Best 5 Orange Roughy With Tarragon And Vegetables Recipes
Orange roughy is a delicate, white fish that cooks quickly and easily. It is a good source of protein, omega-3 fatty acids, and vitamins and minerals. Tarragon is a herb that has a slightly sweet, anise-like flavor. It is often used in French cuisine and pairs well with fish and seafood. Vegetables such as asparagus, carrots, and fennel are all good choices to serve with orange roughy. They can be roasted, steamed, or grilled. This recipe will guide you through the process of cooking a delicious and healthy dinner of orange roughy with tarragon and vegetables.
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ORANGE ROUGHY WITH TARRAGON
Threw this together tonight--we loved it! The tarragon is a wonderful ingredient in this dish. Ingredients are VERY MUCH approximated. I made enough orange roughy for two of us. It depends on the size of orange roughy you use--just eyeball it. Olive oil does not need to cover fish when it goes into the oven, because the fish will cook down and eventually get covered with it anyway.
Provided by spatchcock
Categories Orange Roughy
Time 30m
Yield 2 serving(s)
Number Of Ingredients 5
Steps:
- Preheat oven to 375 degrees.
- In a glass baking dish, arrange orange roughy fillets and cover with olive oil.
- Sprinkle with tarragon, paprika and kosher salt.
- Bake for 25 minutes if fillets are frozen.
- Check to be sure they are done--you can usually tell by looking, because the fish will have shrunk quite a bit from cooking.
- It will also flake when prodded with a fork.
- I served this with some roasted brussel sprouts (roasted in a 375 degree oven at the same time as the fish was cooking, sprinkled with olive oil and kosher salt. YUM!).
Nutrition Facts : Calories 313.4, Fat 27.9, SaturatedFat 3.8, Cholesterol 51, Sodium 63.6, Carbohydrate 1.8, Fiber 0.6, Sugar 0.1, Protein 14.7
ORANGE ROUGHY WITH TARRAGON AND VEGETABLES
Make and share this Orange Roughy With Tarragon and Vegetables recipe from Food.com.
Provided by AmandaInOz
Categories Orange Roughy
Time 25m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Preheat grill.
- Heat oil in large skillet and quickly cook vegetables (about 2-3 minutes on a medium-high heat).
- Take four large pieces of aluminum foil. Place one piece of fish on each.
- Top with 1/2 tablespoon butter, 1/4 of the vegetables and 1/4 of the tarragon.
- Repeat for the other pieces.
- Wrap tightly and place on grill.
- Grill over a medium heat for 12 - 18 minutes. Open carefully because the steam can be very hot.
BAKED ORANGE ROUGHY WITH VEGGIES
You'll reel in compliments with this easy baked fish dish, promises Shannon Messmer of Oklahoma City, Oklahoma. "It's so light and tasty, everyone loves it," she says.
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 2 servings.
Number Of Ingredients 11
Steps:
- Combine lemon-pepper and salt; sprinkle over both sides of fillets. Place in a greased 11x7-in. baking dish. Combine the mushrooms, onions, tomato and green pepper; spoon over fillets. Combine butter and orange juice; pour over fish and vegetables., Cover and bake at 350° for 20-25 minutes or until fish flakes easily with a fork. Serve with rice. Sprinkle with cheese if desired.
Nutrition Facts : Calories 490 calories, Fat 14g fat (7g saturated fat), Cholesterol 163mg cholesterol, Sodium 665mg sodium, Carbohydrate 27g carbohydrate (2g sugars, Fiber 1g fiber), Protein 61g protein.
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
ORANGE ROUGHY WITH FENNEL RICE
Dinner ready in 20 minutes! Enjoy this mouth-watering fish cooked with rice, spinach and fennel - a hearty meal!
Provided by Betty Crocker Kitchens
Categories Entree
Time 20m
Yield 4
Number Of Ingredients 10
Steps:
- In 10-inch nonstick skillet, cook fennel and onion in water over medium heat about 4 minutes, stirring occasionally, until crisp-tender. Stir in broth, rice and spinach. Heat to boiling; reduce heat. Cover; simmer 10 minutes.
- Cut fish fillets into 4 serving pieces. Place on rice mixture. Cover; simmer 8 to 10 minutes longer or until fish flakes easily with fork and liquid is absorbed.
- Sprinkle fish with paprika and tarragon. Serve with lemon wedges.
Nutrition Facts : Calories 300, Carbohydrate 44 g, Cholesterol 55 mg, Fiber 2 g, Protein 26 g, SaturatedFat 1/2 g, ServingSize 1 Serving, Sodium 620 mg, Sugar 1 g, TransFat 0 g
Tips:
- Choose the freshest orange roughy fillets you can find. Look for fillets that are firm and have a slightly briny smell.
- Pat the fillets dry before cooking. This will help them to brown evenly.
- Don't overcrowd the pan when cooking the fillets. This will prevent them from steaming instead of searing.
- Cook the fillets over medium-high heat until they are golden brown on both sides and cooked through. This should take about 4-5 minutes per side.
- Serve the fillets immediately with your favorite sides. Some good options include roasted vegetables, mashed potatoes, or rice.
- If you are using frozen orange roughy fillets, thaw them completely before cooking. You can thaw them in the refrigerator overnight or by placing them in a bowl of cold water for about 30 minutes.
Conclusion:
Orange roughy with tarragon and vegetables is a delicious and easy-to-make dish that is perfect for a weeknight meal. The combination of flavors and textures is sure to please everyone at the table. This dish is also a good source of protein, omega-3 fatty acids, and vitamins. So next time you're looking for a quick and healthy meal, give orange roughy with tarragon and vegetables a try.
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