eCook Meal
Swordfish Au Poivre
with roasted beetroot, Danish-style feta & fresh oregano
A twist on a French classic! A perfect piece of swordfish is served with rustic roasted beetroot and a sumptuous salad. All brought together with a lush black peppercorn au poivre sauce. Luxury on a plate!
Serving guide
Choose your portion size.
UNBEETABLE ROAST
Preheat the oven to 200°C. Spread the Beetroot pieces on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 30-35 minutes (shifting halfway).
AU POIVRE SAUCE
Boil the kettle. Return the pan, wiped down, to medium heat with a knob of butter. Once melted, stir in the crushed black pepper, the stock, and 50ml of boiling water. Simmer until the sauce has reduced, 2-3 minutes. Remove from the heat and stir through the crème fraîche. Season, add a sweetener (optional), loosen with a splash of water if too thick, and cover.
SALAD TOSS UP
In a bowl, combine the rinsed salad leaves, the Cucumber half-moons, the crumbled feta, 1⁄2 the picked oregano, a drizzle of olive oil, and seasoning.
EN GARDE!
Place a pan over medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden, 3-4 minutes per side. In the final minute, baste with a knob of butter. Remove from the pan and season.
SWORDFISH IS SERVED!
Plate up the swordfish and drizzle over the au poivre sauce. Side with the fresh salad and the roasted Beetroot. Garnish with the remaining oregano. Perfection, Chef!
UNBEETABLE ROAST
Preheat the oven to 200°C. Spread the Beetroot pieces on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 30-35 minutes (shifting halfway).
AU POIVRE SAUCE
Boil the kettle. Return the pan, wiped down, to medium heat with a knob of butter. Once melted, stir in the crushed black pepper, the stock, and 100ml of boiling water. Simmer until the sauce has reduced, 2-3 minutes. Remove from the heat and stir through the crème fraîche. Season, add a sweetener (optional), loosen with a splash of water if too thick, and cover.
SALAD TOSS UP
In a bowl, combine the rinsed salad leaves, the Cucumber half-moons, the crumbled feta, 1⁄2 the picked oregano, a drizzle of olive oil, and seasoning.
EN GARDE!
Place a pan over medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden, 3-4 minutes per side. In the final minute, baste with a knob of butter. Remove from the pan and season.
SWORDFISH IS SERVED!
Plate up the swordfish and drizzle over the au poivre sauce. Side with the fresh salad and the roasted Beetroot. Garnish with the remaining oregano. Perfection, Chef!
UNBEETABLE ROAST
Preheat the oven to 200°C. Spread the Beetroot pieces on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 35-40 minutes (shifting halfway).
AU POIVRE SAUCE
Boil the kettle. Return the pan, wiped down, to medium heat with a knob of butter. Once melted, stir in the crushed black pepper, the stock, and 150ml of boiling water. Simmer until the sauce has reduced, 2-3 minutes. Remove from the heat and stir through the crème fraîche. Season, add a sweetener (optional), loosen with a splash of water if too thick, and cover.
SALAD TOSS UP
In a bowl, combine the rinsed salad leaves, the Cucumber half-moons, the crumbled feta, 1⁄2 the picked oregano, a drizzle of olive oil, and seasoning.
EN GARDE!
Place a pan over medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden, 3-4 minutes per side. In the final minute, baste with a knob of butter. Remove from the pan and season.
SWORDFISH IS SERVED!
Plate up the swordfish and drizzle over the au poivre sauce. Side with the fresh salad and the roasted Beetroot. Garnish with the remaining oregano. Perfection, Chef!
UNBEETABLE ROAST
Preheat the oven to 200°C. Spread the Beetroot pieces on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 35-40 minutes (shifting halfway).
AU POIVRE SAUCE
Boil the kettle. Return the pan, wiped down, to medium heat with a knob of butter. Once melted, stir in the crushed black pepper, the stock, and 200ml of boiling water. Simmer until the sauce has reduced, 2-3 minutes. Remove from the heat and stir through the crème fraîche. Season, add a sweetener (optional), loosen with a splash of water if too thick, and cover.
SALAD TOSS UP
In a bowl, combine the rinsed salad leaves, the Cucumber half-moons, the crumbled feta, 1⁄2 the picked oregano, a drizzle of olive oil, and seasoning.
EN GARDE!
Place a pan over medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden, 3-4 minutes per side. In the final minute, baste with a knob of butter. Remove from the pan and season.
SWORDFISH IS SERVED!
Plate up the swordfish and drizzle over the au poivre sauce. Side with the fresh salad and the roasted Beetroot. Garnish with the remaining oregano. Perfection, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R112.19
for 4 servings · R28.05 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Salad Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
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Fresh Oregano needs 10 gTomato and Oregano Bruschetta 150 g 150 g at R56.99 · 7% of packR3.80
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Danish-style Feta needs 120 gSpinach & South African Feta Free Range Chicken Burgers 800 g 800 g at R99.99 · 15% of packR15.00
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Crème Fraîche needs 60 mlSour Cream 250 ml 250 ml at R38.99 · 24% of packR9.36
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Beef Stock needs 20 mlFresh Free Range Liquid Beef Stock 500 ml 500 ml at R54.99 · 4% of packR2.20
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Cucumber needs 200 gMini Cucumbers 350 g 350 g at R31.99 · 57% of packR18.28
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Crushed Black Peppercorns needs 10 mlBlack Peppercorns in Grinder 40 g R46.99 · whole pack (size can't be divided)R46.99
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Beetroot needs 800 gBulk Large Carrots 3 kg 3 kg at R45.00 · 27% of packR12.00
Not in the Woolies basket — source these elsewhere:
- Swordfish Fillets
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Swordfish Au Poivre?
The preparation time for Swordfish Au Poivre with roasted beetroot, Danish-style feta & fresh oregano is between 35 and 50 minutes.
What is the total time required to make Swordfish Au Poivre with roasted beetroot, Danish-style feta & fresh oregano?
The total time required to make Swordfish Au Poivre with roasted beetroot, Danish-style feta & fresh oregano is between 40 and 55 minutes.
How many servings does Swordfish Au Poivre provide?
4 servings
What are the main ingredients in Swordfish Au Poivre?
Beef, Beef Stock, Beetroot, Creme Fraiche, Crushed Black Peppercorns, Cucumber, Feta, Fish, Oregano, Salad Leaves, Swordfish Fillet
What is the nutritional information of Swordfish Au Poivre?
Calories: 485, Carbs: 16 grams, Fat: grams, Protein: 40.6 grams, Sugar: 4.7 grams, Salt: 804 grams
How do I prepare Swordfish Au Poivre?
SWORDFISH IS SERVED!: Plate up the swordfish and drizzle over the au poivre sauce. Side with the fresh salad and the roasted beetroot. Garnish with the remaining oregano. Perfection, Chef! EN GARDE!: Place a pan over medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the fish until golden, 3-4 minutes per side. In the final minute, baste with a knob of butter. Remove from the pan and season. SALAD TOSS UP: In a bowl, combine the rinsed salad leaves, the cucumber half-moons, the crumbled feta, 1⁄2 the picked oregano, a drizzle of olive oil, and seasoning. AU POIVRE SAUCE: Boil the kettle. Return the pan, wiped down, to medium heat with a knob of butter. Once melted, stir in the crushed black pepper, the stock, and 100ml of boiling water. Simmer until the sauce has reduced, 2-3 minutes. Remove from the heat and stir through the crème fraîche. Season, add a sweetener (optional), loosen with a splash of water if too thick, and cover. UNBEETABLE ROAST: Preheat the oven to 200°C. Spread the beetroot pieces on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 30-35 minutes (shifting halfway).
What should be prepared from my kitchen to make Swordfish Au Poivre?
Beef, Beef Stock, Beetroot, Creme Fraiche, Crushed Black Peppercorns, Cucumber, Feta, Fish, Oregano, Salad Leaves, Swordfish Fillet
How many calories does Swordfish Au Poivre have?
485 calories
How much fat content does Swordfish Au Poivre have?
grams