To broil orange roughy, pat the fish dry with paper towels and season on both sides. Sprinkle with lemon zest and freshly squeezed lemon juice before serving. Bake the fish for 6-10 minutes on a rack ⅓ down from the top of the oven.Īfter cooking, check the fish to make sure it reached the safe temp of 145F (63C). Pour the butter mixture over the fish in the baking pan. Melt butter and stir in one finely chopped clove of garlic. Put the fish in an oiled glass baking dish. Pat the fish dry with paper towels and season with lemon pepper (and optional salt).
To begin, preheat the oven to 425F (218C). How long to bake orange roughy? What temperature for orange roughy? Oven bake orange roughy for 6-10 minutes at 425 degrees Fahrenheit (218C). Serve the fish with a squeeze of fresh lemon juice and a sprinkle of lemon zest and parsley. Cook it for about 3 minutes per side, or 5-6 minutes total.Ĭheck the thickest part of the fish with a meat thermometer to make sure it reached 145F (63C). After the butter melts, add the orange roughy. Heat the butter in a cast iron skillet over medium heat with one minced clove of garlic. Season it on both sides with lemon pepper (and salt, if desired). 🍳 Orange Roughy Recipe (Pan Fried)īegin by patting the fish filet dry with paper towels. Additionally, I found the results a bit moister compared to broiling roughy. Pan frying is much faster than baking, since there’s no need to preheat the oven. IMVHO, the best way to cook orange roughy is to pan fry it. You could also top it with lemon cream sauce, keto pesto, or sweet and sour sauce. Some other ideas include making panko-crusted orange roughy or orange roughy almondine. If you change up the recipe, keep in mind that can impact the cooking time. Red pepper flakes (for spicy orange roughy).Blackened orange roughy with Cajun seasoning.Here are some other ideas for seasoning orange roughy:
#Broiled fish recipes free#
Here, I’m using a salt free lemon pepper seasoning (and I added a little salt back in). Orange roughy is great with a variety of seasonings. You should also have an instant read thermometer on hand to check the fish for doneness. I use a metal baking pan to broil orange roughy. To cook roughy in the oven, you need a glass baking dish. To cook orange roughy on the stove, you need a cast iron skillet. If the fish fillets are thin on the edges, they will dry out before the middle of the fish is done cooking. The orange roughy fillets I use are ¼-inch thick (0.6 cm). Use a piece of orange roughy for this recipe that is skinless, boneless, and uniformly thick. Specific quantities of ingredients are located in the recipe card at the bottom of the post! Here’s your shopping list for this recipe for orange roughy: Due to the high mercury, orange roughy should be avoided by pregnant and breastfeeding women, as well as children. They recommend avoiding this fish is you are looking for sustainable seafood options.Īdditionally, orange roughy is one of the fish with the highest mercury levels ( FDA). Here’s the downside: orange roughy is not considered a sustainable seafood choice according to the Monterey Bay Aquarium Seafood Watch List. They are a tasty entrée for a variety of family dinners (but be sure to read the next section).
Oh, and you can even air fry orange roughy if your stove is out of commission. You can make your orange roughy recipes baked, broiled, or in a skillet on the stove top. In this recipe for orange roughy, we’re seasoning our orange roughy fillet and cooking with a little garlic butter. Orange roughy (AKA the slimehead or deep sea perch) is a low fat whitefish that can be prepared in a variety of ways.
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