When you open this parcel, beautiful aromas will greet you at the dinner table, Chef! With steamed, flaky swordfish fillet, roasted on a bed of silky onion rings, served with crispy potato and a side serving of creamy yoghurt-coated peas, this dinner is a gift that keeps on giving. Served with delicate dill.
Steamed Swordfish Parcel
Steamed Swordfish Parcel
with crispy potatoes
Hands on Time: 25 - 30 minutes
Overall Time: 35 - 35 minutes
Ingredients:
- Fish
- Fresh Dill
- Lemon Juice
- Line-caught Swordfish Fillet/s
- Line-caught Swordfish Fillets
- Low Fat Plain Yoghurt
- NOMU Seafood Rub
- Onion
- Onions
- Peas
- Potato
From your kitchen:
- Seasoning (salt & pepper)
- Water
- Cooking Spray
- Baking Paper (optional)
- Tinfoil (optional)
ROAST THE Potato
Preheat the oven to 200°C. Spread the Potato on a roasting tray. Coat in cooking spray 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).
Onion RINGS
Place a pan over medium heat. When hot, add the Onion and lightly coat with cooking spray. Char the onion, keeping the rounds intact, 4-5 minutes a side. Remove the pan from the heat.
SEAFOOD PARCEL
Place a sheet of baking paper (or tinfoil) on a roasting tray. Make a layer of the Onion rings in the centre of the baking paper. Place the fish on top of the onion and coat in the NOMU rub and ½ the dill. Bring the two long sides of the paper together above the fish and fold them down several times to seal the parcel, stopping just above the fish. Tuck the short ends underneath the parcel to close completely. Place in the oven and cook for 10-12 minutes.
DILL-ICIOUS YOGHURT DRESSING
Boil the kettle. Submerge the Peas in boiling water until plump, 2-3 minutes. Drain and set aside. In a bowl, combine the yoghurt, ½ the lemon juice and the remaining dill. Separate the yoghurt into two parts, mixing the peas through one half. Season and set aside.
SO SO-Fish-TICATED
Gently open the parcel and transfer the soft Onions and flaky fish to a plate. Drizzle the remaining lemon juice over the fish and dollop over the pea-yoghurt mix. Side with the crispy potatoes, serving the remaining yoghurt on the side for dipping.
ROAST THE Potato
Preheat the oven to 200°C. Spread the Potato on a roasting tray. Coat in cooking spray 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).
Onion RINGS
Place a pan over medium heat. When hot, add the Onion and lightly coat with cooking spray. Char the onion, keeping the rounds intact, 4-5 minutes a side. Remove the pan from the heat.
SEAFOOD PARCEL
Place a sheet of baking paper (or tinfoil) on a roasting tray. Make a layer of the Onion rings in the centre of the baking paper. Place the fish on top of the onion and coat in the NOMU rub and ½ the dill. Bring the two long sides of the paper together above the fish and fold them down several times to seal the parcel, stopping just above the fish. Tuck the short ends underneath the parcel to close completely. Place in the oven and cook for 10-12 minutes.
DILL-ICIOUS YOGHURT DRESSING
Boil the kettle. Submerge the Peas in boiling water until plump, 2-3 minutes. Drain and set aside. In a bowl, combine the yoghurt, ½ the lemon juice and the remaining dill. Separate the yoghurt into two parts, mixing the peas through one half. Season and set aside.
SO SO-Fish-TICATED
Gently open the parcel and transfer the soft Onions and flaky fish to a plate. Drizzle the remaining lemon juice over the fish and dollop over the pea-yoghurt mix. Side with the crispy potatoes, serving the remaining yoghurt on the side for dipping.
ROAST THE Potato
Preheat the oven to 200°C. Spread the Potato on a roasting tray. Coat in cooking spray 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).
Onion RINGS
Place a pan over medium heat. When hot, add the Onion and lightly coat with cooking spray. Char the onion, keeping the rounds intact, 5-6 minutes a side. Remove the pan from the heat.
SEAFOOD PARCEL
Place a sheet of baking paper (or tinfoil) on a roasting tray. Make a layer of the Onion rings in the centre of the baking paper. Place the fish on top of the onion and coat in the NOMU rub and ½ the dill. Bring the two long sides of the paper together above the fish and fold them down several times to seal the parcel, stopping just above the fish. Tuck the short ends underneath the parcel to close completely. Place in the oven and cook for 10-12 minutes.
DILL-ICIOUS YOGHURT DRESSING
Boil the kettle. Submerge the Peas in boiling water until plump, 2-3 minutes. Drain and set aside. In a bowl, combine the yoghurt, ½ the lemon juice and the remaining dill. Separate the yoghurt into two parts, mixing the peas through one half. Season and set aside.
SO SO-Fish-TICATED
Gently open the parcel and transfer the soft Onions and flaky fish to a plate. Drizzle the remaining lemon juice over the fish and dollop over the pea-yoghurt mix. Side with the crispy potatoes, serving the remaining yoghurt on the side for dipping.
ROAST THE Potato
Preheat the oven to 200°C. Spread the Potato on a roasting tray. Coat in cooking spray 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).
Onion RINGS
Place a pan over medium heat. When hot, add the Onion and lightly coat with cooking spray. Char the onion, keeping the rounds intact, 5-6 minutes a side. Remove the pan from the heat.
SEAFOOD PARCEL
Place a sheet of baking paper (or tinfoil) on a roasting tray. Make a layer of the Onion rings in the centre of the baking paper. Place the fish on top of the onion and coat in the NOMU rub and ½ the dill. Bring the two long sides of the paper together above the fish and fold them down several times to seal the parcel, stopping just above the fish. Tuck the short ends underneath the parcel to close completely. Place in the oven and cook for 10-12 minutes.
DILL-ICIOUS YOGHURT DRESSING
Boil the kettle. Submerge the Peas in boiling water until plump, 2-3 minutes. Drain and set aside. In a bowl, combine the yoghurt, ½ the lemon juice and the remaining dill. Separate the yoghurt into two parts, mixing the peas through one half. Season and set aside.
SO SO-Fish-TICATED
Gently open the parcel and transfer the soft Onions and flaky fish to a plate. Drizzle the remaining lemon juice over the fish and dollop over the pea-yoghurt mix. Side with the crispy potatoes, serving the remaining yoghurt on the side for dipping.
Frequently Asked Questions
What is the preparation time for Steamed Swordfish Parcel?
The preparation time for Steamed Swordfish Parcel with crispy potatoes is between 25 and 30 minutes.
What is the total time required to make Steamed Swordfish Parcel with crispy potatoes?
The total time required to make Steamed Swordfish Parcel with crispy potatoes is between 35 and 35 minutes.
How many servings does Steamed Swordfish Parcel provide?
4 servings
What are the main ingredients in Steamed Swordfish Parcel?
Fish, Fresh Dill, Lemon Juice, Line-caught Swordfish Fillet/s, Line-caught Swordfish Fillets, Low Fat Plain Yoghurt, NOMU Seafood Rub, Onion, Onions, Peas, Potato
What is the nutritional information of Steamed Swordfish Parcel?
Calories: 491, Carbs: 53.5 grams, Fat: grams, Protein: 41 grams, Sugar: 8.3 grams, Salt: 587 grams
How do I prepare Steamed Swordfish Parcel?
SO SO-FISH-TICATED: Gently open the parcel and transfer the soft onions and flaky fish to a plate. Drizzle the remaining lemon juice over the fish and dollop over the pea-yoghurt mix. Side with the crispy potatoes, serving the remaining yoghurt on the side for dipping. DILL-ICIOUS YOGHURT DRESSING: Boil the kettle. Submerge the peas in boiling water until plump, 2-3 minutes. Drain and set aside. In a bowl, combine the yoghurt, ½ the lemon juice and the remaining dill. Separate the yoghurt into two parts, mixing the peas through one half. Season and set aside. SEAFOOD PARCEL: Place a sheet of baking paper (or tinfoil) on a roasting tray. Make a layer of the onion rings in the centre of the baking paper. Place the fish on top of the onion and coat in the NOMU rub and ½ the dill. Bring the two long sides of the paper together above the fish and fold them down several times to seal the parcel, stopping just above the fish. Tuck the short ends underneath the parcel to close completely. Place in the oven and cook for 10-12 minutes. ONION RINGS: Place a pan over medium heat. When hot, add the onion and lightly coat with cooking spray. Char the onion, keeping the rounds intact, 4-5 minutes a side. Remove the pan from the heat. ROAST THE POTATO: Preheat the oven to 200°C. Spread the potato on a roasting tray. Coat in cooking spray 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).
What should be prepared from my kitchen to make Steamed Swordfish Parcel?
Fish, Fresh Dill, Lemon Juice, Line-caught Swordfish Fillet/s, Line-caught Swordfish Fillets, Low Fat Plain Yoghurt, NOMU Seafood Rub, Onion, Onions, Peas, Potato
How many calories does Steamed Swordfish Parcel have?
491 calories
How much fat content does Steamed Swordfish Parcel have?
grams
Woolies Products in this dish
