Sesame-Soy Swordfish

Name: Sesame-Soy Swordfish
Prep time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: Black Sesame Seeds; Dipping Sauce; Fish; Fresh Coriander; Fresh Ginger; Fresh Pineapple Chunks; Lemon Juice; Line-caught Swordfish Fillet/s; Line-caught Swordfish Fillets; Potato; Spring Onion; Spring Onions; Swordfish Seasoning

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

Sesame-Soy Swordfish

with lemon mash & a pineapple salsa

Hands on Time: 20 - 40 minutes

Overall Time: 35 - 55 minutes

Download the Recipe for 2

Ingredients:

From your kitchen:

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

Serves 1

TANGY MASH
Place the Potato 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 lemon juice (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 coriander, 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 lemon mash, side with the golden swordfish, and the pineapple salsa. Garnish with the toasted sesame seeds and the remaining coriander. Serve the dipping sauce on the side.

Potato - 200g
Lemon Juice - 10ml
Black Sesame Seeds - 5ml
Fresh Ginger - 5g
Dipping Sauce - 20ml
Fresh Pineapple Chunks - 80g
Fresh Coriander - 3g
Spring Onion - 1
Line-caught Swordfish Fillet/s - 1
Swordfish Seasoning - 10ml

Download the Recipe

Serves 2

TANGY MASH
Place the Potato 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 lemon juice (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 coriander, 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 lemon mash, side with the golden swordfish, and the pineapple salsa. Garnish with the toasted sesame seeds and the remaining coriander. Serve the dipping sauce on the side.

Potato - 400g
Lemon Juice - 20ml
Black Sesame Seeds - 10ml
Fresh Ginger - 10g
Dipping Sauce - 40ml
Fresh Pineapple Chunks - 80g
Fresh Coriander - 5g
Spring Onion - 1
Line-caught Swordfish Fillet/s - 2
Swordfish Seasoning - 20ml

Download the Recipe

Serves 3

TANGY MASH
Place the Potato 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 lemon juice (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 coriander, 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 lemon mash, side with the golden swordfish, and the pineapple salsa. Garnish with the toasted sesame seeds and the remaining coriander. Serve the dipping sauce on the side.

Potato - 600g
Lemon Juice - 30ml
Black Sesame Seeds - 15ml
Fresh Ginger - 15g
Dipping Sauce - 60ml
Fresh Pineapple Chunks - 160g
Fresh Coriander - 8g
Spring Onions - 2
Line-caught Swordfish Fillets - 3
Swordfish Seasoning - 30ml

Download the Recipe

Serves 4

TANGY MASH
Place the Potato 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 lemon juice (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 coriander, 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 lemon mash, side with the golden swordfish, and the pineapple salsa. Garnish with the toasted sesame seeds and the remaining coriander. Serve the dipping sauce on the side.

Potato - 800g
Lemon Juice - 40ml
Black Sesame Seeds - 20ml
Fresh Ginger - 20g
Dipping Sauce - 80ml
Fresh Pineapple Chunks - 160g
Fresh Coriander - 10g
Spring Onions - 2
Line-caught Swordfish Fillets - 4
Swordfish Seasoning - 40ml

Download the Recipe

Frequently Asked Questions

What is the preparation time for Sesame-Soy Swordfish?

The preparation time for Sesame-Soy Swordfish with lemon mash & a pineapple salsa is between 20 and 40 minutes.

What is the total time required to make Sesame-Soy Swordfish with lemon mash & a pineapple salsa?

The total time required to make Sesame-Soy Swordfish with lemon mash & a pineapple salsa is between 35 and 55 minutes.

How many servings does Sesame-Soy Swordfish provide?

4 servings

What are the main ingredients in Sesame-Soy Swordfish?

Black Sesame Seeds, Dipping Sauce, Fish, Fresh Coriander, Fresh Ginger, Fresh Pineapple Chunks, Lemon Juice, Line-caught Swordfish Fillet/s, Line-caught Swordfish Fillets, Potato, Spring Onion, Spring Onions, Swordfish Seasoning

What is the nutritional information of Sesame-Soy Swordfish?

Calories: 495, Carbs: 54 grams, Fat: grams, Protein: 39.1 grams, Sugar: 14.2 grams, Salt: 548 grams

How do I prepare Sesame-Soy Swordfish?

DELICIOUS DINNER: Pile up a generous helping of lemon mash, side with the golden swordfish, and the pineapple salsa. Garnish with the toasted sesame seeds and the remaining coriander. Serve the dipping sauce on the side. PINEAPPLE SALSA: In a bowl, toss together the pineapple pieces, the spring onion, ½ the coriander, a drizzle of olive oil and seasoning. Set aside. TANGY MASH: Place the potato 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 lemon juice (to taste), and a splash of water or milk (optional). Mash with a fork, season, and cover. 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. 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.