Roasted Swordfish with Plantain and Cilantro-Lime Glaze
Prep
20 mins
Cook
35 mins
Servings
4
Difficulty
Medium
This roasted swordfish dish has become my go to weeknight dinner when I want something that feels special but comes together in under an hour. The combination of crispy plantain and a bright cilantro lime glaze makes every bite feel like a mini vacation, and honestly, it's easier than you'd think. Swordfish is naturally rich and meaty, so it holds up beautifully to high heat roasting, and cilantro is packed with antioxidants that make this meal as nourishing as it is delicious. Best of all, most of these ingredients are affordable pantry staples, so you won't need to hunt down anything exotic. Give this one a try and I promise your family will be asking for it again.
Ella x
Ingredients
- 4swordfish steaks(6 oz each, about 1 inch thick)
- 2plantains(yellow, peeled and cut into 1/4-inch rounds)
- 5 tablespoonsolive oil
- 237 mlfresh cilantro(packed leaves)
- 3limes(juiced)
- 4garlic cloves(minced)
- 237 mlpanko breadcrumbs
- 1½ teaspoonskosher salt
- 1 teaspoonblack pepper
- 1 tablespoonhoney
- 1 teaspoonred pepper flakes
- 1shallot(thinly sliced)
Detail level
Instructions
- 1
Preheat your oven to 400°F. Pat the swordfish steaks dry with paper towels and season both sides generously with salt and pepper.
Tip: Drying the fish ensures a better sear and prevents sticking to the pan.
- 2
In a small blender or food processor, combine cilantro, lime juice, 1 tablespoon of olive oil, minced garlic, honey, and red pepper flakes. Blend until smooth and set the glaze aside.
Tip: Don't over-blend—you want a bright green sauce with a little texture.
- 3
Heat 2 tablespoons of olive oil in a large oven-safe skillet over medium-high heat. Once shimmering, add the plantain slices in a single layer and sear for 3-4 minutes per side until golden brown. Transfer to a plate and season with salt.
Tip: Work in batches if needed to avoid overcrowding; this ensures caramelization rather than steaming.
- 4
In the same skillet, add 1.5 tablespoons of olive oil. Once very hot, carefully place the swordfish steaks in the pan and sear for 3-4 minutes on the first side without moving them.
Tip: Let the fish develop a golden crust before flipping—this creates a delicious exterior.
- 5
Flip the swordfish and sear the other side for 2-3 minutes. Transfer the skillet to the oven and roast for 8-10 minutes until the fish flakes easily with a fork.
Tip: The internal temperature should reach 145°F for perfectly cooked swordfish.
- 6
While the fish roasts, melt 1 tablespoon of olive oil in a small pan over medium heat. Add the panko breadcrumbs and cook for 2-3 minutes, stirring constantly, until golden and fragrant. Set aside.
Tip: Toast the breadcrumbs separately to keep them crispy rather than soggy from the pan juices.
- 7
Arrange the roasted swordfish and caramelized plantain slices on serving plates. Drizzle the cilantro-lime glaze over the fish and around the plate.
Tip: Serve the glaze on the side if you prefer more control over the amount.
- 8
Garnish with toasted panko breadcrumbs, sliced shallot, and fresh cilantro leaves. Serve immediately with lime wedges on the side.
Tip: The crispy breadcrumbs add a delightful textural contrast to the tender fish and sweet plantain.
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