Baked Orange Roughy For One
A delicate baked orange roughy dish featuring tender fish topped with mushrooms, fresh herbs, and a creamy sauce, perfect for a light, flavorful seafood meal.
Ingredients
Instructions
- Preheat oven to 450 degrees Fahrenheit.
- Sprinkle the chopped green onions in the bottom of a well buttered gratin dish.
- Season with salt and black pepper.
- Place the orange roughy fillet on top of the onions.
- Dot the fillet with 1 tablespoon of butter.
- Top with sliced mushrooms and sprinkle with chopped parsley.
- Add chicken broth over the fillet.
- Cover with buttered wax paper, buttered side down, and tuck around the fillet.
- Bake for about 10 minutes or until the fish is tender.
Tips & Substitutions
For a lighter version, consider replacing butter with olive oil or using a non-dairy cream alternative. If orange roughy is unavailable, any mild white fish like tilapia or cod can work well. To enhance flavor, add a splash of white wine to the broth or experiment with herbs like dill or basil. Ensure the mushrooms are fresh and sliced evenly for even cooking.
Serving Suggestions
Serve the baked orange roughy with a side of steamed vegetables, such as asparagus or a fresh green salad for a light meal. It pairs nicely with rice or quinoa, which can soak up the delicious broth. For a comforting twist, consider serving it alongside a slice of Low-Fat And Low-Cholesterol Corn Bread Dressing to balance flavors.
Storage & Reheating
Store any leftover baked orange roughy in an airtight container in the refrigerator for up to two days. To reheat, preheat your oven to 350 degrees Fahrenheit and place the fish in a baking dish with a splash of chicken broth or cream to maintain moisture. Cover with foil to avoid drying out and heat for about 10 minutes.
Nutrition & Diet Analysis (per serving)
Each serving of Baked Orange Roughy For One contains roughly 2929 calories, with 75g protein, 359g carbohydrates, and 138g fat. It is an excellent source of iron (222% of the Daily Value), protein (149% of the Daily Value), and dietary fiber (148% of the Daily Value). Note that it is relatively high in sodium, at 2542mg per serving (111% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen orange roughy for this recipe?
Yes, you can use frozen orange roughy. Thaw it completely in the refrigerator before using it in this recipe. This ensures even cooking and helps maintain the texture of the fish. Just be sure to adjust the cooking time slightly if the fillet is still a bit icy.
What can I substitute for chicken broth?
If you prefer a different flavor, vegetable broth works as an excellent substitute for chicken broth. For a richer taste, you can also use a seafood broth or homemade fish stock if available. Just keep in mind that the flavor profile will change slightly, but it will still be delicious.
How do I know when the fish is done baking?
The fish is done when it flakes easily with a fork and appears opaque throughout. Typically, baking for about 10 minutes at 450 degrees Fahrenheit is sufficient for a standard fillet. If you have a thicker piece, you may need to bake it a couple of minutes longer. Always check for doneness to ensure the best texture.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).