eCook Meal
Jamaican-style Swordfish
with a pineapple & fresh chilli relish
Let’s switch up our fruit & fish pairing options, Chef! Instead of the classic lemon, this Caribbean-inspired dish uses pineapple for a citrus salsa with a chilli kick. This beautifully balances the pan-fried swordfish fish, with a crispy skin and basted in a parsley, garlic & lemon oil. A satisfying serving of golden roasted butternut & onion wedges completes the meal.
Serving guide
Choose your portion size.
BEGIN WITH Butternut
Preheat the oven to 200°C. Spread the Butternut and the onion on a roasting tray. Coat in oil and the jerk seasoning. 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).
LET’S SALSA
To a bowl, add the pineapple, spring Onion (to taste), coriander, Chilli (to taste), and ½ the lemon juice (to taste). Toss to combine, season, and set aside in the fridge.
ZESTY OIL
In a small bowl, combine the remaining lemon juice, the Garlic, ½ the Parsley, and a drizzle of oil. Set aside.
CRISPY Fish
Place a pan over medium-high heat with a drizzle of oil. In a shallow dish, season the flour. Pat the swordfish dry with paper towel, and coat in the seasoned flour. 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 and the Garlic and Parsley mixture. Remove from the pan, reserving the herby garlic butter, and season.
A TASTE OF THE CARIBBEAN
Serve the roasted Butternut and onion alongside the crispy fish. Drizzle the reserved herby butter over the fish and serve the pineapple and fresh chilli relish on the side. Garnish with the remaining parsley.
BEGIN WITH Butternut
Preheat the oven to 200°C. Spread the Butternut and the onion on a roasting tray. Coat in oil and the jerk seasoning. 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).
LET’S SALSA
To a bowl, add the pineapple, spring Onion (to taste), coriander, Chilli (to taste), and ½ the lemon juice (to taste). Toss to combine, season, and set aside in the fridge.
ZESTY OIL
In a small bowl, combine the remaining lemon juice, the Garlic, ½ the Parsley, and a drizzle of oil. Set aside.
CRISPY Fish
Place a pan over medium-high heat with a drizzle of oil. In a shallow dish, season the flour. Pat the swordfish dry with paper towel, and coat in the seasoned flour. 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 and the Garlic and Parsley mixture. Remove from the pan, reserving the herby garlic butter, and season.
A TASTE OF THE CARIBBEAN
Serve the roasted Butternut and onion alongside the crispy fish. Drizzle the reserved herby butter over the fish and serve the pineapple and fresh chilli relish on the side. Garnish with the remaining parsley.
BEGIN WITH Butternut
Preheat the oven to 200°C. Spread the Butternut and the onion on a roasting tray. Coat in oil and the jerk seasoning. Roast in the hot oven until golden, 30-35 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 30-35 minutes (shifting halfway).
LET’S SALSA
To a bowl, add the pineapple, spring Onion (to taste), coriander, Chilli (to taste), and ½ the lemon juice (to taste). Toss to combine, season, and set aside in the fridge.
ZESTY OIL
In a small bowl, combine the remaining lemon juice, the Garlic, ½ the Parsley, and a drizzle of oil. Set aside.
CRISPY Fish
Place a pan over medium-high heat with a drizzle of oil. In a shallow dish, season the flour. Pat the swordfish dry with paper towel, and coat in the seasoned flour. 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 and the Garlic and Parsley mixture. Remove from the pan, reserving the herby garlic butter, and season.
A TASTE OF THE CARIBBEAN
Serve the roasted Butternut and onion alongside the crispy fish. Drizzle the reserved herby butter over the fish and serve the pineapple and fresh chilli relish on the side. Garnish with the remaining parsley.
BEGIN WITH Butternut
Preheat the oven to 200°C. Spread the Butternut and the onion on a roasting tray. Coat in oil and the jerk seasoning. Roast in the hot oven until golden, 30-35 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 30-35 minutes (shifting halfway).
LET’S SALSA
To a bowl, add the pineapple, spring Onion (to taste), coriander, Chilli (to taste), and ½ the lemon juice (to taste). Toss to combine, season, and set aside in the fridge.
ZESTY OIL
In a small bowl, combine the remaining lemon juice, the Garlic, ½ the Parsley, and a drizzle of oil. Set aside.
CRISPY Fish
Place a pan over medium-high heat with a drizzle of oil. In a shallow dish, season the flour. Pat the swordfish dry with paper towel, and coat in the seasoned flour. 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 and the Garlic and Parsley mixture. Remove from the pan, reserving the herby garlic butter, and season.
A TASTE OF THE CARIBBEAN
Serve the roasted Butternut and onion alongside the crispy fish. Drizzle the reserved herby butter over the fish and serve the pineapple and fresh chilli relish on the side. Garnish with the remaining parsley.
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Jamaican-style Swordfish?
The preparation time for Jamaican-style Swordfish with a pineapple & fresh chilli relish is between 30 and 40 minutes.
What is the total time required to make Jamaican-style Swordfish with a pineapple & fresh chilli relish?
The total time required to make Jamaican-style Swordfish with a pineapple & fresh chilli relish is between 40 and 60 minutes.
How many servings does Jamaican-style Swordfish provide?
4 servings
What are the main ingredients in Jamaican-style Swordfish?
Butternut, Cake Flour, Chilli, Fish, Fresh Coriander, Garlic, Lemon Juice, Line-caught Swordfish Fillets, Old Stone Mill Jerk Seasoning, Onion, Parsley, Spring Onion, Tinned Pineapple Pieces
What is the nutritional information of Jamaican-style Swordfish?
Calories: 561, Carbs: 70 grams, Fat: grams, Protein: 38.2 grams, Sugar: 24 grams, Salt: 206 grams
How do I prepare Jamaican-style Swordfish?
CRISPY FISH: Place a pan over medium-high heat with a drizzle of oil. In a shallow dish, season the flour. Pat the swordfish dry with paper towel, and coat in the seasoned flour. 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 and the garlic and parsley mixture. Remove from the pan, reserving the herby garlic butter, and season. A TASTE OF THE CARIBBEAN: Serve the roasted butternut and onion alongside the crispy fish. Drizzle the reserved herby butter over the fish and serve the pineapple and fresh chilli relish on the side. Garnish with the remaining parsley. ZESTY OIL: In a small bowl, combine the remaining lemon juice, the garlic, ½ the parsley, and a drizzle of oil. Set aside. LET’S SALSA: To a bowl, add the pineapple, spring onion (to taste), coriander, chilli (to taste), and ½ the lemon juice (to taste). Toss to combine, season, and set aside in the fridge. BEGIN WITH BUTTERNUT: Preheat the oven to 200°C. Spread the butternut and the onion on a roasting tray. Coat in oil and the jerk seasoning. 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 Jamaican-style Swordfish?
Butternut, Cake Flour, Chilli, Fish, Fresh Coriander, Garlic, Lemon Juice, Line-caught Swordfish Fillets, Old Stone Mill Jerk Seasoning, Onion, Parsley, Spring Onion, Tinned Pineapple Pieces
How many calories does Jamaican-style Swordfish have?
561 calories
How much fat content does Jamaican-style Swordfish have?
grams