Orange Roughy With Red Peppers
A flavorful seafood dish featuring tender orange roughy topped with sautéed red peppers and onions, seasoned with thyme—perfect for a quick, healthy dinner option.
Ingredients
Instructions
- Heat oil in a 10-inch skillet.
- Layer onion and bell peppers in the skillet; sprinkle with half of the thyme and half of the pepper.
- Place fish fillets over the bell peppers and sprinkle with remaining thyme and pepper.
- Cover and cook over low heat for 15 minutes.
- Uncover and cook until the fish flakes easily with a fork, about 10 to 15 minutes longer.
Tips & Substitutions
For a flavorful twist, consider adding cherry tomatoes to the skillet along with the onion and bell peppers. If you don't have orange roughy, any firm white fish like tilapia or cod can work as a substitute. Fresh herbs are preferred, but dried thyme is a great alternative if fresh is unavailable. Ensure the fish is cooked to an internal temperature of 145°F for safety.
Serving Suggestions
Serve the orange roughy atop a bed of cooked quinoa or alongside tabouli (parsley and cracked wheat salad) for a refreshing side. A light drizzle of caper-saffron mayonnaise can elevate the dish. This recipe pairs beautifully with herb tomatoes for a vibrant and delicious meal.
Storage & Reheating
Store any leftover fish in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a skillet over low heat until warmed through, or in the microwave for about 30 seconds. Avoid overheating, as this can dry out the fish.
Nutrition & Diet Analysis (per serving)
Each serving of Orange Roughy With Red Peppers contains roughly 306 calories, with 21g protein, 32g carbohydrates, and 10g fat. It is an excellent source of protein (42% of the Daily Value), and a good source of iron and calcium. At about 306 calories per serving, it is a lighter, protein-rich choice.
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 fish fillets for this recipe?
Yes, you can use frozen fish fillets. Just be sure to thaw them completely in the refrigerator before cooking to ensure even cooking. Adjust cooking time slightly as needed, ensuring the fish is fully cooked through.
What can I serve with orange roughy?
Orange roughy pairs well with a variety of sides. Consider serving it with steamed vegetables, rice pilaf, or a fresh salad. For a Mediterranean twist, serve alongside tabouli for a delightful flavor contrast.
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. A food thermometer can help; the internal temperature should reach 145°F. Keep an eye on it during the last few minutes of cooking to prevent overcooking.
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).