Lemon-Garlic Orange Roughy
Lemon-Garlic Orange Roughy features tender fish coated with zesty lemon, fragrant herbs, and garlic, broiled to flaky perfection—an elegant, flavorful dish ideal for seafood lovers.
Ingredients
Instructions
- Finely chop the garlic.
- Mix garlic with basil, rosemary, and salt using the rounded side of a spoon.
- Add lemon juice and olive oil to the spice mixture.
- Place a couple of tablespoons of the mixture in the bottom of a glass baking dish to coat it.
- Add the fish to the dish and rub the remaining mixture into the fish.
- Broil until the fish is flaky and cooked through.
Tips & Substitutions
For a more robust flavor, consider adding some paprika or chili flakes to the spice mixture. If you don't have orange roughy, any mild white fish like tilapia or cod can work as a substitute. Make sure to adjust cooking times based on the thickness of the fish fillets. Fresh herbs can be used instead of dried for an even fresher taste.
Serving Suggestions
Serve the lemon-garlic orange roughy with a side of steamed vegetables or a fresh salad. It pairs beautifully with Cauliflower-Olive Salad for a refreshing contrast. A light white wine, such as Sauvignon Blanc, complements the flavors well. For a complete meal, consider serving it alongside Low-Fat Summer Pasta Salad.
Storage & Reheating
Store any leftover cooked fish in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a preheated oven at 350°F (175°C) for about 10 minutes, or until warmed through. Avoid microwaving, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Lemon-Garlic Orange Roughy contains roughly 220 calories, with 39g protein, 1g carbohydrates, and 6g fat. It is an excellent source of protein (78% of the Daily Value), and a good source of iron. Note that it is relatively high in sodium, at 612mg per serving (27% 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. Just ensure it is fully thawed before cooking. This will help the spices adhere better and ensure even cooking. Pat the fish dry with paper towels after thawing to remove excess moisture for optimal results.
How can I tell when the fish is done cooking?
The fish is done when it is opaque and flakes easily with a fork. Typically, broiling takes about 6-10 minutes, depending on the thickness of the fillets. If you have a food thermometer, the internal temperature should reach 145°F (63°C) for safe consumption.
What should I do if I don't have fresh lemon?
If fresh lemon juice isn't available, you can use bottled lemon juice as a substitute. However, fresh lemon provides a brighter flavor. Alternatively, lime juice can be used for a different but equally delicious citrus twist. Just adjust the quantity to taste.
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).