The orange roughy doesn’t seem to get enough credit. It’s somewhat of an underrated seafood choice, and while we don’t expect to find it swimming in the mainstream of fish dinners any time soon, we can assure you a delicious baked take on your table with this simple yet scrumptious orange roughy recipe.
What Is an Orange Roughy?
For those of you who aren’t quite sure what orange roughy is, it’s a deep-sea perch that has a distinct orange-reddish hue and grows to be about 12 inches long on average. They’re native to the Atlantic and Indo-Pacific oceans but are distributed and eaten globally.
Okay, But How Does the Orange Roughy Taste?
Well, it’s a white fish. The texture is going to be similar to other white fish like tilapia and flounder: soft, flakey, light, and moist.
While the orange roughy doesn’t have a wildly exotic taste, it’s still a deliciously delectable fish, and you should definitely get your hands on some if you have access to them.
And what makes them so good for cooking, you ask?
The mildness of this saltwater swimmer is perfect for taking on zesty lemon flavors, which melt in your mouth along with the tender, flaky meat. Add some butter, salt, and a few other seasonings, and BAM! You’ve got yourself a meal with a complex flavor pallet full of flavor.
Plus, it’s as easy as 1- 2- 3 to make. Ready to get started? Here’s what you’ll need.
Baked Lemon Garlic Orange Roughy Recipe
- 2 Orange roughy filets (4 oz each)
- 1 teaspoon Paprika
- 2 teaspoons Peppers
- 1 Tbsp Olive oil
- 2 teaspoons Salt
- 1 cup Flour
- 4 Tbsp Unsalted butter
- 2 cloves Garlic
- 1 Tbsp Fresh lemon juice
- ¼ cup Parsley
Step 1: Preheat Oven
- Preheat your oven to 425 degrees F.
Step 2: Coat the Roughy
- Sure, you could skip this step, but coating your orange roughy is what takes this dish to the next level. The flour creates a light crust around the filets causing them to become slightly crispy on the outside while remaining tender on the inside.
- Add a generous amount of flour, pepper, and paprika to a bowl. Brush your orange roughy filets with olive oil and salt separately.
- Next, dip your filets into the flour mixture until evenly coated.
- For extra crispness, dip your filets in an egg wash (just beat two eggs in a separate bowl) and double-coat them in flour.
Step 3: Bake
- Lightly glaze your baking pan with olive oil and place the fish filets in it so that they're evenly spaced apart.
- Bake for 10-15 minutes or until the fish reaches an internal temperature of 145 degrees F. If you're unsure of when to take it out, you can use a cooking thermometer to check the temperature.
Step 4: The Lemon Butter Garlic Sauce
- After you put the fish in the oven, it's the perfect time to make your lemon butter garlic sauce.
- Start by heating a small saucepan on medium heat.
- Thinly slice your garlic, then add to your pan along with the unsalted butter. This is where you can add chili flakes if you want an additional flare.
- Cook until the garlic is soft and the butter has developed a brownish color. This will take roughly 5 - 8 minutes.
- During this time, finely chop your parsley and cut your lemon in half. Squeeze out a tablespoon of fresh lemon juice. Once the butter is brown, add the lemon juice and half of your chopped parsley.
- Turn the heat off and stir until everything is evenly incorporated. Set aside.
Step 5: Put Everything Together
- Pull your golden-brown fish filets from the oven and immediately hit them with that wonderful sauce you just made.
- Drizzle as much or as little as you desire, then garnish with the remaining parsley, squeeze a little bit more lemon juice on top, and voila!
- You've got a stellar mid-week sure to please anyone after a long day at work.
Tips and Questions for Baked Lemon Garlic Orange Roughy Recipe
Here are a few tips and commonly asked questions:
Question 1: Is orange roughy bad for you?
Generally, no. Orange roughy is a good source of protein and nutrients; however, consuming it too often may be bad for your health since it does contain mercury. As with all fish with high mercury content, eating them in moderation is perfectly fine and safe.
Question 2: Where to find orange roughy?
Depending on where you live, you might have trouble finding roughy at the supermarket. Instead, try going to local fish markets where they might provide specialty fish.
Tip 1: Pre-salt your fish
For added flavor, pre-salt your fish an hour before you start cooking. This will allow the salt to penetrate more deeply into the meat and intensify the overall flavor.
Tip 2: You can pre-make butter
If you’re trying to juggle other dishes while making the roughy, you can make the butter beforehand. Simply follow the instructions to make the butter, then refrigerate in an airtight container until ready to reheat.
Nutritional Facts of Baked Lemon Garlic Orange Roughy Recipe
|Serving size||4 oz|
|% Daily Value|
|Total Fat||20g – 26%|
Awesome with a little heat! Website is making me a better cook.
This was delicious! This recipe is a keeper and will be made again! Thank you!!
It is delicious.