eCook Meal
Terrific Tomato & Basil Swordfish
with roasted butternut mash & flaked almonds
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.
Serving guide
Choose your portion size.
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 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!
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 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!
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 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!
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 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!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R93.84
for 4 servings · R23.46 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Butternut Chunks needs 1 kgButternut 2.5 kg 2.5 kg at R54.99 · 40% of packR22.00
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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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Vegetable Stock needs 20 mlFresh Liquid Vegetable Stock 500 ml 500 ml at R39.99 · 4% of packR1.60
-
Salad Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
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Fresh Basil needs 15 gSouth African Feta Cheese with Sun-Dried Tomato & Basil 400 g 400 g at R74.99 · 4% of packR2.81
-
White Wine needs 170 mlWhite Wine Vinegar 250 ml 250 ml at R44.99 · 68% of packR30.59
-
Flaked Almonds needs 40 gEveryday Raw Almonds 1 kg 1 kg at R231.99 · 4% of packR9.28
Not in the Woolies basket — source these elsewhere:
- Line-caught Swordfish Fillets
- Baby Tomato Medley
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
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?
Almonds, Baby Tomato Medley, Butternut, Fish, Fresh Basil, Garlic, 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?
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. 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. 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! 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. 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.
What should be prepared from my kitchen to make Terrific Tomato & Basil Swordfish?
Almonds, Baby Tomato Medley, Butternut, Fish, Fresh Basil, Garlic, 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