Get ready to tantalize your taste buds with a culinary journey that combines the delicate flavors of orange roughy, the vibrant crunch of bok choy, and the sweetness of cherry tomatoes. This delectable dish, "Orange Roughy with Bok Choy and Cherry Tomatoes," promises an explosion of flavors that will leave you craving more. As you embark on this culinary adventure, we'll guide you through the process of selecting the freshest ingredients, preparing them with precision, and cooking them to perfection. So, gather your ingredients, prepare your cooking utensils, and get ready to savor a dish that is not only visually appealing but also incredibly delicious.
Let's cook with our recipes!
ORANGE ROUGHY ITALIANO
"I'm not a big fan of fish unless it's fried," confides Sherry Fletcher from Highland, Illinois. "But this recipe is so simple and good that it's become a favorite! It's also low in fat and packed with vitamin-rich veggies and Italian flavor."
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- In a large nonstick skillet coated with cooking spray, saute the zucchini, onion and oregano in oil for 5 minutes or until onion is tender. , Sprinkle the fillets with salt and pepper; place over zucchini mixture. Sprinkle with tomato. Reduce heat; cover and simmer for 10 minutes or until fish flakes easily with a fork. Sprinkle with cheese; cover and let stand for 2 minutes or until cheese is melted.
Nutrition Facts : Calories 167 calories, Fat 7g fat (2g saturated fat), Cholesterol 31mg cholesterol, Sodium 290mg sodium, Carbohydrate 5g carbohydrate (3g sugars, Fiber 2g fiber), Protein 21g protein. Diabetic Exchanges
BAKED ORANGE ROUGHY ITALIAN-STYLE
The flavor of this delicate fish is enhanced with Italian-style seasonings that are sure to please even the pickiest eater. Quick, easy, and simply delicious.
Provided by TKFraz
Categories World Cuisine Recipes European Italian
Time 30m
Yield 4
Number Of Ingredients 8
Steps:
- Preheat oven to 400 degrees F (200 degrees C). Coat a medium baking dish with non-stick cooking spray.
- In a shallow bowl, mix bread crumbs, Parmesan cheese, Romano cheese, garlic powder, and salt.
- Brush both sides of orange roughy fillets with butter, and dredge in the bread crumb mixture. Arrange fillets in a single layer in the prepared baking dish, and sprinkle with parsley.
- Bake in preheated oven 10 to 15 minutes, or until the fish flakes easily with a fork.
Nutrition Facts : Calories 241.6 calories, Carbohydrate 5.4 g, Cholesterol 104.7 mg, Fat 14.4 g, Fiber 0.3 g, Protein 21.9 g, SaturatedFat 8.4 g, Sodium 645 mg, Sugar 0.4 g
SIMPLE ITALIAN ORANGE ROUGHY
"This dish is delicious, foolproof and very low in fat. I prepare it on weeknights when I need a quick supper, but I've also used it for company meals, says Michelle Haerr from Eureka, Illinois. "The Italian tomatoes and lemon-pepper seasoning give the mild fillets a little zest."
Provided by Taste of Home
Categories Dinner
Time 35m
Yield 4 servings.
Number Of Ingredients 6
Steps:
- Arrange fish fillets in an ungreased 13-in. x 9-in. baking dish. Sprinkle with lemon-pepper and salt. Cover with onion and celery. Top with tomatoes. Bake at 350° for 30-40 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 145 calories, Fat 1g fat (1g saturated fat), Cholesterol 34mg cholesterol, Sodium 620mg sodium, Carbohydrate 7g carbohydrate (0 sugars, Fiber 2g fiber), Protein 26g protein. Diabetic Exchanges
LEMON-ORANGE ORANGE ROUGHY
Steps:
- Heat oil in a large skillet over medium-high heat. Arrange fillets in the skillet, and drizzle with orange juice and lemon juice. Sprinkle with lemon pepper. Cook for 5 minutes, or until fish is easily flaked with a fork.
Nutrition Facts : Calories 140.4 calories, Carbohydrate 7.9 g, Cholesterol 67.2 mg, Fat 4.3 g, Fiber 2.3 g, Protein 19.1 g, SaturatedFat 0.5 g, Sodium 139.2 mg, Sugar 4 g
20 BEST WAYS TO COOK ORANGE ROUGHY
Step up your fish game with these tasty orange roughy recipes! You'll love how this delicious component enhances your next fish dinner recipe.
Provided by insanelygood
Categories Dinner Recipe Roundup Seafood
Number Of Ingredients 20
Steps:
- Select your favorite recipe.
- Organize all the required ingredients.
- Prep a delicious orange roughy recipe in 30 minutes or less!
Nutrition Facts :
ORANGE ROUGHY WITH BOK CHOY AND CHERRY TOMATOES
Steps:
- In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for about 3 minutes, or until soft, stirring occasionally.
- Add the fish, broth, wine, and pepper to the skillet. Bring to a simmer, still over medium-high heat. Reduce the heat and simmer, covered, for 8 to 10 minutes, or until the fish flakes easily when tested with a fork.
- Meanwhile, trim and discard the ends of the bok choy stalks. Slice the stalks crosswise into 1/4-inch pieces. Transfer to a small bowl. Cut the bok choy leaves crosswise into thin strips. Transfer to a separate small bowl. Halve the tomatoes. Add to the bok choy leaves. Set aside.
- Put the flour in a small bowl. Add the water, whisking to dissolve. Set aside.
- When the fish is done, use a slotted spatula or slotted spoon to transfer to a platter. Cover with aluminum foil to keep warm. (The fish will continue to cook slightly as it stands.)
- Add the bok choy stalks to the skillet. Increase the heat to medium high and bring to a simmer. Simmer for 1 to 2 minutes, or until tender-crisp, stirring occasionally.
- Stir in the flour mixture. Cook for 1 to 2 minutes, or until thick and bubbly, stirring occasionally. Reduce the heat to low.
- Add the bok choy leaves and tomatoes. Cook for 1 to 2 minutes, or until the leaves are tender and the mixture cools slightly, stirring occasionally. Remove from the heat (leave the stove on).
- Stir in the sour cream. Return to the heat and cook for 1 to 2 minutes, or until warmed through, stirring occasionally. Spoon over the fish.
- Cook's Tip on Bok Choy
- To make slicing bok choy easier, stack the leaves and roll them up together, starting from a long side. Slice the roll crosswise into thin strips.
- nutrition information
- (Per Serving)
- Calories: 157
- Total Fat: 2.5g
- Saturated: 0.0g
- Trans: 0.0g
- Polyunsaturated: 0.5g
- Monounsaturated: 1.0g
- Cholesterol: 71mg
- Sodium: 149mg
- Carbohydrates: 11g
- Fiber: 2g
- Sugars: 5g
- Protein: 23g
- Dietary Exchanges
- 2 Vegetable
- 3 Very Lean Meat
BAKED ORANGE ROUGHY WITH TOMATOES AND HERBS
We really like Orange Roughy this is good with tomatoes and herbs.The recipe comes from Diabetic Gourmet.
Provided by Barb G.
Categories Orange Roughy
Time 55m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Preheat oven to 350°F.
- Spray an ovenproof skillet with nonstick pan spray.
- Melt butter in skillet.
- Sauté the onion and garlic in the skillet over medium heat until soft, about 5 minutes.
- Stir in tomato and seasonings.
- Cover and simmer for 5 minutes.
- Add the fish to the skillet.
- Cover with the sauce.
- Pour wine over the fish.
- Cover and bake for 15 to 20 minutes, or until the fish flakes with a fork.
- Remove the fish to a heated platter.
- Simmer the sauce in the skillet.
- Reduce to 2/3 cup.
- Stir in tomato paste.
- Reheat and pour over the fish.
ORANGE ROUGHY WITH SAUTEED OLIVES, CAPERS & TOMATOES
This recipe is adapted from a recipe I found in an old Bon Appétit magazine by Chef Candida Sportiello. The modifications I made to this recipe were a reduction of the red pepper flakes eliminating some of the heat, and adding capers and white wine at the end of the saute period! It is such a fabulous and tasty dish I didn't feel it needed much in the way of change at all.. She is quite the chef and restaurateur!
Provided by L.m.vengo
Categories European
Time 36m
Yield 2 fillets, 2 serving(s)
Number Of Ingredients 9
Steps:
- Heat olive oil in heavy large skillet over medium-high heat. Sprinkle fish with salt and pepper. Add half of fish to skillet and sauté until just opaque in center, about 3 minutes per side. Transfer fish to platter. Repeat with remaining fish. Add parsley and crushed red pepper to same skillet; sauté 1 minute. Add tomatoes, olives, capers and garlic; sauté until tomatoes are soft and juicy, about 2 minutes. Spash a few tablespoons of wine and season with salt and pepper as needed; spoon over fish.
ORANGE ROUGHY WITH ARUGULA, GARLIC AND TOMATOES
Categories Fish Leafy Green Tomato Bake Steam Low Fat Low Sodium Arugula Bon Appétit
Yield Serves 4
Number Of Ingredients 7
Steps:
- Cut garlic slices into thin slivers. Fold each parchment in half. Cut into half heart shape. Open up. Place arugula on 1 side of parchment (same size area as size of fish). Sprinkle arugula with half of garlic. Season fish with salt and pepper. Arrange atop arugula and garlic. Top fish with tomato and remaining garlic. Sprinkle vinegar over. Season with salt and pepper. Fold parchment over to enclose fish. Crimp parchment edges to seal. Transfer fish to baking sheets. (Can be made 4 hours ahead. Refrigerate.)
- Preheat oven to 350°F. Bake until fish is slightly firm, approximately 15 minutes. Serve immediately.
Tips:
- Choose fresh orange roughy fillets that are firm to the touch and have a mild, slightly sweet aroma. - Make sure to pat the fish fillets dry before cooking to prevent them from steaming instead of searing. - Use a nonstick skillet or a well-seasoned cast iron skillet to prevent the fish from sticking. - Cook the fish over medium-high heat for a few minutes per side, or until it is cooked through and flakes easily with a fork. - Don't overcrowd the skillet when cooking the fish, or it will steam instead of sear. - Use fresh bok choy and cherry tomatoes for the best flavor. - Add a splash of white wine or chicken broth to the skillet after cooking the fish to deglaze it and create a flavorful sauce. - Serve the fish immediately with the bok choy, cherry tomatoes, and sauce.Conclusion:
Orange roughy is a delicious and versatile fish that can be cooked in a variety of ways. This recipe for orange roughy with bok choy and cherry tomatoes is a healthy and flavorful dish that is perfect for a weeknight meal. The fish is seared until golden brown and then cooked with the bok choy and cherry tomatoes in a light sauce. The dish is served over rice or noodles and is sure to please everyone at the table.
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love