Broiled Orange Roughy
A quick broiled orange roughy dish featuring lemon, Worcestershire, and parsley, perfect for a light, flavorful seafood meal suitable for weeknights or special occasions.
Ingredients
Instructions
- Rinse fish and pat dry with paper towels.
- Lay fillets on a broiler pan coated with nonstick cooking spray.
- Sprinkle with lemon juice, Worcestershire sauce, onion flakes, vegetable seasoning, and paprika.
- Marinate at room temperature for 15 minutes.
- Place the fillets in a preheated broiler and broil for 8 to 10 minutes or until fish flakes with a fork.
- Garnish with chopped parsley and lemon wedges.
Tips & Substitutions
For an extra layer of flavor, consider marinating the fish for up to 30 minutes instead of just 15. If you don't have Worcestershire sauce, soy sauce or a splash of balsamic vinegar can work as a substitute. Use fresh onion instead of dehydrated flakes for a more vibrant flavor, or try garlic powder for a twist. If you prefer a spicier kick, add a dash of cayenne pepper.
Serving Suggestions
Broiled orange roughy pairs beautifully with a fresh green salad drizzled with Diabetic French Dressing for a light meal. Serve alongside steamed asparagus or roasted vegetables for a complete dinner. For a heartier option, consider a side of quinoa or brown rice. A crisp white wine, like Sauvignon Blanc, complements the dish well.
Storage & Reheating
Store any leftover broiled orange roughy in an airtight container in the refrigerator for up to 2 days. When reheating, place the fish in a preheated oven at 350°F for about 10 minutes or until heated through. Avoid microwaving as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Broiled Orange Roughy contains roughly 405 calories, with 7g protein, 50g carbohydrates, and 20g fat. It is an excellent source of iron (22% of the Daily Value), and a good source of dietary fiber and protein. Note that it is relatively high in sodium, at 1041mg per serving (45% of the Daily Value).
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of fish?
Yes, you can substitute orange roughy with other mild white fish like tilapia or cod. Just adjust the cooking time based on the thickness of the fillets.
Is it necessary to marinate the fish?
While marinating enhances the flavor, it is not strictly necessary. If you're short on time, you can skip this step and still achieve a delicious result.
What should I do if I don't have a broiler?
If you don't have a broiler, you can bake the fish in the oven at 400°F for about 15-20 minutes, or until it flakes easily with a fork. Just keep an eye on it to prevent overcooking.
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).