Foiled Orange Roughy
A simple, nutritious fish dish featuring tender orange roughy baked with potatoes, carrots, green beans, and onions, perfect for a wholesome weeknight dinner.
Ingredients
Instructions
- Place each orange roughy fillet on a piece of aluminum foil.
- Cook the sliced potato in a microwave-safe dish, covered, on High for 3 to 5 minutes.
- Top each fillet with half of the cooked potatoes, sliced carrots, green beans, sliced onions, and a small amount of margarine.
- Add salt and pepper to taste.
- Fold the foil into a packet, covering all ingredients.
- Bake the foil packets at 400°F for 20 to 25 minutes.
- Test the fish with a fork to ensure it is cooked thoroughly.
Tips & Substitutions
For added flavor, consider marinating the orange roughy fillets in lemon juice and herbs for 30 minutes before cooking. If you don't have green beans, snap peas or broccoli can be good substitutes. You can also use butter instead of margarine for a richer taste. Make sure the foil packets are sealed tightly to keep the steam in for optimal cooking.
Serving Suggestions
Serve the orange roughy with a side of rice or quinoa to soak up the flavorful juices. A fresh green salad or steamed vegetables make for a light and healthy accompaniment. This dish pairs beautifully with Spicy Chunk Pickles for a zesty contrast. For a more filling meal, consider serving with crusty bread to mop up the juices.
Storage & Reheating
Leftover foil packets can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, place the foil packet in a preheated oven at 350°F for about 10-15 minutes, or until heated through. You can also microwave the contents in a microwave-safe dish, but the texture of the fish may change.
Nutrition & Diet Analysis (per serving)
Each serving of Foiled Orange Roughy contains roughly 1357 calories, with 13g protein, 116g carbohydrates, and 95g fat. It is an excellent source of vitamin A (67% of the Daily Value), potassium (56% of the Daily Value), and dietary fiber (45% of the Daily Value), and a good source of iron. Note that it is relatively high in sodium, at 1691mg per serving (74% 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 fillets. Just ensure they are fully thawed before cooking to ensure even cooking. If they are still slightly frozen, you may need to increase the cooking time by a few minutes.
What can I substitute for the vegetables?
You can easily swap the vegetables for whatever you have on hand. Bell peppers, zucchini, or asparagus work well in foil packets and will provide a different flavor profile while still complementing the fish.
Is it possible to cook this dish on a grill?
Absolutely! You can grill the foil packets over medium heat for about 15-20 minutes. Just make sure to check the fish for doneness, as grilling times may vary based on the heat of your grill.
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).