Puttanesca is a quintessential Italian sauce of capers, olives, and tomatoes. Its simple, full-bodied flavour is a sophisticated accompaniment for the mild taste and meaty texture of a pan-fried swordfish fillet.
SWORDFISH PUTTANESCA
SWORDFISH PUTTANESCA
with spinach-filled spelt, capers & Kalamata olives
Hands on Time: 15 - 25 minutes
Overall Time: 50 - 60 minutes
Ingredients:
- Capers
- Cooked Chopped Tomatoes
- Danish-style Feta
- Fish
- Fresh Chilli
- Garlic Clove
- Onion
- Pearled Spelt
- Pitted Kalamata Olives
- Salad Leaves
- Spinach
- Swordfish Fillet
- Swordfish Fillets
- Vegetable Stock
From your kitchen:
- Oil (cooking, olive or coconut)
- Salt & Pepper
- Paper Towel
- Butter (optional)
- Sugar/Sweetener/Honey (optional)
PEARLY GRAIN
Rinse the spelt and place in a pot with the stock. Submerge in 250ml of water and place over a medium-high heat. Bring to the boil, then reduce the heat. Pop on a lid and allow to simmer for 30-40 minutes. Stir occasionally as the water is absorbed, adding more if required during the cooking process. On completion, the grain should be al dente. Remove from the heat and drain if necessary. Return to the pot and set aside.
ASSEMBLE YOUR SALAD
When the spelt is about halfway, place the rinsed salad leaves in a bowl. Crumble in the drained feta and add a drizzle of oil. Toss together, season to taste, and set aside for serving.
PAN-FRIED SWORDFISH
Pat the swordfish dry with paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the fillet on one side for 3-4 minutes until crispy. Flip and fry for another 3-4 minutes until cooked through and golden on both sides. (If your fillet is thicker than 2cm, fry for an extra minute per side.) In the final minute, add a knob of butter (optional) and use it to baste the fish. Remove from the pan on completion, cover to keep warm, and set aside.
SPELT & SPINACH
Return the pan to a medium heat with another drizzle of oil. When hot, sauté the shredded spinach for 2-3 minutes until wilted. Remove from the pan on completion. Once the spelt is cooked, stir through the wilted spinach and season to taste.
PUTTANESCA TIME!
Keep the pan on the heat, adding another drizzle of oil or knob of butter. When hot, fry the sliced onion for 3-4 minutes until soft. Add the grated garlic, chopped capers, half of the chopped olives, and some chopped chilli to taste. Fry for another minute, stirring constantly. Stir in the cooked chopped tomatoes and 80ml of water, and allow to simmer for 5-7 minutes until thickened. During the final minute, add a sweetener of choice (optional), season to taste, and return the swordfish to the pan. Baste in the sauce for the remaining time until reheated. Remove from the heat on completion.
DISH UP & DIG IN
Make a bed of spinachy spelt. Top with the swordfish fillet and douse in the glorious puttanesca sauce. Scatter over the remaining chopped olives and sprinkle with any remaining fresh chilli, if you’d like. Serve with the crisp salad on the side. Buon appetito!
Pearled Spelt - 75ml
Vegetable Stock - 5ml
Salad Leaves - 20g
Danish-Style Feta - 40g
Swordfish Fillet - 1
Spinach - 50g
Onion - 1
Garlic Clove - 1
Capers - 10g
Pitted Kalamata Olives - 40g
Cooked Chopped Tomatoes - 200g
Fresh Chilli - 1
PEARLY GRAIN
Rinse the spelt and place in a pot with the stock. Submerge in 500ml of water and place over a medium-high heat. Bring to the boil, then reduce the heat. Pop on a lid and allow to simmer for 30-40 minutes. Stir occasionally as the water is absorbed, adding more if required during the cooking process. On completion, the grain should be al dente. Remove from the heat and drain if necessary. Return to the pot and set aside.
ASSEMBLE YOUR SALAD
When the spelt is about halfway, place the rinsed salad leaves in a bowl. Crumble in the drained feta and add a drizzle of oil. Toss together, season to taste, and set aside for serving.
PAN-FRIED SWORDFISH
Pat the swordfish dry with paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the fillets on one side for 3-4 minutes until crispy. Flip and fry for another 3-4 minutes until cooked through and golden on both sides. (If your fillets are thicker than 2cm, fry for an extra minute per side.) In the final minute, add a knob of butter (optional) and use it to baste the fish. Remove from the pan on completion, cover to keep warm, and set aside.
SPELT & SPINACH
Return the pan to a medium heat with another drizzle of oil. When hot, sauté the shredded spinach for 3-4 minutes until wilted. Remove from the pan on completion. Once the spelt is cooked, stir through the wilted spinach and season to taste.
PUTTANESCA TIME!
Keep the pan on the heat, adding another drizzle of oil or knob of butter. When hot, fry the sliced onion for 4-5 minutes until soft. Add the grated garlic, chopped capers, half of the chopped olives, and some chopped chilli to taste. Fry for another minute, stirring constantly. Stir in the cooked chopped tomatoes and 160ml of water, and allow to simmer for 7-10 minutes until thickened. During the final minute, add a sweetener of choice (optional), season to taste, and return the swordfish to the pan. Baste in the sauce for the remaining time until reheated. Remove from the heat on completion.
DISH UP & DIG IN
Make a bed of spinachy spelt. Top with the swordfish fillet and douse in the glorious puttanesca sauce. Scatter over the remaining chopped olives and sprinkle with any remaining fresh chilli, if you’d like. Serve with the crisp salad on the side. Buon appetito!
Pearled Spelt - 150ml
Vegetable Stock - 10ml
Salad Leaves - 40g
Danish-Style Feta - 80g
Swordfish Fillets - 2
Spinach - 100g
Onion - 1
Garlic Clove - 2
Capers - 20g
Pitted Kalamata Olives - 80g
Cooked Chopped Tomatoes - 400g
Fresh Chilli - 1
PEARLY GRAIN
Rinse the spelt and place in a pot with the stock. Submerge in 500ml of water and place over a medium-high heat. Bring to the boil, then reduce the heat. Pop on a lid and allow to simmer for 30-40 minutes. Stir occasionally as the water is absorbed, adding more if required during the cooking process. On completion, the grain should be al dente. Remove from the heat and drain if necessary. Return to the pot and set aside.
ASSEMBLE YOUR SALAD
When the spelt is about halfway, place the rinsed salad leaves in a bowl. Crumble in the drained feta and add a drizzle of oil. Toss together, season to taste, and set aside for serving.
PAN-FRIED SWORDFISH
Pat the swordfish dry with paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the fillets on one side for 3-4 minutes until crispy. Flip and fry for another 3-4 minutes until cooked through and golden on both sides. (If your fillets are thicker than 2cm, fry for an extra minute per side.) In the final minute, add a knob of butter (optional) and use it to baste the fish. Remove from the pan on completion, cover to keep warm, and set aside.
SPELT & SPINACH
Return the pan to a medium heat with another drizzle of oil. When hot, sauté the shredded spinach for 3-4 minutes until wilted. Remove from the pan on completion. Once the spelt is cooked, stir through the wilted spinach and season to taste.
PUTTANESCA TIME!
Keep the pan on the heat, adding another drizzle of oil or knob of butter. When hot, fry the sliced onion for 4-5 minutes until soft. Add the grated garlic, chopped capers, half of the chopped olives, and some chopped chilli to taste. Fry for another minute, stirring constantly. Stir in the cooked chopped tomatoes and 160ml of water, and allow to simmer for 7-10 minutes until thickened. During the final minute, add a sweetener of choice (optional), season to taste, and return the swordfish to the pan. Baste in the sauce for the remaining time until reheated. Remove from the heat on completion.
DISH UP & DIG IN
Make a bed of spinachy spelt. Top with the swordfish fillet and douse in the glorious puttanesca sauce. Scatter over the remaining chopped olives and sprinkle with any remaining fresh chilli, if you’d like. Serve with the crisp salad on the side. Buon appetito!
Pearled Spelt - 150ml
Vegetable Stock - 10ml
Salad Leaves - 40g
Danish-Style Feta - 80g
Swordfish Fillets - 2
Spinach - 100g
Onion - 1
Garlic Clove - 2
Capers - 20g
Pitted Kalamata Olives - 80g
Cooked Chopped Tomatoes - 400g
Fresh Chilli - 1
PEARLY GRAIN
Rinse the spelt and place in a pot with the stock. Submerge in 1L of water and place over a medium-high heat. Bring to the boil, then reduce the heat. Pop on a lid and allow to simmer for 30-40 minutes. Stir occasionally as the water is absorbed, adding more if required during the cooking process. On completion, the grain should be al dente. Remove from the heat and drain if necessary. Return to the pot and set aside.
ASSEMBLE YOUR SALAD
When the spelt is about halfway, place the rinsed salad leaves in a bowl. Crumble in the drained feta and add a drizzle of oil. Toss together, season to taste, and set aside for serving.
PAN-FRIED SWORDFISH
Pat the swordfish dry with paper towel. Place a large pan over a medium-high heat with a drizzle of oil. When hot, fry the fillets on one side for 3-4 minutes until crispy. Flip and fry for another 3-4 minutes until cooked through and golden on both sides. (If your fillets are thicker than 2cm, fry for an extra minute per side.) In the final minute, add a knob of butter (optional) and use it to baste the fish. Remove from the pan on completion, cover to keep warm, and set aside.
SPELT & SPINACH
Return the pan to a medium heat with another drizzle of oil. When hot, sauté the shredded spinach for 4-5 minutes until wilted. Remove from the pan on completion. Once the spelt is cooked, stir through the wilted spinach and season to taste.
PUTTANESCA TIME!
Keep the pan on the heat, adding another drizzle of oil or knob of butter. When hot, fry the sliced onion for 4-6 minutes until soft. Add the grated garlic, chopped capers, half of the chopped olives, and some chopped chilli to taste. Fry for another minute, stirring constantly. Stir in the cooked chopped tomatoes and 200ml of water, and allow to simmer for 10-15 minutes until thickened. During the final minute, add a sweetener of choice (optional), season to taste, and return the swordfish to the pan. Baste in the sauce for the remaining time until reheated. Remove from the heat on completion.
DISH UP & DIG IN
Make a bed of spinachy spelt. Top with the swordfish fillet and douse in the glorious puttanesca sauce. Scatter over the remaining chopped olives and sprinkle with any remaining fresh chilli, if you’d like. Serve with the crisp salad on the side. Buon appetito!
Pearled Spelt - 300ml
Vegetable Stock - 20ml
Salad Leaves - 80g
Danish-Style Feta - 160g
Swordfish Fillets - 4
Spinach - 200g
Onion - 2
Garlic Clove - 3
Capers - 40g
Pitted Kalamata Olives - 160g
Cooked Chopped Tomatoes - 800g
Fresh Chilli - 2
Woolies Products in this dish
