Baked Orange Roughy
Baked Orange Roughy offers tender, flaky fish infused with lemon and parsley, making it a light, flavorful main perfect for a quick, health-conscious meal.
Ingredients
Instructions
- Arrange fish in a shallow baking dish; sprinkle with chopped parsley.
- Combine melted butter and lemon juice; pour over the fish.
- Cover and bake for 10 minutes.
- Uncover and bake until fish flakes, about 8 to 10 minutes longer.
Tips & Substitutions
For a richer flavor, consider adding minced garlic or a sprinkle of paprika to the butter mixture. If orange roughy is unavailable, other mild white fish like cod or tilapia can be used as substitutes. Ensure the fish is fresh for the best results; thaw frozen fish in the refrigerator overnight for even cooking. This recipe is also a great base for variations found in American recipes.
Serving Suggestions
Serve the baked orange roughy alongside steamed vegetables or a light salad for a healthy meal. It pairs beautifully with rice or quinoa to soak up the buttery sauce. For a complete feast, consider serving it with a side of Hot Seafood Casserole for a delightful seafood spread.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a baking dish, cover with foil, and warm in a 350°F oven for about 10-15 minutes until heated through. Avoid microwaving to maintain the fish's texture.
Nutrition & Diet Analysis (per serving)
Each serving of Baked Orange Roughy contains roughly 48 calories, with 5g protein, 4g carbohydrates, and 2g fat. It is an excellent source of vitamin C (39% of the Daily Value), and a good source of protein.
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. Just make sure to thaw it completely in the refrigerator before baking. This ensures even cooking and helps the fish to maintain its texture and moisture.
What should I do if my fish doesn't flake easily?
If your fish doesn't flake easily, it may need more cooking time. Check for doneness by gently pressing the fish with a fork; it should easily separate into flakes when fully cooked. Continue baking in 2-minute increments until done.
Can I add other seasonings to the fish?
Absolutely! Feel free to customize the flavor by adding herbs like dill or thyme, or spices like cayenne pepper for a kick. Experimenting with seasonings can elevate the dish and make it your own.
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).