutes until soft, shifting occasionally. Add the garlic and fry for 1 minute until fragrant (shifting constantly). Add the orzo and mix until coated. Add the wine, the sun-dried tomatoes, the Chicken stock, and 900ml [1.2L]|#7DA0D7 boiling water. Simmer until al dente, 8-12 minutes.
FINISHING TOUCHES
When the orzo has 1-2 minutes remaining, add the olives, and ½ the parsley. Top the orzo with the golden Fish. Season with the lemon juice (to taste), a sweetener (to taste), and seasoning.
PLATE UP
Plate up the orzo topped with the Fish and garnish with the remaining parsley. Dive in, Chef!
GOLDEN Fish
Boil the kettle. Place a pan over medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). In the final minute, baste with a knob of butter. Remove from the pan and season.
ONE-PAN ORZO
Return the pan to medium heat with a drizzle of oil and a knob of butter (optional). Add the onion and fry for 5-6 [6-8]|#7DA0D7 minutes until soft, shifting occasionally. Add the garlic and fry for 1 minute until fragrant (shifting constantly). Add the orzo and mix until coated. Add the wine, the sun-dried tomatoes, the Chicken stock, and 900ml [1.2L]|#7DA0D7 boiling water. Simmer until al dente, 8-12 minutes.
FINISHING TOUCHES
When the orzo has 1-2 minutes remaining, add the olives, and ½ the parsley. Top the orzo with the golden Fish. Season with the lemon juice (to taste), a sweetener (to taste), and seasoning.
PLATE UP
Plate up the orzo topped with the Fish and garnish with the remaining parsley. Dive in, Chef!
Frequently Asked Questions
What is the preparation time for Grilled Swordfish & Orzo?
The preparation time for Grilled Swordfish & Orzo with sun-dried tomato & olives is between 15 and 30 minutes.
What is the total time required to make Grilled Swordfish & Orzo with sun-dried tomato & olives?
The total time required to make Grilled Swordfish & Orzo with sun-dried tomato & olives is between 30 and 50 minutes.
How many servings does Grilled Swordfish & Orzo provide?
4 servings
What are the main ingredients in Grilled Swordfish & Orzo?
Chicken, Chicken Stock, Fish, Fresh Parsley, Garlic Clove, Garlic Cloves, Lemon Juice, Line-caught Swordfish Fillet/s, Line-caught Swordfish Fillets, Onion, Onions, Orzo Pasta, Pitted Kalamata Olives, Sun-Dried Tomatoes, White Wine
What is the nutritional information of Grilled Swordfish & Orzo?
Calories: 646, Carbs: 71 grams, Fat: grams, Protein: 41.8 grams, Sugar: 15.6 grams, Salt: 865 grams
How do I prepare Grilled Swordfish & Orzo?
ONE-PAN ORZO: Return the pan to medium heat with a drizzle of oil and a knob of butter (optional). Add the onion and fry for 3-4 [4-5]|#7DA0D7 minutes until soft, shifting occasionally. Add the garlic and fry for 1 minute until fragrant (shifting constantly). Add the orzo and mix until coated. Add the wine, the sun-dried tomatoes, the chicken stock, and 300ml [600ml]|#7DA0D7 boiling water. Simmer until al dente, 8-12 minutes. GOLDEN FISH: Boil the kettle. Place a pan over medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). In the final minute, baste with a knob of butter. Remove from the pan and season. FINISHING TOUCHES: When the orzo has 1-2 minutes remaining, add the olives, and ½ the parsley. Top the orzo with the golden fish. Season with the lemon juice (to taste), a sweetener (to taste), and seasoning. PLATE UP: Plate up the orzo topped with the fish and garnish with the remaining parsley. Dive in, Chef!
What should be prepared from my kitchen to make Grilled Swordfish & Orzo?
Chicken, Chicken Stock, Fish, Fresh Parsley, Garlic Clove, Garlic Cloves, Lemon Juice, Line-caught Swordfish Fillet/s, Line-caught Swordfish Fillets, Onion, Onions, Orzo Pasta, Pitted Kalamata Olives, Sun-Dried Tomatoes, White Wine
How many calories does Grilled Swordfish & Orzo have?
646 calories
How much fat content does Grilled Swordfish & Orzo have?
grams
Woolies Products in this dish
