Beautiful swordfish fillet is poached in a divine and vibrant sauce of garlic, white wine, baby tomatoes and fragrant basil. Served alongside a sweet and smooth butternut mash to soak up all the juicy flavours! This delectable dish is sided with fresh salad leaves.
Terrific Tomato & Basil Swordfish
Terrific Tomato & Basil Swordfish
with roasted butternut mash & flaked almonds
Hands on Time: 15 - 30 minutes
Overall Time: 30 - 60 minutes
Ingredients:
- Baby Tomato Medley
- Butternut Chunks
- Fish
- Flaked Almonds
- Fresh Basil
- Garlic Clove
- Garlic Cloves
- Line-caught Swordfish Fillet
- Line-caught Swordfish Fillets
- Salad Leaves
- Vegetable Stock
- White Wine
From your kitchen:
- Oil (cooking, olive or coconut)
- Salt & Pepper
- Water
- Butter (optional)
- Milk (optional)
BEAUTIFUL BUTTERNUT
Preheat the oven to 200°C. Boil the kettle. Place the butternut pieces on a roasting tray, coat in oil, and season. Roast in the hot oven for 25-30 minutes until cooked through and crisping up, shifting halfway.
BRING YOUR SWORD
Place a pot over a medium heat with a drizzle of oil. When hot, add the halved baby tomatoes and fry for 3-4 minutes until softened and starting to blister, shifting occasionally. Add the grated garlic and fry for 1 minute, until fragrant, shifting constantly. Pour in the White Wine and leave to simmer for 1-2 minutes until almost all evaporated. Add the stock, ½ the torn basil, seasoning, and 100ml of boiling water. Mix until fully combined. Gently lower the swordfish fillet into the mixture. Pop on the lid and leave to poach for 8-10 minutes, flipping the Fish/" title="View all our recipes with Fish at eCook">Fish halfway. On completion, the fish should be cooked through.
GET MASHING
When the butternut is done, place it in a bowl. Mash with a potato masher or fork until smooth. Then, stir through a splash of milk or water, and a knob of butter or a drizzle of oil. Season to taste.
TOAST & TOSS
Place the Flaked Almonds in a pan over a medium heat. Toast for 3-5 minutes until golden brown, shifting occasionally. Remove from the pan on completion. In a bowl, combine the rinsed Salad Leaves, ½ the toasted almonds, a drizzle of oil, and seasoning.
EAT UP!
Plate up a big spoonful of the butternut mash and top with the delicious poached swordfish and tomato sauce. Sprinkle over the remaining basil and almonds. Side with the fresh salad. Stunning, Chef!
Butternut Chunks - 250g
Baby Tomato Medley - 80g
Garlic Clove - 1
White Wine - 45ml
Vegetable Stock - 5ml
Fresh Basil - 4g
Fish/" title="View all our recipes with Fish at eCook">Fish/line-caught-swordfish-fillet/" title="View all our recipes with Line-caught Swordfish Fillet at eCook">Line-caught Swordfish Fillet - 1
Flaked Almonds - 10g
Salad Leaves - 20g
BEAUTIFUL BUTTERNUT
Preheat the oven to 200°C. Boil the kettle. Place the butternut pieces on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway.
BRING YOUR SWORD
Place a pot over a medium heat with a drizzle of oil. When hot, add the halved baby tomatoes and fry for 3-4 minutes until softened and starting to blister, shifting occasionally. Add the grated garlic and fry for 1 minute, until fragrant, shifting constantly. Pour in the White Wine and leave to simmer for 1-2 minutes until almost all evaporated. Add the stock, ½ the torn basil, seasoning, and 200ml of boiling water. Mix until fully combined. Gently lower the swordfish fillets into the mixture. Pop on the lid and leave to poach for 8-10 minutes, flipping the Fish/" title="View all our recipes with Fish at eCook">Fish halfway. On completion, the fish should be cooked through.
GET MASHING
When the butternut is done, place it in a bowl. Mash with a potato masher or fork until smooth. Then, stir through a splash of milk or water, and a knob of butter or a drizzle of oil. Season to taste.
TOAST & TOSS
Place the Flaked Almonds in a pan over a medium heat. Toast for 3-5 minutes until golden brown, shifting occasionally. Remove from the pan on completion. In a bowl, combine the rinsed Salad Leaves, ½ the toasted almonds, a drizzle of oil, and seasoning.
EAT UP!
Plate up a big spoonful of the butternut mash and top with the delicious poached swordfish and tomato sauce. Sprinkle over the remaining basil and almonds. Side with the fresh salad. Stunning, Chef!
Butternut Chunks - 500g
Baby Tomato Medley - 160g
Garlic Cloves - 2
White Wine - 85ml
Vegetable Stock - 10ml
Fresh Basil - 8g
Fish/" title="View all our recipes with Fish at eCook">Fish/line-caught-swordfish-fillets/" title="View all our recipes with Line-caught Swordfish Fillets at eCook">Line-caught Swordfish Fillets - 2
Flaked Almonds - 20g
Salad Leaves - 40g
BEAUTIFUL BUTTERNUT
Preheat the oven to 200°C. Boil the kettle. Place the butternut pieces on a roasting tray, coat in oil, and season. To ensure they do get crispy, don’t overcrowd the tray- use two trays instead! Roast in the hot oven for 35-40 minutes until cooked through and crisping up, shifting halfway.
BRING YOUR SWORD
Place a pot over a medium heat with a drizzle of oil. When hot, add the halved baby tomatoes and fry for 4-5 minutes until softened and starting to blister, shifting occasionally. Add the grated garlic and fry for 1 minute, until fragrant, shifting constantly. Pour in the White Wine and leave to simmer for 1-2 minutes until almost all evaporated. Add the stock, ½ the torn basil, seasoning, and 300ml of boiling water. Mix until fully combined. Gently lower the swordfish fillets into the mixture. Pop on the lid and leave to poach for 10-12 minutes, flipping the Fish/" title="View all our recipes with Fish at eCook">Fish halfway. On completion, the fish should be cooked through.
GET MASHING
When the butternut is done, place it in a bowl. Mash with a potato masher or fork until smooth. Then, stir through a splash of milk or water, and a knob of butter or a drizzle of oil. Season to taste.
TOAST & TOSS
Place the Flaked Almonds in a pan over a medium heat. Toast for 3-5 minutes until golden brown, shifting occasionally. Remove from the pan on completion. In a bowl, combine the rinsed Salad Leaves, ½ the toasted almonds, a drizzle of oil, and seasoning.
EAT UP!
Plate up a big spoonful of the butternut mash and top with the delicious poached swordfish and tomato sauce. Sprinkle over the remaining basil and almonds. Side with the fresh salad. Stunning, Chef!
Butternut Chunks - 750g
Baby Tomato Medley - 240g
Garlic Cloves - 3
White Wine - 125ml
Vegetable Stock - 15ml
Fresh Basil - 12g
Fish/" title="View all our recipes with Fish at eCook">Fish/line-caught-swordfish-fillets/" title="View all our recipes with Line-caught Swordfish Fillets at eCook">Line-caught Swordfish Fillets - 3
Flaked Almonds - 30g
Salad Leaves - 60g
BEAUTIFUL BUTTERNUT
Preheat the oven to 200°C. Boil the kettle. Place the butternut pieces on a roasting tray, coat in oil, and season. To ensure they do get crispy, don’t overcrowd the tray- use two trays instead! Roast in the hot oven for 35-40 minutes until cooked through and crisping up, shifting halfway.
BRING YOUR SWORD
Place a pot over a medium heat with a drizzle of oil. When hot, add the halved baby tomatoes and fry for 4-5 minutes until softened and starting to blister, shifting occasionally. Add the grated garlic and fry for 1 minute, until fragrant, shifting constantly. Pour in the White Wine and leave to simmer for 1-2 minutes until almost all evaporated. Add the stock, ½ the torn basil, seasoning, and 400ml of boiling water. Mix until fully combined. Gently lower the swordfish fillets into the mixture. Pop on the lid and leave to poach for 10-12 minutes, flipping the Fish/" title="View all our recipes with Fish at eCook">Fish halfway. On completion, the fish should be cooked through.
GET MASHING
When the butternut is done, place it in a bowl. Mash with a potato masher or fork until smooth. Then, stir through a splash of milk or water, and a knob of butter or a drizzle of oil. Season to taste.
TOAST & TOSS
Place the Flaked Almonds in a pan over a medium heat. Toast for 3-5 minutes until golden brown, shifting occasionally. Remove from the pan on completion. In a bowl, combine the rinsed Salad Leaves, ½ the toasted almonds, a drizzle of oil, and seasoning.
EAT UP!
Plate up a big spoonful of the butternut mash and top with the delicious poached swordfish and tomato sauce. Sprinkle over the remaining basil and almonds. Side with the fresh salad. Stunning, Chef!
Butternut Chunks - 1kg
Baby Tomato Medley - 320g
Garlic Cloves - 4
White Wine - 170ml
Vegetable Stock - 20ml
Fresh Basil - 15g
Fish/" title="View all our recipes with Fish at eCook">Fish/line-caught-swordfish-fillets/" title="View all our recipes with Line-caught Swordfish Fillets at eCook">Line-caught Swordfish Fillets - 4
Flaked Almonds - 40g
Salad Leaves - 80g
Frequently Asked Questions
What is the preparation time for Terrific Tomato & Basil Swordfish?
The preparation time for Terrific Tomato & Basil Swordfish with roasted butternut mash & flaked almonds is between 15 and 30 minutes.
What is the total time required to make Terrific Tomato & Basil Swordfish with roasted butternut mash & flaked almonds?
The total time required to make Terrific Tomato & Basil Swordfish with roasted butternut mash & flaked almonds is between 30 and 60 minutes.
How many servings does Terrific Tomato & Basil Swordfish provide?
4 servings
What are the main ingredients in Terrific Tomato & Basil Swordfish?
Baby Tomato Medley, Butternut Chunks, Fish, Flaked Almonds, Fresh Basil, Garlic Clove, Garlic Cloves, Line-caught Swordfish Fillet, Line-caught Swordfish Fillets, Salad Leaves, Vegetable Stock, White Wine
What is the nutritional information of Terrific Tomato & Basil Swordfish?
Calories: 396, Carbs: 35 grams, Fat: grams, Protein: 29.5 grams, Sugar: 7 grams, Salt: 567 grams
How do I prepare Terrific Tomato & Basil Swordfish?
BEAUTIFUL BUTTERNUT: Preheat the oven to 200°C. Boil the kettle. Place the butternut pieces on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway. GET MASHING: When the butternut is done, place it in a bowl. Mash with a potato masher or fork until smooth. Then, stir through a splash of milk or water, and a knob of butter or a drizzle of oil. Season to taste. TOAST & TOSS: Place the flaked almonds in a pan over a medium heat. Toast for 3-5 minutes until golden brown, shifting occasionally. Remove from the pan on completion. In a bowl, combine the rinsed salad leaves, ½ the toasted almonds, a drizzle of oil, and seasoning. EAT UP!: Plate up a big spoonful of the butternut mash and top with the delicious poached swordfish and tomato sauce. Sprinkle over the remaining basil and almonds. Side with the fresh salad. Stunning, Chef! BRING YOUR SWORD: Place a pot over a medium heat with a drizzle of oil. When hot, add the halved baby tomatoes and fry for 3-4 minutes until softened and starting to blister, shifting occasionally. Add the grated garlic and fry for 1 minute, until fragrant, shifting constantly. Pour in the white wine and leave to simmer for 1-2 minutes until almost all evaporated. Add the stock, ½ the torn basil, seasoning, and 200ml of boiling water. Mix until fully combined. Gently lower the swordfish fillets into the mixture. Pop on the lid and leave to poach for 8-10 minutes, flipping the fish halfway. On completion, the fish should be cooked through.
What should be prepared from my kitchen to make Terrific Tomato & Basil Swordfish?
Baby Tomato Medley, Butternut Chunks, Fish, Flaked Almonds, Fresh Basil, Garlic Clove, Garlic Cloves, Line-caught Swordfish Fillet, Line-caught Swordfish Fillets, Salad Leaves, Vegetable Stock, White Wine
How many calories does Terrific Tomato & Basil Swordfish have?
396 calories
How much fat content does Terrific Tomato & Basil Swordfish have?
grams
Woolies Products in this dish
