Roasted Swordfish with Cauliflower
Prep
20 mins
Cook
25 mins
Servings
4
Difficulty
Medium
This is one of my favorite weeknight dinners because it comes together in under an hour with minimal fuss. Swordfish is a hearty, meaty fish that holds up beautifully to roasting, and it's loaded with omega 3 fatty acids that are wonderful for your heart and brain. Paired with roasted cauliflower, fresh herbs, and bright lemon, it feels fancy enough for company but honestly so simple that I make it on regular Tuesdays. The whole sheet pan approach means less cleanup too, which is always a win in my book.
Ella x
Ingredients
- 4swordfish steaks(6 oz each, about 1.5 inches thick)
- 1 headcauliflower(cut into 1.5-inch florets)
- 5 tablespoonsextra virgin olive oil
- 2fresh lemon(zest and juice separated)
- 4 tablespoonsunsalted butter(softened)
- 3 clovesfresh garlic(minced)
- 2 tablespoonsfresh thyme(chopped)
- 2 tablespoonsfresh parsley(chopped)
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
- ¼ teaspoonred pepper flakes
- ½ teaspoongarlic powder
Detail level
Instructions
- 1
Preheat your oven to 425°F and line two baking sheets with parchment paper.
Tip: Using parchment paper prevents sticking and makes cleanup effortless.
- 2
Toss cauliflower florets with 3 tablespoons olive oil, half the sea salt, black pepper, and garlic powder. Spread evenly on one baking sheet and roast for 15 minutes.
Tip: Starting the cauliflower first ensures it cooks through by the time the fish is done.
- 3
While cauliflower roasts, prepare the herb butter by mixing softened butter with minced garlic, thyme, parsley, lemon zest, and red pepper flakes in a small bowl.
Tip: Make the herb butter ahead and refrigerate it for up to 2 days.
- 4
Pat the swordfish steaks dry with paper towels and arrange on the second baking sheet, spacing them evenly.
Tip: Dry fish ensures a better sear and prevents steaming during roasting.
- 5
Brush both sides of each swordfish steak with remaining 2 tablespoons olive oil and season generously with remaining sea salt and black pepper.
Tip: Season just before roasting to prevent the salt from drawing out moisture.
- 6
Place the swordfish baking sheet in the oven alongside the cauliflower and roast for 10-12 minutes, until the fish flakes easily with a fork and reaches 145°F internally.
Tip: Swordfish is dense and can handle slight overcooking better than delicate white fish, but aim for just-cooked for best texture.
- 7
Remove both baking sheets from the oven. Top each swordfish steak with a generous dollop of herb butter and let it melt for 1-2 minutes.
Tip: The residual heat will melt the butter perfectly and distribute the flavors.
- 8
Arrange roasted cauliflower on serving plates alongside the swordfish and drizzle the pan juices over both. Finish with fresh lemon juice and extra fresh parsley.
Tip: The lemon juice added at the end brightens the dish and adds a fresh finishing touch.
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