What are the main ingredients in Sweet ‘n Sour Swordfish?

Oil (cooking, olive or coconut), Salt & Pepper, Water, Paper Towel, Butter (optional), Sugar/Sweetener/Honey

What is the nutritional information of Sweet ‘n Sour Swordfish?

Calories: 705, Carbs: 78 grams, Fat: grams, Protein: 45.8 grams, Sugar: 26.2 grams, Salt: 1573 grams

How do I prepare Sweet ‘n Sour Swordfish?

EGG NOODS: Boil the kettle. Fill a pot for the noodles with boiling water, add a pinch of salt, and place over a medium-high heat. Once boiling rapidly, cook the noodles for 7-8 minutes until al dente. Drain on completion and toss through a drizzle of oil. SWORDFISH FRY UP: Pat the swordfish fillets dry with some paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the fish on one side for 3-4 minutes until crispy and golden. Flip and add a knob of butter (optional). Fry for a further 3-4 minutes until cooked through and crispy. Remove from the pan on completion and cover to keep warm. SWEET ‘N SOUR: Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the onion slices for 3-4 minutes until soft and translucent, shifting occasionally. Add the grated garlic and sauté for 1-2 minutes until fragrant, shifting constantly. Mix in the drained pineapple pieces and the sliced pickled pepper and fry for 3-4 minutes until heated through, shifting occasionally. Stir through the sweet ’n sour sauce and 40ml of a sweetener of choice. Allow to come to the boil, then immediately remove from the heat. DINNER IS SERVED!: Bowl up a generous helping of the noodles. Pour over the sweet ‘n sour sauce. Top with the crispy swordfish. Sprinkle over the chopped coriander and the chopped peanuts. Dive in, Chef!

What should be prepared from my kitchen to make Sweet ‘n Sour Swordfish?

Oil (cooking, olive or coconut), Salt & Pepper, Water, Paper Towel, Butter (optional), Sugar/Sweetener/Honey

Sweet ‘n Sour Swordfish

Crispy swordfish fillet is served with tender egg noodles coated in a tasty sweet & sour pickled pepper and pineapple sauce. This dish is finished off with crunchy chopped peanuts and aromatic fresh coriander. The perfect balance of flavours and textures!

Sweet ‘n Sour Swordfish

with egg noodles & pineapple pieces

Hands on Time: 20 - 35 minutes

Overall Time: 25 - 40 minutes

Download the Recipe for 2

Ingredients:

Egg Noodles
Fish
Fresh Coriander
Garlic Clove
Garlic Cloves
Onion
Onions
Peanuts
Pickled Bell Peppers
Pineapple Pieces
Sweet n' Sour Sauce
Swordfish Fillet
Swordfish Fillets

From your kitchen:

Oil (cooking, olive or coconut)
Salt & Pepper
Water
Paper Towel
Butter (optional)
Sugar/Sweetener/Honey

Serves 1

EGG NOODS
Boil the kettle. Fill a pot for the noodles with boiling water, add a pinch of salt, and place over a medium-high heat. Once boiling rapidly, cook the noodles for 7-8 minutes until al dente. Drain on completion and toss through a drizzle of oil.
SWORDFISH FRY UP
Pat the swordfish fillet dry with some paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the fish on one side for 3-4 minutes until crispy and golden. Flip and add a knob of butter (optional). Fry for a further 3-4 minutes until cooked through and crispy. Remove from the pan on completion and cover to keep warm.
SWEET ‘N SOUR
Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the onion slices for 3-4 minutes until soft and translucent, shifting occasionally. Add the grated garlic and sauté for 1-2 minutes until fragrant, shifting constantly. Mix in the drained pineapple pieces and the sliced pickled pepper and fry for 1-2 minutes until heated through, shifting occasionally. Stir through the sweet ’n sour sauce and 20ml of a sweetener of choice. Allow to come to the boil, then immediately remove from the heat.
DINNER IS SERVED!
Bowl up a generous helping of the noodles. Pour over the sweet ‘n sour sauce. Top with the crispy swordfish. Sprinkle over the chopped coriander and the chopped peanuts. Dive in, Chef!

Egg Noodles - 1 cake
Swordfish Fillet - 1
Onion - 1
Garlic Clove - 1
Pineapple Pieces - 60g
Pickled Bell Peppers - 40g
Sweet ’n Sour Sauce - 75ml
Fresh Coriander - 4g
Peanuts - 15g

Download the Recipe

Serves 2

EGG NOODS
Boil the kettle. Fill a pot for the noodles with boiling water, add a pinch of salt, and place over a medium-high heat. Once boiling rapidly, cook the noodles for 7-8 minutes until al dente. Drain on completion and toss through a drizzle of oil.
SWORDFISH FRY UP
Pat the swordfish fillets dry with some paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the fish on one side for 3-4 minutes until crispy and golden. Flip and add a knob of butter (optional). Fry for a further 3-4 minutes until cooked through and crispy. Remove from the pan on completion and cover to keep warm.
SWEET ‘N SOUR
Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the onion slices for 3-4 minutes until soft and translucent, shifting occasionally. Add the grated garlic and sauté for 1-2 minutes until fragrant, shifting constantly. Mix in the drained pineapple pieces and the sliced pickled pepper and fry for 3-4 minutes until heated through, shifting occasionally. Stir through the sweet ’n sour sauce and 40ml of a sweetener of choice. Allow to come to the boil, then immediately remove from the heat.
DINNER IS SERVED!
Bowl up a generous helping of the noodles. Pour over the sweet ‘n sour sauce. Top with the crispy swordfish. Sprinkle over the chopped coriander and the chopped peanuts. Dive in, Chef!

Egg Noodles - 2 cakes
Swordfish Fillets - 2
Onion - 1
Garlic Clove - 1
Pineapple Pieces - 120g
Pickled Bell Peppers - 80g
Sweet ’n Sour Sauce - 160ml
Fresh Coriander - 8g
Peanuts - 30g

Download the Recipe

Serves 3

EGG NOODS
Boil the kettle. Fill a pot for the noodles with boiling water, add a pinch of salt, and place over a medium-high heat. Once boiling rapidly, cook the noodles for 7-8 minutes until al dente. Drain on completion and toss through a drizzle of oil.
SWORDFISH FRY UP
Pat the swordfish fillets dry with some paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the fish on one side for 3-4 minutes until crispy and golden. Flip and add a knob of butter (optional). Fry for a further 3-4 minutes until cooked through and crispy. Remove from the pan on completion and cover to keep warm.
SWEET ‘N SOUR
Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the onion slices for 4-5 minutes until soft and translucent, shifting occasionally. Add the grated garlic and sauté for 1-2 minutes until fragrant, shifting constantly. Mix in the drained pineapple pieces and the sliced pickled pepper and fry for 3-4 minutes until heated through, shifting occasionally. Stir through the sweet ’n sour sauce and 60ml of a sweetener of choice. Allow to come to the boil, then immediately remove from the heat.
DINNER IS SERVED!
Bowl up a generous helping of the noodles. Pour over the sweet ‘n sour sauce. Top with the crispy swordfish. Sprinkle over the chopped coriander and the chopped peanuts. Dive in, Chef!

Egg Noodles - 3 cakes
Swordfish Fillets - 3
Onions - 2
Garlic Cloves - 2
Pineapple Pieces - 180g
Pickled Bell Peppers - 120g
Sweet ’n Sour Sauce - 215ml
Fresh Coriander - 12g
Peanuts - 45g

Download the Recipe

Serves 4

EGG NOODS
Boil the kettle. Fill a pot for the noodles with boiling water, add a pinch of salt, and place over a medium-high heat. Once boiling rapidly, cook the noodles for 7-8 minutes until al dente. Drain on completion and toss through a drizzle of oil.
SWORDFISH FRY UP
Pat the swordfish fillets dry with some paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the fish on one side for 3-4 minutes until crispy and golden. Flip and add a knob of butter (optional). Fry for a further 3-4 minutes until cooked through and crispy. Remove from the pan on completion and cover to keep warm.
SWEET ‘N SOUR
Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the onion slices for 4-5 minutes until soft and translucent, shifting occasionally. Add the grated garlic and sauté for 1-2 minutes until fragrant, shifting constantly. Mix in the drained pineapple pieces and the sliced pickled pepper and fry for 3-4 minutes until heated through, shifting occasionally. Stir through the sweet ’n sour sauce and 80ml of a sweetener of choice. Allow to come to the boil, then immediately remove from the heat.
DINNER IS SERVED!
Bowl up a generous helping of the noodles. Pour over the sweet ‘n sour sauce. Top with the crispy swordfish. Sprinkle over the chopped coriander and the chopped peanuts. Dive in, Chef!