Neptune'S Favorite
A flavorful baked fish dish featuring orange roughy topped with cheese and breadcrumbs, complemented by green peppers and onions, perfect for a quick and elegant dinner.
Ingredients
Instructions
- Place fillets in a 9-inch buttered baking pan.
- Sprinkle with salt.
- Top fillets with chopped green pepper and chopped onion.
- Pour white wine into the baking pan.
- Bake at 375°F (190°C) for 18 minutes or until fish flakes easily with a fork.
- Pour off the cooking liquid.
- Sprinkle with shredded Cheddar cheese and bread crumbs.
- Broil 3 inches from heat until cheese melts and bread crumbs are lightly browned, about 2 minutes.
Tips & Substitutions
For a twist, substitute orange roughy with tilapia or cod, which also flake nicely when cooked. To enhance flavor, consider adding a splash of lemon juice over the fillets before baking. If you're looking for a lighter option, you can use low-fat cheese. Make sure to keep an eye on the broiling stage to prevent burning the breadcrumbs.
Serving Suggestions
Serve Neptune's Favorite with a side of steamed vegetables or a fresh green salad for a balanced meal. It pairs beautifully with Potato Puff (Make Ahead) for a comforting touch. For a complete dinner, consider offering a light dessert, like Fast Fruit Cobbler, to finish off the meal on a sweet note.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. When reheating, place the fish in a baking dish and cover with foil to retain moisture, warming it in the oven at 350°F until heated through, about 10-15 minutes. Avoid reheating in the microwave to prevent the fish from becoming tough.
Nutrition & Diet Analysis (per serving)
Each serving of Neptune'S Favorite contains roughly 792 calories, with 41g protein, 20g carbohydrates, and 58g fat. It is an excellent source of calcium (96% of the Daily Value), protein (83% of the Daily Value), and vitamin A (65% of the Daily Value). Note that it is relatively high in sodium, at 2969mg per serving (129% 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 fillets?
Yes, you can use frozen orange roughy fillets. Just make sure to thaw them completely before cooking. This will help them cook evenly and ensure they flake nicely. Thaw in the refrigerator overnight or place them in a sealed bag under cold running water for a quicker method.
What can I substitute for white wine in this recipe?
If you prefer not to use white wine, you can substitute it with chicken or vegetable broth for a non-alcoholic option. Alternatively, a mixture of water and a splash of vinegar can mimic the acidity of wine. Just adjust the salt accordingly, as broth can be salty.
How do I know when the fish is done cooking?
The fish is done when it flakes easily with a fork and is opaque throughout. Cooking time may vary slightly depending on the thickness of the fillets. Always use a food thermometer; the internal temperature should reach 145°F for safe consumption.
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).