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 sliced Onion, the vinegar, a sweetener (to taste), 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 shredded 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 chopped Capers, the grated garlic (to taste), ½ the Parsley, and seasoning. Set aside.
GREEN BEANS
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the green beans until starting to char, 4-5 minutes (shifting occasionally). Remove from the pan, season, and cover.
FAB Fish
Return the pan to medium-high heat with a drizzle of oil. Pat the swordfish 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). 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 & caper relish over the swordfish. Side with the dressed salad and any remaining lemon wedges.
LET’S COOK!
In a bowl, combine the sliced Onion, the vinegar, a sweetener (to taste), 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 shredded 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 chopped Capers, the grated garlic (to taste), ½ the Parsley, and seasoning. Set aside.
GREEN BEANS
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the green beans until starting to char, 4-5 minutes (shifting occasionally). Remove from the pan, season, and cover.
FAB Fish
Return the pan to medium-high heat with a drizzle of oil. Pat the swordfish 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). 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 & caper relish over the swordfish. Side with the dressed salad and any remaining lemon wedges.
LET’S COOK!
In a bowl, combine the sliced Onion, the vinegar, a sweetener (to taste), 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 shredded 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 chopped Capers, the grated garlic (to taste), ½ the Parsley, and seasoning. Set aside.
GREEN BEANS
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the green beans until starting to char, 6-7 minutes (shifting occasionally). Remove from the pan, season, and cover.
FAB Fish
Return the pan to medium-high heat with a drizzle of oil. Pat the swordfish 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). 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 & caper relish over the swordfish. Side with the dressed salad and any remaining lemon wedges.
LET’S COOK!
In a bowl, combine the sliced Onion, the vinegar, a sweetener (to taste), 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 shredded 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 chopped Capers, the grated garlic (to taste), ½ the Parsley, and seasoning. Set aside.
GREEN BEANS
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the green beans until starting to char, 6-7 minutes (shifting occasionally). Remove from the pan, season, and cover.
FAB Fish
Return the pan to medium-high heat with a drizzle of oil. Pat the swordfish 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). 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 & 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
R150.86
for 4 servings · R37.71 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 Parsley needs 10 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 7% of packR3.80
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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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Lemon needs 1Lemon 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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Apple Cider Vinegar needs 125 mlApple Cider Vinegar 250 ml 250 ml at R41.99 · 50% of packR21.00
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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, Fish, Garlic, Green Beans, Lemon, Onion, Parsley, Salad Leaves, Sunflower Seeds, Swordfish Fillet
What is the nutritional information of Swordfish & Charred Green Beans?
Calories: 490, Carbs: 48 grams, Fat: grams, Protein: 40 grams, Sugar: 16 grams, Salt: 633.7 grams
How do I prepare Swordfish & Charred Green Beans?
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. GREEN BEANS: Place a pan over medium-high heat with a drizzle of oil. When hot, fry the green beans until starting to char, 4-5 minutes (shifting occasionally). Remove from the pan, season, and cover. SALAD & RELISH: In a bowl, add the shredded 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 chopped capers, the grated garlic (to taste), ½ the parsley, and seasoning. Set aside. FAB FISH: Return the pan to medium-high heat with a drizzle of oil. Pat the swordfish 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). Remove from the pan and season. LET’S COOK!: In a bowl, combine the sliced onion, the vinegar, a sweetener (to taste), and seasoning. Set aside. 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 & caper relish over the swordfish. Side with the dressed salad and any remaining lemon wedges.
What should be prepared from my kitchen to make Swordfish & Charred Green Beans?
Apple Cider Vinegar, Capers, Fish, Garlic, Green Beans, Lemon, Onion, Parsley, Salad Leaves, Sunflower Seeds, Swordfish Fillet
How many calories does Swordfish & Charred Green Beans have?
490 calories
How much fat content does Swordfish & Charred Green Beans have?
grams