eCook Meal
Orange & Dijon Carpenter Fish
with an orange marmalade glaze, creamy spinach & pumpkin mash
Never underestimate the delicious effect that a glaze can have on a dish, Chef! By simply mixing onion & orange marmalade, mustard, white wine, lemon juice & chilli, some heat transforms these ingredients into a sticky sweet & zesty liquid that takes the silverfish fillet from great to absolutely fantastic. Served with a silky-smooth pumpkin mash & creamy spinach. Garnished with fresh basil.
Serving guide
Choose your portion size.
PUMPKIN MASH
Preheat the oven to 200°C. Spread the pumpkin on a roasting tray. Coat in oil and season. 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). Place the roasted pumpkin in a bowl with a knob of butter and a splash of water or milk. Mash with a fork and cover.
FOR THE GLAZE
In a bowl, combine the marmalade, dijon mustard, lemon juice, the chilli flakes and the white wine. Season and set aside.
FAB FISH
Place a pan over medium heat with a drizzle of oil and a knob of butter (optional). Pat the fish dry with paper towel. When hot, fry the fish, skin-side down, until crispy, 2-3 minutes. Flip the fish, and pour over the orange-dijon glaze on the fish. Allow this to cook until the fish is completely cooked and the glaze has reduced, 2-3 minutes. Remove from the pan and season (reserve any glaze left over in the pan).
CREAMY Spinach
Place a pan over medium-high heat with a drizzle of oil or a knob of butter. When hot, fry the garlic until fragrant, 1-2 minutes. Add the Spinach and fry until wilted, 2-3 minutes. Remove from the pan, stir in the sour cream and mix until everything is mixed through and season. Loosen with a splash of water if it is too thick.
DIVE IN, CHEF!
Plate up the creamy Spinach and the pumpkin mash. Place the fish alongside and drizzle with the remaining glaze and garnish with the basil. Dinner is ready!
Pumpkin Chunks - 100g
Dried Chilli Flakes - 10ml
Onion & Orange Marmalade - 10ml
Dijon Mustard - 10ml
Lemon Juice - 10ml
White Wine - 10ml
Line-caught Carpenter Fillets - 150g
Spinach - 50g
Garlic Clove - 1
Sour Cream - 40ml
Fresh Basil - 3g
PUMPKIN MASH
Preheat the oven to 200°C. Spread the pumpkin on a roasting tray. Coat in oil and season. 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). Place the roasted pumpkin in a bowl with a knob of butter and a splash of water or milk. Mash with a fork and cover.
FOR THE GLAZE
In a bowl, combine the marmalade, dijon mustard, lemon juice, the chilli flakes and the white wine. Season and set aside.
FAB FISH
Place a pan over medium heat with a drizzle of oil and a knob of butter (optional). Pat the fish dry with paper towel. When hot, fry the fish, skin-side down, until crispy, 2-3 minutes. Flip the fish, and pour over the orange-dijon glaze on the fish. Allow this to cook until the fish is completely cooked and the glaze has reduced, 2-3 minutes. Remove from the pan and season (reserve any glaze left over in the pan).
CREAMY Spinach
Place a pan over medium-high heat with a drizzle of oil or a knob of butter. When hot, fry the garlic until fragrant, 1-2 minutes. Add the Spinach and fry until wilted, 2-3 minutes. Remove from the pan, stir in the sour cream and mix until everything is mixed through and season. Loosen with a splash of water if it is too thick.
DIVE IN, CHEF!
Plate up the creamy Spinach and the pumpkin mash. Place the fish alongside and drizzle with the remaining glaze and garnish with the basil. Dinner is ready!
Pumpkin Chunks - 200g
Dried Chilli Flakes - 20ml
Onion & Orange Marmalade - 20ml
Dijon Mustard - 20ml
Lemon Juice - 20ml
White Wine - 20ml
Line-caught Carpenter Fillets - 300g
Spinach - 100g
Garlic Clove - 1
Sour Cream - 80ml
Fresh Basil - 5g
PUMPKIN MASH
Preheat the oven to 200°C. Spread the pumpkin on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 30-35 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway). Place the roasted pumpkin in a bowl with a knob of butter and a splash of water or milk. Mash with a fork and cover.
FOR THE GLAZE
In a bowl, combine the marmalade, dijon mustard, lemon juice, the chilli flakes and the white wine. Season and set aside.
FAB FISH
Place a pan over medium heat with a drizzle of oil and a knob of butter (optional). Pat the fish dry with paper towel. When hot, fry the fish, skin-side down, until crispy, 2-3 minutes. Flip the fish, and pour over the orange-dijon glaze on the fish. Allow this to cook until the fish is completely cooked and the glaze has reduced, 2-3 minutes. Remove from the pan and season (reserve any glaze left over in the pan).
CREAMY Spinach
Place a pan over medium-high heat with a drizzle of oil or a knob of butter. When hot, fry the garlic until fragrant, 1-2 minutes. Add the Spinach and fry until wilted, 2-3 minutes. Remove from the pan, stir in the sour cream and mix until everything is mixed through and season. Loosen with a splash of water if it is too thick.
DIVE IN, CHEF!
Plate up the creamy Spinach and the pumpkin mash Place the fish alonside and drizzle the remaining glaze and garnish with the basil. Dinner is ready!
Pumpkin Chunks - 300g
Dried Chilli Flakes - 30ml
Onion & Orange Marmalade - 30ml
Dijon Mustard - 30ml
Lemon Juice - 30ml
White Wine - 30ml
Line-caught Carpenter Fillets - 450g
Spinach - 150g
Garlic Cloves - 2
Sour Cream - 125ml
Fresh Basil - 8g
PUMPKIN MASH
Preheat the oven to 200°C. Spread the pumpkin on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 30-35 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway). Place the roasted pumpkin in a bowl with a knob of butter and a splash of water or milk. Mash with a fork and cover.
FOR THE GLAZE
In a bowl, combine the marmalade, dijon mustard, lemon juice, the chilli flakes and the white wine. Season and set aside.
FAB FISH
Place a pan over medium heat with a drizzle of oil and a knob of butter (optional). Pat the fish dry with paper towel. When hot, fry the fish, skin-side down, until crispy, 2-3 minutes. Flip the fish, and pour over the orange-dijon glaze on the fish. Allow this to cook until the fish is completely cooked and the glaze has reduced, 2-3 minutes. Remove from the pan and season (reserve any glaze left over in the pan).
CREAMY Spinach
Place a pan over medium-high heat with a drizzle of oil or a knob of butter. When hot, fry the garlic until fragrant, 1-2 minutes. Add the Spinach and fry until wilted, 2-3 minutes. Remove from the pan, stir in the sour cream and mix until everything is mixed through and season. Loosen with a splash of water if it is too thick.
DIVE IN, CHEF!
Plate up the creamy Spinach and the pumpkin mash Place the fish alonside and drizzle the remaining glaze and garnish with the basil. Dinner is ready!
Pumpkin Chunks - 400g
Dried Chilli Flakes - 40ml
Onion & Orange Marmalade - 40ml
Dijon Mustard - 40ml
Lemon Juice - 40ml
White Wine - 40ml
Line-caught Carpenter Fillets - 600g
Spinach - 200g
Garlic Cloves - 2
Sour Cream - 160ml
Fresh Basil - 10g
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R115.82
for 4 servings · R28.96 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Fresh Basil needs 10 gSouth African Feta Cheese with Sun-Dried Tomato & Basil 400 g 400 g at R79.99 · 3% of packR2.00
-
Sour Cream needs 160 mlSour Cream 250 ml 250 ml at R38.99 · 64% of packR24.95
-
Garlic Cloves needs 2Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
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Spinach needs 200 gWhole Spinach 350 g 350 g at R22.99 · 57% of packR13.14
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Pumpkin Chunks needs 400 gBulk Pumpkin 800 g 800 g at R49.99 · 50% of packR25.00
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Lemon Juice needs 40 mlLemon Juice 500 ml 500 ml at R31.99 · 8% of packR2.56
-
White Wine needs 40 mlWhite Wine Vinegar 250 ml 250 ml at R44.99 · 16% of packR7.20
-
Dijon Mustard needs 40 mlHand Cooked Dijon Mustard Potato Crisps 50 g R17.99 · whole pack (size can't be divided)R17.99
Not in the Woolies basket — source these elsewhere:
- Dried Chilli Flakes
- Onion & Orange Marmalade
- Line-caught Carpenter Fillets
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Orange & Dijon Carpenter Fish?
The preparation time for Orange & Dijon Carpenter Fish with an orange marmalade glaze, creamy spinach & pumpkin mash is between 15 and 30 minutes.
What is the total time required to make Orange & Dijon Carpenter Fish with an orange marmalade glaze, creamy spinach & pumpkin mash?
The total time required to make Orange & Dijon Carpenter Fish with an orange marmalade glaze, creamy spinach & pumpkin mash is between 25 and 45 minutes.
How many servings does Orange & Dijon Carpenter Fish provide?
4 servings
What are the main ingredients in Orange & Dijon Carpenter Fish?
Dijon Mustard, Dried Chilli Flakes, Fresh Basil, Garlic Clove, Garlic Cloves, Lemon Juice, Line-caught Carpenter Fillets, Onion & Orange Marmalade, Pumpkin Chunks, Sour Cream, Spinach, White Wine
What is the nutritional information of Orange & Dijon Carpenter Fish?
Calories: 382, Carbs: 19 grams, Fat: grams, Protein: 35.2 grams, Sugar: 7.3 grams, Salt: 743 grams
How do I prepare Orange & Dijon Carpenter Fish?
DIVE IN, CHEF!: Plate up the creamy spinach and the pumpkin mash. Place the fish alongside and drizzle with the remaining glaze and garnish with the basil. Dinner is ready! CREAMY SPINACH: Place a pan over medium-high heat with a drizzle of oil or a knob of butter. When hot, fry the garlic until fragrant, 1-2 minutes. Add the spinach and fry until wilted, 2-3 minutes. Remove from the pan, stir in the sour cream and mix until everything is mixed through and season. Loosen with a splash of water if it is too thick. FAB FISH: Place a pan over medium heat with a drizzle of oil and a knob of butter (optional). Pat the fish dry with paper towel. When hot, fry the fish, skin-side down, until crispy, 2-3 minutes. Flip the fish, and pour over the orange-dijon glaze on the fish. Allow this to cook until the fish is completely cooked and the glaze has reduced, 2-3 minutes. Remove from the pan and season (reserve any glaze left over in the pan). FOR THE GLAZE: In a bowl, combine the marmalade, dijon mustard, lemon juice, the chilli flakes and the white wine. Season and set aside. PUMPKIN MASH: Preheat the oven to 200°C. Spread the pumpkin on a roasting tray. Coat in oil and season. 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). Place the roasted pumpkin in a bowl with a knob of butter and a splash of water or milk. Mash with a fork and cover.
What should be prepared from my kitchen to make Orange & Dijon Carpenter Fish?
Dijon Mustard, Dried Chilli Flakes, Fresh Basil, Garlic Clove, Garlic Cloves, Lemon Juice, Line-caught Carpenter Fillets, Onion & Orange Marmalade, Pumpkin Chunks, Sour Cream, Spinach, White Wine
How many calories does Orange & Dijon Carpenter Fish have?
382 calories
How much fat content does Orange & Dijon Carpenter Fish have?
grams