Honduran Fish Fillet in Loroco, Sweet Corn and Lime Sauce with Rustic Malanga Mash

Name: Honduran Fish Fillet in Loroco, Sweet Corn and Lime Sauce with Rustic Malanga Mash
Prep time: 25 min
Cook time: 35 min
Total time: 60 min
Yield: 4
Cuisine: Hondureña
Ingredients: 1.5 lb white fish fillets; 1 1/2 tsp salt; 1 tsp black pepper; 4 cloves garlic; 3 tbsp lime juice; 1 tsp ground annatto; 3 tbsp vegetable oil; 1 cup white onion; 1 cup ripe tomato; 1/2 cup loroco; 3/4 cup sweet corn kernels; 1 cup vegetable broth or water; 1/2 cup cream; 2 lb malanga root; 2 tbsp butter; 1/2 cup milk; 1/4 cup culantro or fresh cilantro; 1 tsp lime zest

An original Honduran-inspired recipe featuring seared fish fillets with a fragrant sauce of loroco, sweet corn, tomato, and lime, served over a rustic malanga mash with fresh cilantro. The result is a homey yet elegant dish with distinct Honduran flavors.

25 minPrep

35 minCook

60 minTotal

4Servings

Gluten-FreeHigh Protein

Ingredients

Adjust servings

700 g white fish fillets (tilapia, róbalo or pargo, without espinas)
8 g salt (divided)
2 g black pepper (freshly ground)
12 g garlic (2 cloves chopped for the sauce and 2 for the puree)
45 ml lime juice (freshly squeezed, divided)
3 g ground annatto (for sazonar the pescado)
45 ml vegetable oil (divided)
120 g white onion (chopped en cubitos)
180 g ripe tomato (chopped en cubitos)
60 g loroco (fresh or descongelado)
120 g sweet corn kernels (fresh or congelado)
240 ml vegetable broth or water (for the sauce)
120 ml cream (cream of mesa or nata ligera)
900 g malanga root (pelada and en trozos medium)
30 g butter (for the puree)
120 ml milk (hot, for ajustar the puree)
15 g culantro or fresh cilantro (chopped finely)
2 g lime zest (for terminar)

Nutrition facts

per serving

468 kcal

Calories

31 g

Protein

29 g

Carbs

25 g

Fat

4 g

Fiber

25 g

Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

DairyFish

Instructions

1
1. Season the fish fillets with 4 g (3/4 tsp) salt, black pepper, ground annatto, and 15 ml (1 tbsp) lime juice. Let them rest for 10 minutes in the refrigerator.
2
2. Place the malanga in a pot with enough water to cover and add 2 g (1/4 tsp) salt. Bring to a boil and cook over medium heat for 20 to 25 minutes, until very tender. If you prefer to cook it in the oven, bake it covered with a little water at 375°F / 190°C for 35 to 40 minutes.
3
3. While the malanga cooks, heat 30 ml (2 tbsp) vegetable oil in a wide skillet over medium heat. Add the white onion and cook for 3 minutes. Stir in 2 minced garlic cloves, the ripe tomato, and the loroco; sauté 4 more minutes, stirring so the tomato softens slightly.
4
4. Add the sweet corn kernels, vegetable broth or water, and the remaining 30 ml (2 tbsp) lime juice. Cook for 5 minutes over medium-low heat until the mixture looks juicy and aromatic.
5
5. Stir the cream into the sauce, add the remaining 2 g (1/4 tsp) salt, and cook 3 to 4 minutes more over low heat without letting it boil hard, until creamy. Keep warm.
6
6. In another large skillet, heat the remaining 15 ml (1 tbsp) vegetable oil over medium-high heat. Sear the fish fillets for 3 to 4 minutes per side, depending on thickness, until cooked through and flaking easily with a fork. If preferred, finish them in the oven for 5 to 7 minutes at 400°F / 200°C after searing.
7
7. Drain the cooked malanga and return it to the pot. Add the butter, warm milk, the remaining 2 garlic cloves grated or mashed, and half of the culantro or fresh cilantro. Mash until rustic and creamy; adjust with a little more milk if desired. Taste and correct the salt if needed.
8
8. To serve, spread a bed of rustic malanga mash onto each plate. Place a fish fillet on top, spoon over the loroco and sweet corn sauce, and finish with lime zest and the remaining chopped culantro or fresh cilantro.
9
9. Serve immediately to enjoy the contrast between the smooth mash, creamy sauce, and freshly seared fish.

Chef tips

If the loroco has tough stems, remove them before cooking. For a thicker sauce, let it reduce for 2 extra minutes over low heat. The malanga mash should stay rustic rather than gummy; mash it instead of blending.

Substitutions

You can substitute the malanga with cooked cassava or potato, though the flavor will change. If loroco is unavailable, use a mix of finely chopped zucchini and a little extra cilantro to keep a fresh herbal note. The cream can be replaced with coconut cream for a dairy-free version, and the milk with unsweetened plant-based milk.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

Illustrative image
Ninja Professional BL610 Blender
Smoothies, sauces and soups
- Smoothies, sauces and soups
- Easy-to-wash jar
- Check the power and jar size
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Illustrative image
Cosori Pro LE 5 Qt Air Fryer
Browning and baking with little oil
- Browns food with very little oil
- Handy for vegetables, chicken and reheating
- Check the basket capacity
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Illustrative image
TempPro TP19H Digital Thermometer
Checking doneness of meat and chicken
- Checks doneness of meat and chicken
- Quick reading
- Clean the probe after each use
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