eCook Meal
Swordfish & Mixed Nut Salsa
with butternut wedges & fresh parsley
Flaky swordfish is served with a garlic, honey and parsley salsa loaded with almonds and pecan nuts. Served with a fresh radish salad and roasted butternut and onion wedges. This dish is fresh, fabulous, and full of flavour!
Serving guide
Choose your portion size.
WONDROUS WEDGES
Preheat the oven to 200°C. Spread out the Butternut and onion wedges on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and golden, shifting halfway.
LET’S PREP
While the veg is roasting, rinse the salad leaves, the Radish, and the Parsley. Slice the rinsed radish into rounds. Pick and roughly chop the rinsed parsley. Roughly chop the mixed nuts. Peel and grate the garlic.
FLAKY Fish
When the veg has 10 minutes remaining, pat the swordfish fillet dry with 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.
NUTTY SALSA
Return the pan to a medium-high heat with a drizzle of oil and a knob of butter (optional). When hot, add the grated Garlic and the chopped nuts, and fry for 1-2 minutes until the garlic is fragrant and the nuts have browned. Remove from the heat and add ½ the chopped Parsley, the honey-vinegar, and the lemon zest. Mix until fully combined.
SALAD TIME
In a salad bowl, combine the rinsed salad leaves, the Radish rounds, a squeeze of lemon juice, seasoning, and a drizzle of oil.
SWORDFISH & SALSA
Plate up the roasted veg and the Radish salad. Side with the flaky swordfish topped with the mixed nut salsa. Sprinkle over the remaining Parsley and serve with a lemon wedge. Yum, Chef!
WONDROUS WEDGES
Preheat the oven to 200°C. Spread out the Butternut and onion wedges on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and golden, shifting halfway.
LET’S PREP
While the veg is roasting, rinse the salad leaves, the Radish, and the Parsley. Slice the rinsed radish into rounds. Pick and roughly chop the rinsed parsley. Roughly chop the mixed nuts. Peel and grate the garlic.
FLAKY Fish
When the veg has 10 minutes remaining, pat the swordfish fillets dry with 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.
NUTTY SALSA
Return the pan to a medium-high heat with a drizzle of oil and a knob of butter (optional). When hot, add the grated Garlic and the chopped nuts, and fry for 1-2 minutes until the garlic is fragrant and the nuts have browned. Remove from the heat and add ½ the chopped Parsley, the honey-vinegar, and the lemon zest. Mix until fully combined.
SALAD TIME
In a salad bowl, combine the rinsed salad leaves, the Radish rounds, a squeeze of lemon juice, seasoning, and a drizzle of oil.
SWORDFISH & SALSA
Plate up the roasted veg and the Radish salad. Side with the flaky swordfish topped with the mixed nut salsa. Sprinkle over the remaining Parsley and serve with a lemon wedge. Yum, Chef!
WONDROUS WEDGES
Preheat the oven to 200°C. Spread out the Butternut and onion wedges on a roasting tray, coat in oil, and season. Roast in the hot oven for 35-40 minutes until cooked through and golden, shifting halfway.
LET’S PREP
While the veg is roasting, rinse the salad leaves, the Radish, and the Parsley. Slice the rinsed radish into rounds. Pick and roughly chop the rinsed parsley. Roughly chop the mixed nuts. Peel and grate the garlic.
FLAKY Fish
When the veg has 10 minutes remaining, pat the swordfish fillets dry with 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.
NUTTY SALSA
Return the pan to a medium-high heat with a drizzle of oil and a knob of butter (optional). When hot, add the grated Garlic and the chopped nuts, and fry for 2-3 minutes until the garlic is fragrant and the nuts have browned. Remove from the heat and add ½ the chopped Parsley, the honey-vinegar, and the lemon zest. Mix until fully combined.
SALAD TIME
In a salad bowl, combine the rinsed salad leaves, the Radish rounds, a squeeze of lemon juice, seasoning, and a drizzle of oil.
SWORDFISH & SALSA
Plate up the roasted veg and the Radish salad. Side with the flaky swordfish topped with the mixed nut salsa. Sprinkle over the remaining Parsley and serve with a lemon wedge. Yum, Chef!
WONDROUS WEDGES
Preheat the oven to 200°C. Spread out the Butternut and onion wedges on a roasting tray, coat in oil, and season. Roast in the hot oven for 35-40 minutes until cooked through and golden, shifting halfway.
LET’S PREP
While the veg is roasting, rinse the salad leaves, the Radish, and the Parsley. Slice the rinsed radish into rounds. Pick and roughly chop the rinsed parsley. Roughly chop the mixed nuts. Peel and grate the garlic.
FLAKY Fish
When the veg has 10 minutes remaining, pat the swordfish fillets dry with 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.
NUTTY SALSA
Return the pan to a medium-high heat with a drizzle of oil and a knob of butter (optional). When hot, add the grated Garlic and the chopped nuts, and fry for 2-3 minutes until the garlic is fragrant and the nuts have browned. Remove from the heat and add ½ the chopped Parsley, the honey-vinegar, and the lemon zest. Mix until fully combined.
SALAD TIME
In a salad bowl, combine the rinsed salad leaves, the Radish rounds, a squeeze of lemon juice, seasoning, and a drizzle of oil.
SWORDFISH & SALSA
Plate up the roasted veg and the Radish salad. Side with the flaky swordfish topped with the mixed nut salsa. Sprinkle over the remaining Parsley and serve with a lemon wedge. Yum, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R86.97
for 4 servings · R21.74 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Fresh Parsley needs 15 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 10% of packR5.70
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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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Garlic Cloves needs 2Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
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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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Radish needs 80 gRadish 150 g 150 g at R21.99 · 53% of packR11.73
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Butternut needs 1 kgButternut 3 kg 3 kg at R45.00 · 33% of packR15.00
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Salad Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
Not in the Woolies basket — source these elsewhere:
- Swordfish Fillets
- Mixed Nuts
- Honey Vinegar
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Swordfish & Mixed Nut Salsa?
The preparation time for Swordfish & Mixed Nut Salsa with butternut wedges & fresh parsley is between 15 and 30 minutes.
What is the total time required to make Swordfish & Mixed Nut Salsa with butternut wedges & fresh parsley?
The total time required to make Swordfish & Mixed Nut Salsa with butternut wedges & fresh parsley is between 40 and 55 minutes.
How many servings does Swordfish & Mixed Nut Salsa provide?
4 servings
What are the main ingredients in Swordfish & Mixed Nut Salsa?
Butternut, Fish, Garlic, Honey Vinegar, Lemon, Mixed Nuts, Onion, Parsley, Radish, Salad Leaves, Swordfish Fillet
What is the nutritional information of Swordfish & Mixed Nut Salsa?
Calories: 643, Carbs: 50 grams, Fat: grams, Protein: 39.8 grams, Sugar: 17.2 grams, Salt: 155 grams
How do I prepare Swordfish & Mixed Nut Salsa?
NUTTY SALSA: Return the pan to a medium-high heat with a drizzle of oil and a knob of butter (optional). When hot, add the grated garlic and the chopped nuts, and fry for 1-2 minutes until the garlic is fragrant and the nuts have browned. Remove from the heat and add ½ the chopped parsley, the honey-vinegar, and the lemon zest. Mix until fully combined. LET’S PREP: While the veg is roasting, rinse the salad leaves, the radish, and the parsley. Slice the rinsed radish into rounds. Pick and roughly chop the rinsed parsley. Roughly chop the mixed nuts. Peel and grate the garlic. SWORDFISH & SALSA: Plate up the roasted veg and the radish salad. Side with the flaky swordfish topped with the mixed nut salsa. Sprinkle over the remaining parsley and serve with a lemon wedge. Yum, Chef! FLAKY FISH: When the veg has 10 minutes remaining, pat the swordfish fillets dry with 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. WONDROUS WEDGES: Preheat the oven to 200°C. Spread out the butternut and onion wedges on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and golden, shifting halfway. SALAD TIME: In a salad bowl, combine the rinsed salad leaves, the radish rounds, a squeeze of lemon juice, seasoning, and a drizzle of oil.
What should be prepared from my kitchen to make Swordfish & Mixed Nut Salsa?
Butternut, Fish, Garlic, Honey Vinegar, Lemon, Mixed Nuts, Onion, Parsley, Radish, Salad Leaves, Swordfish Fillet
How many calories does Swordfish & Mixed Nut Salsa have?
643 calories
How much fat content does Swordfish & Mixed Nut Salsa have?
grams