eCook Meal
Swordfish & Charred Green Beans
with lemon & parsley
Always serving tartar sauce with your fish can be a bit one-dimensional. We broaden your culinary world with a great alternative: a pickled onion, caper, garlic & parsley relish! Spoon this over the swordfish, and finish with a sunflower seed & greens salad. You won’t have to fish for compliments with this one, Chef.
Serving guide
Choose your portion size.
LET’S COOK!
In a bowl, combine the Onion, the vinegar, a sweetener (to taste) (optional), and seasoning. Set aside.
SUNNY SEEDS
Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
SALAD & RELISH
In a bowl, add the salad leaves. Dress with a squeeze of lemon juice and top with the toasted seeds. Set aside. To the bowl with the pickling Onions, add the Capers, garlic (to taste), ½ the parsley, and seasoning. Set aside.
GREEN BEANS
Return the pan over medium-high heat. When hot, add the green beans and lightly coat with cooking spray or oil (optional). Fry until starting to char, 4-5 minutes (shifting occasionally). Remove from the pan, season, and cover.
FAB Fish
Place a pan over medium heat. Pat the swordfish dry with paper towel and lightly coat with cooking spray or oil (optional). When hot, fry the Fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). Remove from the pan and season.
SEAFOOD SENSATION
Plate up the swordfish and garnish with the remaining parsley and a squeeze of Lemon juice. Side with the charred green beans. Spoon the onion and caper relish over the swordfish. Side with the dressed salad and any remaining lemon wedges.
LET’S COOK!
In a bowl, combine the Onion, the vinegar, a sweetener (to taste) (optional), and seasoning. Set aside.
SUNNY SEEDS
Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
SALAD & RELISH
In a bowl, add the salad leaves. Dress with a squeeze of lemon juice and top with the toasted seeds. Set aside. To the bowl with the pickling Onions, add the Capers, garlic (to taste), ½ the parsley, and seasoning. Set aside.
GREEN BEANS
Return the pan over medium-high heat. When hot, add the green beans and lightly coat with cooking spray or oil (optional). Fry until starting to char, 4-5 minutes (shifting occasionally). Remove from the pan, season, and cover.
FAB Fish
Place a pan over medium heat. Pat the swordfish dry with paper towel and lightly coat with cooking spray or oil (optional). When hot, fry the Fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). Remove from the pan and season.
SEAFOOD SENSATION
Plate up the swordfish and garnish with the remaining parsley and a squeeze of Lemon juice. Side with the charred green beans. Spoon the onion and caper relish over the swordfish. Side with the dressed salad and any remaining lemon wedges.
LET’S COOK!
In a bowl, combine the Onion, the vinegar, a sweetener (to taste) (optional), and seasoning. Set aside.
SUNNY SEEDS
Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
SALAD & RELISH
In a bowl, add the salad leaves. Dress with a squeeze of lemon juice and top with the toasted seeds. Set aside. To the bowl with the pickling Onions, add the Capers, garlic (to taste), ½ the parsley, and seasoning. Set aside.
GREEN BEANS
Return the pan over medium-high heat. When hot, add the green beans and lightly coat with cooking spray or oil (optional). Fry until starting to char, 6-7 minutes (shifting occasionally). Remove from the pan, season, and cover.
FAB Fish
Place a pan over medium heat. Pat the swordfish dry with paper towel and lightly coat with cooking spray or oil (optional). When hot, fry the Fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). Remove from the pan and season.
SEAFOOD SENSATION
Plate up the swordfish and garnish with the remaining parsley and a squeeze of Lemon juice. Side with the charred green beans. Spoon the onion and caper relish over the swordfish. Side with the dressed salad and any remaining lemon wedges.
LET’S COOK!
In a bowl, combine the Onion, the vinegar, a sweetener (to taste) (optional), and seasoning. Set aside.
SUNNY SEEDS
Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
SALAD & RELISH
In a bowl, add the salad leaves. Dress with a squeeze of lemon juice and top with the toasted seeds. Set aside. To the bowl with the pickling Onions, add the Capers, garlic (to taste), ½ the parsley, and seasoning. Set aside.
GREEN BEANS
Return the pan over medium-high heat. When hot, add the green beans and lightly coat with cooking spray or oil (optional). Fry until starting to char, 6-7 minutes (shifting occasionally). Remove from the pan, season, and cover.
FAB Fish
Place a pan over medium heat. Pat the swordfish dry with paper towel and lightly coat with cooking spray or oil (optional). When hot, fry the Fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). Remove from the pan and season.
SEAFOOD SENSATION
Plate up the swordfish and garnish with the remaining parsley and a squeeze of Lemon juice. Side with the charred green beans. Spoon the onion and caper relish over the swordfish. Side with the dressed salad and any remaining lemon wedges.
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R177.73
for 4 servings · R44.43 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Apple Cider Vinegar needs 125 mlApple Cider Vinegar 250 ml 250 ml at R41.99 · 50% of packR21.00
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Salad Leaves needs 80 gWhole Spinach 350 g 350 g at R22.99 · 23% of packR5.25
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Fresh Parsley needs 10 gParsley Refill 8 g 8 g at R23.99 · 1.25× packR29.99
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Capers needs 80 gNon-Pareilles Caper Berries in Vinegar 200 g 200 g at R94.99 · 40% of packR38.00
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Lemons needs 2Lemon 3 in 1 Thin Bleach 750 ml R19.99 · whole pack (size can't be divided)R19.99
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Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
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Green Beans needs 400 gGreen Beans in Brine 410 g 410 g at R26.99 · 98% of packR26.33
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Garlic Cloves needs 4Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
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Sunflower Seeds needs 40 gSunflower Seeds 250 g 250 g at R44.99 · 16% of packR7.20
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 & Charred Green Beans?
The preparation time for Swordfish & Charred Green Beans with lemon & parsley is between 25 and 40 minutes.
What is the total time required to make Swordfish & Charred Green Beans with lemon & parsley?
The total time required to make Swordfish & Charred Green Beans with lemon & parsley is between 40 and 55 minutes.
How many servings does Swordfish & Charred Green Beans provide?
4 servings
What are the main ingredients in Swordfish & Charred Green Beans?
Apple Cider Vinegar, Capers, Fresh Parsley, Garlic Clove/s, Garlic Cloves, Green Beans, Lemon, Lemons, Onion, Onions, Salad Leaves, Sunflower Seeds, Swordfish Fillet/s, Swordfish Fillets
What is the nutritional information of Swordfish & Charred Green Beans?
Calories: 268, Carbs: 48 grams, Fat: grams, Protein: 9.7 grams, Sugar: 16 grams, Salt: 509 grams
How do I prepare Swordfish & Charred Green Beans?
SEAFOOD SENSATION: Plate up the swordfish and garnish with the remaining parsley and a squeeze of lemon juice. Side with the charred green beans. Spoon the onion and caper relish over the swordfish. Side with the dressed salad and any remaining lemon wedges. FAB FISH: Place a pan over medium heat. Pat the swordfish dry with paper towel and lightly coat with cooking spray or oil (optional). When hot, fry the fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). Remove from the pan and season. GREEN BEANS: Return the pan over medium-high heat. When hot, add the green beans and lightly coat with cooking spray or oil (optional). Fry until starting to char, 4-5 minutes (shifting occasionally). Remove from the pan, season, and cover. SALAD & RELISH: In a bowl, add the salad leaves. Dress with a squeeze of lemon juice and top with the toasted seeds. Set aside. To the bowl with the pickling onions, add the capers, garlic (to taste), ½ the parsley, and seasoning. Set aside. SUNNY SEEDS: Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside. LET’S COOK!: In a bowl, combine the onion, the vinegar, a sweetener (to taste) (optional), and seasoning. Set aside.
What should be prepared from my kitchen to make Swordfish & Charred Green Beans?
Apple Cider Vinegar, Capers, Fresh Parsley, Garlic Clove/s, Garlic Cloves, Green Beans, Lemon, Lemons, Onion, Onions, Salad Leaves, Sunflower Seeds, Swordfish Fillet/s, Swordfish Fillets
How many calories does Swordfish & Charred Green Beans have?
268 calories
How much fat content does Swordfish & Charred Green Beans have?
grams