Orange Roughy Parmesan(Microwave)
A quick and flavorful microwave orange roughy dish coated with Parmesan, bread crumbs, and paprika, topped with parsley—perfect for a light, cheesy seafood meal in minutes.
Ingredients
Instructions
- Mix bread crumbs, Parmesan cheese, paprika, and salt on wax paper.
- Coat the fillets with the mixture.
- Arrange the fillets on a microwavable dish and cover with a paper towel.
- Microwave for 4 1/2 minutes, rotating once if necessary.
- Sprinkle with parsley before serving.
Tips & Substitutions
For a lighter option, consider using a mixture of whole wheat bread crumbs and nutritional yeast instead of Parmesan. If you don't have orange roughy, any mild white fish will work well. Feel free to add minced garlic or lemon zest to the breadcrumb mixture for added flavor. Ensure the fillets are evenly coated for consistent cooking and flavor.
Serving Suggestions
Serve this dish with a side of steamed vegetables or a fresh salad for a balanced meal. It pairs beautifully with a light white wine or a refreshing iced tea. For a complete dinner, consider rounding out the meal with a hearty grain like quinoa or brown rice. You could also serve it alongside Vegetable Crescent Snacks for a delightful contrast.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the microwave covered with a damp paper towel to maintain moisture. If the fish appears dry, consider adding a touch of olive oil or a squeeze of lemon juice before reheating to enhance the flavor.
Nutrition & Diet Analysis (per serving)
Each serving of Orange Roughy Parmesan(Microwave) contains roughly 163 calories, with 15g protein, 22g carbohydrates, and 4g fat. It is an excellent source of vitamin A (42% of the Daily Value), iron (34% of the Daily Value), and protein (30% of the Daily Value), and a good source of potassium. Note that it is relatively high in sodium, at 1339mg per serving (58% 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, frozen orange roughy fillets can be used. Just make sure to thaw them completely in the refrigerator before cooking. This ensures even cooking and prevents excess moisture, which can affect the texture of the fish.
What can I substitute for Parmesan cheese?
If you're looking for a substitute for Parmesan cheese, consider using Pecorino Romano for a similar flavor. Nutritional yeast is a great dairy-free alternative that adds a cheesy flavor without the calories. You can also try finely grated hard cheeses like Grana Padano.
How can I tell when the fish is cooked?
The fish is done when it flakes easily with a fork and is opaque throughout. Cooking times may vary based on the thickness of the fillets, so it's important to monitor them closely. If you have 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).