What are the main ingredients in Sesame-Soy Swordfish?

Oil (cooking, olive or coconut), Water, Milk (optional), Seasoning (salt & pepper), Butter

What is the nutritional information of Sesame-Soy Swordfish?

Calories: 484, Carbs: 52 grams, Fat: grams, Protein: 39 grams, Sugar: 11.2 grams, Salt: 547 grams

How do I prepare Sesame-Soy Swordfish?

FLAVOURS OF UMAMI: Return the pan to low heat. Add the ginger and the dipping sauce. Simmer until warmed through, 30-60 seconds. Remove from the pan, season, and set aside. PINEAPPLE SALSA: In a bowl, toss together the pineapple pieces, the spring onion, ½ the chives, a drizzle of olive oil and seasoning. Set aside. DELICIOUS DINNER: Pile up a generous helping of wasabi mash, side with the golden swordfish, and the pineapple salsa. Garnish with the toasted sesame seeds and the remaining chives. Serve the dipping sauce on the side. SESAME SEEDS: Place the sesame seeds in a pan over medium heat. Toast until they pop, 2-3 minutes (shifting occasionally). Remove from the pan and set aside. GOLDEN FISH: Place a grill pan or return the pan to medium-high heat with a drizzle of oil. Pat the fish 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 and the swordfish seasoning. Remove from the pan and set aside. WASABI MASH: Place the potato pieces in a pot of salted water. Bring to a boil and cook until soft, 15-20 minutes. Drain and return to the pot. Add a knob of butter (optional), the wasabi powder (to taste), and a splash of water or milk (optional). Mash with a fork, season, and cover.

What should be prepared from my kitchen to make Sesame-Soy Swordfish?

Oil (cooking, olive or coconut), Water, Milk (optional), Seasoning (salt & pepper), Butter

Sesame-Soy Swordfish

Name: Sesame-Soy Swordfish
Prep time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: Oil (cooking, olive or coconut); Water; Milk (optional); Seasoning (salt & pepper); Butter

This dish tantalises with sweet and spicy. The classic mash gets a surprising makeover with a wasabi kick, which makes the perfect plate companion for a swordfish fillet coated with a special UCOOK seasoning. Add a pineapple & chive salsa, a delish dipping sauce, and you have a very memorable meal to look forward to!

Sesame-Soy Swordfish

with wasabi mash & a pineapple salsa

Hands on Time: 20 - 40 minutes

Overall Time: 35 - 55 minutes

Download the Recipe for 2

Ingredients:

Black Sesame Seeds
Dipping Sauce
Fish
Fresh Chives
Fresh Ginger
Line-caught Swordfish Fillet
Line-caught Swordfish Fillets
Potato
Spring Onion
Spring Onions
Swordfish Fillets
Swordfish Seasoning
Tinned Pineapple Pieces
Wasabi Powder

From your kitchen:

Oil (cooking, olive or coconut)
Water
Milk (optional)
Seasoning (salt & pepper)
Butter

Serves 1

WASABI MASH
Place the potato pieces in a pot of salted water. Bring to a boil and cook until soft, 15-20 minutes. Drain and return to the pot. Add a knob of butter (optional), the wasabi powder (to taste), and a splash of water or milk (optional). Mash with a fork, season, and cover.
SESAME SEEDS
Place the sesame seeds in a pan over medium heat. Toast until they pop, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
FLAVOURS OF UMAMI
Return the pan to low heat. Add the ginger and the dipping sauce. Simmer until warmed through, 30-60 seconds. Remove from the pan, season, and set aside.
PINEAPPLE SALSA
In a bowl, toss together the pineapple pieces, the spring onion, ½ the chives, a drizzle of olive oil and seasoning. Set aside.
GOLDEN FISH
Place a grill pan or return the pan to medium-high heat with a drizzle of oil. Pat the fish 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 and the swordfish seasoning. Remove from the pan and set aside.
DELICIOUS DINNER
Pile up a generous helping of wasabi mash, side with the golden swordfish, and the pineapple salsa. Garnish with the toasted sesame seeds and the remaining chives. Serve the dipping sauce on the side.

Potato - 200g
Wasabi Powder - 5ml
Black Sesame Seeds - 5ml
Fresh Ginger - 5g
Dipping Sauce - 20ml
Tinned Pineapple Pieces - 60g
Spring Onion - 1
Fresh Chives - 3g
Line-caught Swordfish Fillet - 1
Swordfish Seasoning - 10ml

Download the Recipe

Serves 2

WASABI MASH
Place the potato pieces in a pot of salted water. Bring to a boil and cook until soft, 15-20 minutes. Drain and return to the pot. Add a knob of butter (optional), the wasabi powder (to taste), and a splash of water or milk (optional). Mash with a fork, season, and cover.
SESAME SEEDS
Place the sesame seeds in a pan over medium heat. Toast until they pop, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
FLAVOURS OF UMAMI
Return the pan to low heat. Add the ginger and the dipping sauce. Simmer until warmed through, 30-60 seconds. Remove from the pan, season, and set aside.
PINEAPPLE SALSA
In a bowl, toss together the pineapple pieces, the spring onion, ½ the chives, a drizzle of olive oil and seasoning. Set aside.
GOLDEN FISH
Place a grill pan or return the pan to medium-high heat with a drizzle of oil. Pat the fish 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 and the swordfish seasoning. Remove from the pan and set aside.
DELICIOUS DINNER
Pile up a generous helping of wasabi mash, side with the golden swordfish, and the pineapple salsa. Garnish with the toasted sesame seeds and the remaining chives. Serve the dipping sauce on the side.

Potato - 400g
Wasabi Powder - 10ml
Black Sesame Seeds - 10ml
Fresh Ginger - 10g
Dipping Sauce - 40ml
Tinned Pineapple Pieces - 120g
Spring Onion - 1
Fresh Chives - 5g
Line-caught Swordfish Fillets - 2
Swordfish Seasoning - 20ml

Download the Recipe

Serves 3

WASABI MASH
Place the potato pieces in a pot of salted water. Bring to a boil and cook until soft, 20-25 minutes. Drain and return to the pot. Add a knob of butter (optional), the wasabi powder (to taste), and a splash of water or milk (optional). Mash with a fork, season, and cover.
SESAME SEEDS
Place the sesame seeds in a pan over medium heat. Toast until they pop, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
FLAVOURS OF UMAMI
Return the pan to low heat. Add the ginger and the dipping sauce. Simmer until warmed through, 30-60 seconds. Remove from the pan, season, and set aside.
PINEAPPLE SALSA
In a bowl, toss together the pineapple pieces, the spring onion, ½ the chives, a drizzle of olive oil and seasoning. Set aside.
GOLDEN FISH
Place a grill pan or return the pan to medium-high heat with a drizzle of oil. Pat the fish 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 and the swordfish seasoning. Remove from the pan and set aside.
DELICIOUS DINNER
Pile up a generous helping of wasabi mash, side with the golden swordfish, and the pineapple salsa. Garnish with the toasted sesame seeds and the remaining chives. Serve the dipping sauce on the side.

Potato - 600g
Wasabi Powder - 15ml
Black Sesame Seeds - 15ml
Fresh Ginger - 15g
Dipping Sauce - 60ml
Tinned Pineapple Pieces - 180g
Spring Onions - 2
Fresh Chives - 8g
Line-caught Swordfish Fillets - 3
Swordfish Seasoning - 30ml

Download the Recipe

Serves 4

WASABI MASH
Place the potato pieces in a pot of salted water. Bring to a boil and cook until soft, 20-25 minutes. Drain and return to the pot. Add a knob of butter (optional), the wasabi powder (to taste), and a splash of water or milk (optional). Mash with a fork, season, and cover.
SESAME SEEDS
Place the sesame seeds in a pan over medium heat. Toast until they pop, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
FLAVOURS OF UMAMI
Return the pan to low heat. Add the ginger and the dipping sauce. Simmer until warmed through, 30-60 seconds. Remove from the pan, season, and set aside.
PINEAPPLE SALSA
In a bowl, toss together the pineapple pieces, the spring onion, ½ the chives, a drizzle of olive oil and seasoning. Set aside.
GOLDEN FISH
Place a grill pan or return the pan to medium-high heat with a drizzle of oil. Pat the fish 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 and the swordfish seasoning. Remove from the pan and set aside.
DELICIOUS DINNER
Pile up a generous helping of wasabi mash, side with the golden swordfish, and the pineapple salsa. Garnish with the toasted sesame seeds and the remaining chives. Serve the dipping sauce on the side.