How To Bake Orange Roughy

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How to Bake Fish | Baked Orange Roughy Recipe

1 Preheat oven to 375.

2 Rinse filets in water, pat dry with paper towels.

3 Set aside

4 Melt butter in a small saucepan.

5 Add garlic, olive oil, stirring until all is mixed together.

6 Spray a small square glass baking dish with cooking spray.

7 Sprinkle both sides of fish with salt and pepper, and lay fish filets in the dish.

8 pour garlic butter mixture over everything.

9 Bake at 375 for 15-20 minutes, until fish flakes when you pick at it with a fork.

Baked Orange Roughy Italian

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

¼ cup Italian seasoned bread crumbs
2 tablespoons grated Parmesan cheese
2 tablespoons grated Romano cheese
¼ teaspoon garlic powder
½ teaspoon salt, or to taste
1 pound orange roughy fillets
¼ cup butter, melted
1 tablespoon chopped fresh parsley


  • Preheat oven to 400 degrees F . 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

Sprinkle With Pepper And Garlic Powder Lightly

How to cook orange roughy fillet. Basic cooking techniques and tips for pan fring orange roughy fish Cook over a medium heat until just warmed Sprinkle the paprika over the fillets and scatter the small cubes of butter on top.

Cook the fillets over medium heat for about 8 minutes or until golden on one side. Lightly oil the grill rack. What temperature is orange roughy?

6) deglaze the skillet with grape juice and white wine. Benefits of eating orange roughy: How to pan fry orange roughy fish.

Add fillets and cook until brown (apprx. Coarse orange is on average 3 1/2 pounds and the fillet size is usually 6 to 8 ounces. Pour the lemon herb sauce over the fillets and serve.

In a small shallow bowl, combine the first seven ingredients The fish is characterized by its light orange skin, pointed fins and bony heads. Of butter then cook the other side until golden.

Sprinkle enough parmesan cheese on top of the fillets so it will melt while cooking. Remove fillets from the skillet. How to cook orange roughy.

Bake, uncovered, for 15 to 20 minutes or until the fish reaches an internal temperature of 145°f, using a meat thermometer*. A bottom feed is an aquatic animal that lives on or near the bottom of a watercourse. Baked orange roughy from in a preheated 400 degree oven, bake for approximately 15 minutes.

Dip fillets on both sides in lemon mixture. How to bake fish | baked orange roughy recipe. Preheat oven to 400 degrees f .

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What Seasonings Can I Use For Orange Roughy Recipes

To me, the condiment that always pairs perfectly with fish is lime or lemon juice. This is a must for me.

Butter is always the fat of choice to either grill it, bake it, or pan fry it. Butter adds a layer of creaminess to this delicate fish but doesnt make it oily. When cooking with mild-tasting ingredients, I always prefer butter over any oil.

The perfect herbs for cooking it are the ones you like the most. You can change the flavor of the dish by just changing the herbs and spices you add to it.

Here are some herbs and spices you can use for cooking Orange Roughy:

More Air Fryer Recipes

best way to cook orange roughy

Cook Time: Total Time:

Air fryer orange roughy recipe is so easy to make and its ready in less than 20 minutes. You will love how juicy and fresh this fish tastes. Pair it with a nice steamy bowl of white rice, creamy mashed potatoes or salad and enjoy your dinner.

  • 2 small orange roughy fillets
  • 1/4 teaspoon garlic powder
  • pinch of white pepper
  • 1/2 lemon juice

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What Does Orange Roughy Fish Taste Like

When cookings are done properly, this fish has no bad taste, even though it has little flavor. Once cooked, its texture becomes smooth and silky. This fish is pale yellow in color, with small flakes holding together. You can find this type of fish in Asian markets, or you will find them in your local supermarket. If you dont know what orange rouge fish tastes like, you should try it. By cooking this delicacy correctly , you get a delicious flavor without any negative side effects. For more information, check out our article about the best orange rice recipes. Also, if there is something you want to know about orange water, we have a great article on that too. Lastly, read our post about how to make orange tea.

Where To Buy Orange Roughy

In California its not that easy to find this fish in stores. I have seen Walmart sells it but its very seasonal. I usually purchase it online and the fish comes frozen. Thawing process is very easy, just leave it in the fridge overnight. Or on the counter for a few hours if you are in rush.

Its much easier to buy this fish in Australia, you can get it fresh from the sea market.

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How To Make Lime And Herb Orange Roughy

  • Heat your grill or grilling pan. In a small bowl, melt the butter and mix it with the lime juice and lime zest. Add the dried parsley, garlic powder, paprika, salt, and pepper.
  • Dip the fillets into the butter mixture or spread the mixture on top of the fillets
  • Grill for 4 minutes on each side once the grill or grill pan is hot
  • Orange Roughy With Lemon Garlic And Basil

    Orange Roughy cooked right! A nice and easy fish recipe!

    We are trying to eat more fish & this recipe is always a hit. Its light, easy to make, and fairly healthy. The simple flavors of lemon, garlic & basil all combine well together and make this fish extra tasty. My husband and kids love this dish. I serve with a tossed salad and couscous.

    • 3 fillets of Orange Roughy
    • 2 tsp olive oil
    • 2 tbsp fresh basil or 1-2 tsp dried basil
    • 2 cloves garlic, minced
    • 1/2 tsp lemon zest
    • Salt & pepper to taste

    Combine the above ingredients in a large zip lock bag making sure to mix them thoroughly. Marinate for 2-4 hours. Only add the zest for marinatingdont add lemon juice until you are cooking the meal because the acid in the lemon will start to cook the fish.

    • 2 lemons juiced
    • 1 tbsp fresh chopped parsley
    • 1/2 tsp lemon zest

    Preheat oven to 450 degrees. Spray a glass baking dish with cooking spray. Add the lemon juice to the fish in the bag. Combine ingredients well then pour into baking dish add bits of butter to the top of the fish. Cover with lid or tinfoil and cook for 10-12 minutes per 1 inch thickness. Garnish with chopped parsley, lemon zest & lemon slices. Enjoy.

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    Garlic Butter Orange Roughy

    This is the Best fish recipe that has ever come out of my kitchen, and simple, i use my magic bullet cup to put the garlic, olive oil and butter in, melt it right in the microwave then pour it over my fish and cook it in my lil toaster oven. This recipe is a Keeper in my house, and im sure gona try it with other fish also, i served this fish with Rosemary and cheese mashed potatoes sprinkled with bread crumbs and a small ribeye steak.

    Baked Orange Roughy And Rice

    It might sound too good to be true, but we’re crossing our hearts when we tell you this delectable fish dinner will dirty just one dish. Your brood will be lining up to dig in once they see the results! -Taste of Home Test Kitchen

    Provided by Taste of Home

    2 cups uncooked instant rice
    1 package frozen broccoli-cauliflower blend, thawed
    4 orange roughy fillets
    1 can chicken broth
    1 can fire-roasted diced tomatoes, undrained
    1 teaspoon garlic powder
    1/4 to 1/2 teaspoon cayenne pepper
    1/2 cup shredded cheddar cheese


    • Place rice in a greased 13×9-in. baking dish. Layer with the vegetables and fish. Pour the broth and tomatoes over the top sprinkle with seasonings., Cover and bake at 375° until fish flakes easily with a fork and rice is tender, 25-30 minutes. Sprinkle with cheese bake until cheese is melted, 5 minutes longer.

    Nutrition Facts : Calories 442 calories, Fat 7g fat , Cholesterol 119mg cholesterol, Sodium 1047mg sodium, Carbohydrate 51g carbohydrate , Protein 38g protein.

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    Easy Baked Orange Roughy

    This is the first thing my husband cooked for me back when we were dating. Very simple but really delicious. I was hooked.

    Provided by ratherbeswimmin

    1 1/4 lbs orange roughy fillets
    1 teaspoon seasoning salt
    3 tablespoons butter or 3 tablespoons margarine, melted


    • Put fish fillets in a greased 11×7 inch baking dish.
    • Sprinkle with seasoned salt, pepper, and paprika.
    • Drizzle with melted butter.
    • Cover and bake at 400 degrees for 15 to 20 minutes or until fish flakes easily.

    What Does It Taste Like

    How to Bake Fish

    Orange roughy has a delicate mild flavor when cooked properly. Its flaky and those large flakes hold very well together when cooked. The color turns to opaque white after cooking, just like most white fish on the market like tilapia.

    The flavor is also slightly sweet and reminds me of the taste of grouper fish. I have a delicious super popular grouper recipe on my site, check it out!

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    Is Orange Roughy Good To Eat

    This fish options you have available to you, this is Lowin Fatand Calorieand Richin Certain Nutritons. You can choose between the following fish: Salmon, Trout, Flounder, Cod, Halibut, Yellowtail, Swordfish, Bluefin Tuna, White Fish, Scallops, Tilapia, Red Snapper, Grouper, Catfish and many more. There are many fish choices available here, so make sure you check out the fish menu before you go shopping. If youre looking for fish recipes, you should checkout the recipes section. To learn more about the different types and varieties of seafood, check our website.

    What Is The Most Expensive Fish To Eat

    What is being sold as the worlds most costly fish is a blue fin tuna, which has already been priced at three quarter of $1 million in Japan. This is nearly double the price of last years record selling price. Bluefin tunas are also called blue marlin, and are prized for their long, slim bodies. They are caught in large numbers in waters off the coast of Japan, where they are often sold live, rather than frozen.

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    What Is The Best Fish To Eat

    Alaskan salmon. Theres a debate about whether wild salmon or farmed salmon is the better option. Cod. This flaky white fish is a great source of phosphorus, niacin, and vitamin B-12. Herring. A fatty fish similar to sardines, herring is especially good smoked. Mahi-mahi. Mackerel. Perch. Rainbow trout. Sardines.

    What Is The Most Unhealthy Fish To Eat

    Cooking Tips: How to cook Orange Roughy

    Fish You Should Never Eat Imported King Crab. Orange Roughy. Shark. Atlantic Bluefin Tuna. Swordfish. King Mackerel. Grouper. Grouper is on the list when it comes to fish you should never eat due to its moderately high mercury levels. Sturgeon. Although Beluga sturgeon are especially targeted for their eggs, other sturgeon are at risk as well.

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    Dill Parmesan Crusted Orange Roughy

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    I am a participant in the Amazon Services LLC Associate Program, an affiliate advertising program designed to provide a means for me to earn fees to and affiliate sites.

    Dill Parmesan Crusted Orange Roughy is an easy recipe for orange roughy. It adds a nice dill flavor to this delicate fish. It is the perfect meal to make for a romantic dinner.

    Gather Your Ingredients To Prepare Grilled Orange Roughy

    You won’t need much to prepare your perfect orange roughy filet. Just remember, this recipe is for a single serving, so you can double, triple, or quadruple as needed depending on how many people you’re cooking for. For a single serving, you’ll want an 8-ounce filet, 2 tablespoons of extra-virgin olive oil , ¼ teaspoon of salt, black pepper, 1 teaspoon of lemon zest, juice from half a lemon, and a large sprig of fresh dill. And, if you’re so inclined, you can use extra slices of lemon for grilling and topping your filet it just depends on how much you like that grilled citrus flavor.

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    How To Make Air Fryer Orange Roughy

    If you have orange roughy fillets, rinse them with cold water first. Pat dry with paper towels and set aside. Prepare you spice mix and cover fish with it on both sides. Its important to season the fish well to get that amazing flavor.

    Lay air fryer basket with lemon slices or with air fryer liners. Place seasoned orange roughy fillets on top and stick the basket into the air fryer. Cook for 7 minutes at 375 degrees Fahrenheit.

    Once fish is cooked, squeeze some lemon on top and maybe add couple thinly sliced lemon pieces on top.

    Why You Should Never Eat Tilapia

    best way to cook orange roughy

    This toxic chemical has been known to cause inflammation and weaken the immune system. It can also increase the risk for allergies, asthma, obesity and metabolic disorders. Another toxic chemical in tilapia is dioxin, which has been linked to the onset and progression of cancer and other serious health problems.

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    What Are The Four Fish You Should Never Eat

    Wild Caviar. Why its bad: Caviar from beluga and wild-caught sturgeon are susceptible to overfishing, but the species are also being threatened by an increase in dam building that pollutes the water in which they live. Red Snapper. Chilean sea bass. Orange roughy. American Eel. Imported King Crab. Atlantic Salmon.

    How To Thaw Orange Roughy Fillets

    If you got frozen fillets like i did, all you need to do is to leave it in the fridge overnight to thaw. Orange roughy is known for its ability to hold its shape even if thawed and frozen couple times.

    Not everyone can plan ahead. In this way, just leave frozen fish on the counter and it will thaw in couple hours. You can also place fillets in a bowl of cold water, it will help them defrost faster.

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    How To Make Blackened Orange Roughy Recipe

    Start with rinsing the fish with cold running water. Take paper towels and pat dry fillets. Prepare the spice mixture by mixing all the dry ingredients in the small bowl.

    Cover the fish entirely with spices, equally on every side. Heat butter in the small pan. If you have a cast iron skillet, please use that. Its the best for blackened fish recipes.

    Make sure the skillet is very hot before adding fish. Cook for about 3 minutes on each side. Do not move fish around until its time to flip it otherwise it might stick to the pan.

    The kitchen will probably get smokey while you are cooking blackened fish and its completely normal. Just turn the fan on or open the window. Butter burns on the skillet when cooked on high temperatures.

    Chop some cilantro or crispy green onions on top and serve.

    Why You Should Never Thaw Frozen Fish In Its Vacuum Sealed Packaging

    Cooking Tips : How to Pan Fry Orange Roughy Fish

    Why You Should Never Thaw Frozen Fish in Its Vacuum Sealed Packaging. Clostridium botulinum is an anaerobic bacteria that forms spores that allow it to thrive in low-oxygen environmentslike the ones created by vacuum sealed packages. When the right conditions are present, the spore can produce a deadly toxin.

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    Often Asked: How Long To Bake Orange Roughy Fillet

    What is the best way to cook orange roughy?

    • Preheat oven to 400 degrees F . 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. Bake in preheated oven 10 to 15 minutes, or until the fish flakes easily with a fork.


    More About Frozen Orange Roughy Recipes




    FromCuisineCategoryServingsTotal Time

    • In one dish place the flour with salt and pepper. In a second shallow dish, mix together well the panko, parmesan cheese, and bread crumbs. Add any fresh or dried Herbes that are in hand. In a third dish, beat the eggs with a tablespoon of water.
    • Dry the fish and place it in the flour, shaking off any excess. Dip it in the egg mixture and then place it in the panko-bread crumbs mixture, and cover well.
    • In a large skillet heat the olive oil and when hot cook the fish, 5 minutes. When nice and golden turn and cook the other side for another 2 minutes.

    FromEstimated Reading Time


    FromTotal TimeCategoryCalories


    FromCategoryCuisineTotal Time




    FromEstimated Reading Time


    FromCholesterol 70mgSodium 270mgSaturated Fat 1.5gTotal Fat 8g











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