Orange Roughy Filets
Delicate orange roughy fillets topped with a flavorful vegetable mixture, melted mozzarella, and a zesty lemon-mayo sauce, perfect for a light and satisfying meal.
Ingredients
- 4 (2 1/2 oz.) orange roughy fillets ⓘ
- Vegetable cooking spray ⓘ
- 1/2 cup onion, finely chopped ⓘ
- 1 clove garlic, minced
- 1/4 cup celery, finely chopped ⓘ
- 1/4 cup carrot, finely chopped
- 1/4 cup sweet green pepper, minced ⓘ
- 1/8 teaspoon ground thyme ⓘ
- 1 tablespoon parsley, chopped ⓘ
- 1 tablespoon grated mozzarella ⓘ
- 2 tablespoons low-fat mayonnaise ⓘ
- 1/2 teaspoon Dijon mustard ⓘ
- 1 tablespoon lemon juice ⓘ
Instructions
- Rinse the fillets thoroughly in cold water and pat dry with paper towels. Set aside.
- Coat a medium skillet with vegetable cooking spray and heat over medium until hot.
- Add chopped onion and minced garlic; sauté until tender.
- Add chopped celery, carrot, and green pepper; cover and cook over medium-low heat for 5 minutes or until vegetables are tender.
- Stir in ground thyme and cook over medium-high heat until all moisture has evaporated.
- Stir in chopped parsley.
- Spoon an equal amount of vegetable mixture onto each fillet in a shallow casserole dish coated with cooking spray.
- Combine low-fat mayonnaise and Dijon mustard; spread the mixture evenly over each fillet and sprinkle with lemon juice.
- Sprinkle grated mozzarella on top of the fillets.
- Bake at 400°F (200°C) for 20 minutes or until the fish is lightly browned and flakes easily with a fork.
- Serve hot with rice.
Tips & Substitutions
For added flavor, consider using fresh herbs like dill or basil instead of parsley. If you don't have orange roughy, any mild white fish such as tilapia or cod can work as a substitute. To enhance the dish, you can add a sprinkle of paprika or lemon zest before baking for extra brightness. Ensure your skillet is hot enough to sauté the vegetables properly without steaming them.
Serving Suggestions
This orange roughy dish pairs beautifully with a side of steamed vegetables or a fresh garden salad. For a heartier meal, serve it over a bed of rice or quinoa, which will soak up the delicious flavors. A chilled glass of white wine complements the dish nicely, making it perfect for a casual dinner or special occasion.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fillets in a preheated oven at 350°F (175°C) for about 10-15 minutes or until warmed through, ensuring they don’t dry out. Reheating in the microwave is also an option, but be cautious to avoid overcooking.
Nutrition & Diet Analysis (per serving)
Each serving of Orange Roughy Filets contains roughly 808 calories, with 4g protein, 17g carbohydrates, and 82g fat. It is an excellent source of iron (43% of the Daily Value) and vitamin A (30% of the Daily Value), and a good source of dietary fiber and vitamin C. It also contributes 4g of dietary fiber toward your daily target.
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 for this recipe?
Yes, you can use frozen orange roughy fillets. Just ensure to thaw them completely before rinsing and patting dry. This helps maintain the texture during cooking. You may need to adjust the baking time slightly if they are still partially frozen.
What can I substitute for low-fat mayonnaise?
If you're looking for a healthier option, Greek yogurt can be used instead of low-fat mayonnaise. It adds creaminess and a tangy flavor. Alternatively, for a dairy-free option, try using avocado puree which will also enhance the dish's richness.
Is this dish suitable for meal prep?
Yes, this orange roughy dish is great for meal prep! Prepare the fillets and vegetable mixture ahead of time, then assemble and bake when ready to eat. It reheats well, making it a convenient option for weekday lunches or dinners.
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).