eCook Meal
Swordfish & Zingy Lemon Sauce
with brown rice and a cucumber, olive & tomato salad
Dinner made easy with beautiful flaky swordfish, covered in a zingy lemon sauce! A pop of freshness comes through from diced tomatoes, crunchy cucumber and salty Kalamata olives. Quick, easy and divine!
Serving guide
Choose your portion size.
READY THE RICE
Rinse the rice and place in a pot over a medium-high heat. Submerge in 300ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for 10 minutes. On completion, drain if necessary and fluff up with a fork.
FRESH START
In a bowl, combine the halved olives, diced Tomato, crumbled feta, diced Cucumber, a drizzle of oil, and seasoning.
FANCY Fish
Pat the swordfish fillet dry with some 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. Fry for a further 3-4 minutes until cooked through and browned. (If your particular fillet is thicker than 2cm, fry for an extra 1 minute per side.) Remove from the pan on completion. Season to taste.
RIGHT AT ITS SAUCE
Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, add the grated Garlic and fry for 1 minute, until fragrant, shifting constantly. Add the Dijon mustard, a squeeze of lemon juice, and 2ml of water. Reduce the heat and leave to simmer for 1-2 minutes, until slightly reduced. Pour in the cream and leave to simmer for a further 1-2 minutes, until slightly reduced.
DINNER IS SERVED!
Dish up a heaping helping of the nutty brown rice. Top with the perfectly cooked swordfish, spoon over the creamy sauce, and side with the fresh salad. Garnish with the chopped Parsley and serve any remaining lemon wedges alongside. Delish, Chef!
READY THE RICE
Rinse the rice and place in a pot over a medium-high heat. Submerge in 500ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for 10 minutes. On completion, drain if necessary and fluff up with a fork.
FRESH START
In a bowl, combine the halved olives, diced Tomato, crumbled feta, diced Cucumber, a drizzle of oil, and seasoning.
FANCY Fish
Pat the swordfish fillets dry with some 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. Fry for a further 3-4 minutes until cooked through and browned. (If your particular fillets are thicker than 2cm, fry for an extra 1 minute per side.) Remove from the pan on completion. Season to taste.
RIGHT AT ITS SAUCE
Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, add the grated Garlic and fry for 1 minute, until fragrant, shifting constantly. Add the Dijon mustard, a squeeze of lemon juice, and 40ml of water. Reduce the heat and leave to simmer for 1-2 minutes, until slightly reduced. Pour in the cream and leave to simmer for a further 1-2 minutes, until slightly reduced.
DINNER IS SERVED!
Dish up a heaping helping of the nutty brown rice. Top with the perfectly cooked swordfish, spoon over the creamy sauce, and side with the fresh salad. Garnish with the chopped Parsley and serve any remaining lemon wedges alongside. Delish, Chef!
READY THE RICE
Rinse the rice and place in a pot over a medium-high heat. Submerge in 700ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for 10 minutes. On completion, drain if necessary and fluff up with a fork.
FRESH START
In a bowl, combine the halved olives, diced Tomato, crumbled feta, diced Cucumber, a drizzle of oil, and seasoning.
FANCY Fish
Pat the swordfish fillets dry with some 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. Fry for a further 3-4 minutes until cooked through and browned. (If your particular fillets are thicker than 2cm, fry for an extra 1 minute per side.) You may need to do this step in batches. Remove from the pan on completion. Season to taste.
RIGHT AT ITS SAUCE
Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, add the grated Garlic and fry for 1 minute, until fragrant, shifting constantly. Add the Dijon mustard, a squeeze of lemon juice, and 6ml of water. Reduce the heat and leave to simmer for 2-3 minutes, until slightly reduced. Pour in the cream and leave to simmer for a further 1-2 minutes, until slightly reduced.
DINNER IS SERVED!
Dish up a heaping helping of the nutty brown rice. Top with the perfectly cooked swordfish, spoon over the creamy sauce, and side with the fresh salad. Garnish with the chopped Parsley and serve any remaining lemon wedges alongside. Delish, Chef!
READY THE RICE
Rinse the rice and place in a pot over a medium-high heat. Submerge in 800ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for 10 minutes. On completion, drain if necessary and fluff up with a fork.
FRESH START
In a bowl, combine the halved olives, diced Tomato, crumbled feta, diced Cucumber, a drizzle of oil, and seasoning.
FANCY Fish
Pat the swordfish fillets dry with some 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. Fry for a further 3-4 minutes until cooked through and browned. (If your particular fillets are thicker than 2cm, fry for an extra 1 minute per side.) You may need to do this step in batches. Remove from the pan on completion. Season to taste.
RIGHT AT ITS SAUCE
Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, add the grated Garlic and fry for 1 minute, until fragrant, shifting constantly. Add the Dijon mustard, a squeeze of lemon juice, and 80ml of water. Reduce the heat and leave to simmer for 2-3 minutes, until slightly reduced. Pour in the cream and leave to simmer for a further 1-2 minutes, until slightly reduced.
DINNER IS SERVED!
Dish up a heaping helping of the nutty brown rice. Top with the perfectly cooked swordfish, spoon over the creamy sauce, and side with the fresh salad. Garnish with the chopped Parsley and serve any remaining lemon wedges alongside. Delish, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R167.04
for 4 servings · R41.76 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Pitted Kalamata Olives needs 40 gKalamata Olives 825 g 825 g at R149.99 · 5% of packR7.27
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Fresh Cream needs 80 mlFresh Full Cream Milk 2 L 2 L at R38.99 · 4% of packR1.56
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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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Brown Rice needs 300 mlGluten Free Brown Rice Crackers with Sunflower Seeds 65 g R23.99 · whole pack (size can't be divided)R23.99
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Dijon Mustard needs 10 mlHand Cooked Dijon Mustard Potato Crisps 50 g R17.99 · whole pack (size can't be divided)R17.99
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Cucumber needs 400 gMini Cucumbers 350 g 350 g at R31.99 · 1.14× packR36.56
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Danish-style Feta needs 80 gSpinach & South African Feta Free Range Chicken Burgers 800 g 800 g at R99.99 · 10% of packR10.00
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Tomatoes needs 2Tomato Puree in Tub 240 g R20.99 · whole pack (size can't be divided)R20.99
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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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Fresh Parsley needs 15 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 10% of packR5.70
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 & Zingy Lemon Sauce?
The preparation time for Swordfish & Zingy Lemon Sauce with brown rice and a cucumber, olive & tomato salad is between 15 and 30 minutes.
What is the total time required to make Swordfish & Zingy Lemon Sauce with brown rice and a cucumber, olive & tomato salad?
The total time required to make Swordfish & Zingy Lemon Sauce with brown rice and a cucumber, olive & tomato salad is between 35 and 50 minutes.
How many servings does Swordfish & Zingy Lemon Sauce provide?
4 servings
What are the main ingredients in Swordfish & Zingy Lemon Sauce?
Brown Rice, Cream, Cucumber, Dijon Mustard, Feta, Fish, Garlic, Lemon, Parsley, Pitted Kalamata Olives, Swordfish Fillet, Tomato
What is the nutritional information of Swordfish & Zingy Lemon Sauce?
Calories: 678, Carbs: 65 grams, Fat: grams, Protein: 45 grams, Sugar: 7.6 grams, Salt: 485 grams
How do I prepare Swordfish & Zingy Lemon Sauce?
FANCY FISH: Pat the swordfish fillets dry with some 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. Fry for a further 3-4 minutes until cooked through and browned. (If your particular fillets are thicker than 2cm, fry for an extra 1 minute per side.) Remove from the pan on completion. Season to taste. FRESH START: In a bowl, combine the halved olives, diced tomato, crumbled feta, diced cucumber, a drizzle of oil, and seasoning. READY THE RICE: Rinse the rice and place in a pot over a medium-high heat. Submerge in 500ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for 10 minutes. On completion, drain if necessary and fluff up with a fork. RIGHT AT ITS SAUCE: Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, add the grated garlic and fry for 1 minute, until fragrant, shifting constantly. Add the Dijon mustard, a squeeze of lemon juice, and 40ml of water. Reduce the heat and leave to simmer for 1-2 minutes, until slightly reduced. Pour in the cream and leave to simmer for a further 1-2 minutes, until slightly reduced. DINNER IS SERVED!: Dish up a heaping helping of the nutty brown rice. Top with the perfectly cooked swordfish, spoon over the creamy sauce, and side with the fresh salad. Garnish with the chopped parsley and serve any remaining lemon wedges alongside. Delish, Chef!
What should be prepared from my kitchen to make Swordfish & Zingy Lemon Sauce?
Brown Rice, Cream, Cucumber, Dijon Mustard, Feta, Fish, Garlic, Lemon, Parsley, Pitted Kalamata Olives, Swordfish Fillet, Tomato
How many calories does Swordfish & Zingy Lemon Sauce have?
678 calories
How much fat content does Swordfish & Zingy Lemon Sauce have?
grams