Best 2 Simple Orange Roughy Recipes
Orange roughy is a delicious, mild-flavored fish that is perfect for a simple, yet elegant meal. It is a versatile fish that can be cooked in a variety of ways; however, for a truly simple and flavorful dish, try baking it with a few simple ingredients. This method of cooking allows the delicate flavor of the fish to shine through, while the addition of butter, lemon, and herbs adds a touch of sophistication.
Here are our top 2 tried and tested recipes!
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
SIMPLE ORANGE ROUGHY
This is the only way my daughter will eat fish (so far.) We think it tastes a little like lobster. You could probably use almost any white fish fillets. Sometimes I don't even thaw the fillets. I just rinse them for a minute under warm water. Dry off with a paper towel. Then I broil them for 1 or 2 more minutes on each side. Really fast.
Provided by Inklady
Categories Very Low Carbs
Time 16m
Yield 3-4 serving(s)
Number Of Ingredients 5
Steps:
- Spray a broiler pan with cooking spray.
- Place fish on the pan.
- I keep my lemon juice (from a bottle) in a spray bottle (either from salad dressing, or you can buy them from Pampered Chef or culinary stores) I store it in the refrigerator. Spray fish lightly on one side with the lemon juice.
- Spray fish lightly with the margarine, or spread on some melted butter.
- Sprinkle lightly with Old Bay Seasoning.
- Broil about 6 inches from heat for 5 minutes. Turn fish and broil for another 4 - 6 minutes, or until fillets flake easily with a fork.
- Sprinkle with chopped parsley. Serve.
- Note: I also keep olive oil in a spray bottle. You could probably substitute olive oil spray for the margarine, but I have not tried this yet.
Nutrition Facts : Calories 116.1, Fat 1.1, Cholesterol 91, Sodium 110.6, Carbohydrate 0.2, Fiber 0.1, Protein 24.9
Tips:
- Choose Fresh Orange Roughy: Select fish with bright, clear eyes, firm flesh, and a mild, sweet smell.
- Thaw Frozen Fish Properly: If using frozen orange roughy, thaw it in the refrigerator overnight or under cold running water for about 30 minutes.
- Pat Dry Before Cooking: Use paper towels to thoroughly pat the fish dry before cooking. This helps achieve a crispy skin and prevents the fish from steaming.
- Season Generously: Season the fish liberally with salt and pepper before cooking. You can also add other seasonings like garlic powder, onion powder, or paprika.
- Cook to the Right Temperature: The ideal internal temperature for cooked orange roughy is 145°F (63°C). Use a meat thermometer to ensure it's cooked through.
Conclusion:
Orange roughy is a versatile fish that can be prepared in various ways. Whether you're looking for a simple pan-fried option or a more elaborate baked dish, these recipes offer delicious and nutritious meals. Remember to choose fresh or properly thawed fish, season generously, and cook to the right temperature for the best results. Explore these recipes and enjoy the delicate flavor and flaky texture of orange roughy.
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