Orange Roughy With Tomatoes
Orange roughy cooked in a flavorful tomato and herb sauce, complemented by white wine and onion, making a delicate, savory dish perfect for seafood lovers and special occasions.
Ingredients
Instructions
- Preheat oven to 350°F.
- Chop and seed the tomato.
- In an ovenproof skillet, over medium heat, sauté onion and garlic in margarine until soft, about 5 minutes.
- Stir in the chopped tomato and seasonings.
- Cover and simmer for 5 minutes.
- Place the fish in the skillet; cover with sauce and pour wine over the fish.
- Cover and bake for 15 to 20 minutes or until the fish flakes with a fork.
- Remove the fish to a heated platter.
- Reduce the sauce on top of the range to 1/3 cup.
- Stir in the tomato paste and pour the sauce over the fish.
- Serve with lemon wedges.
Tips & Substitutions
For enhanced flavor, consider using fresh herbs instead of dried, such as fresh thyme and oregano. If you want to lighten the dish, substitute the white wine with vegetable broth. Ensure the orange roughy is fresh or properly thawed for best results. For added richness, a sprinkle of lemon zest can elevate the dish further.
Serving Suggestions
Serve the orange roughy over a bed of fluffy rice or alongside roasted sweet potatoes for a complete meal. A fresh green salad or steamed vegetables pair nicely to balance the flavors. For a refreshing touch, serve with lemon wedges to squeeze over the fish just before eating.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a preheated oven at 350°F 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 Orange Roughy With Tomatoes contains roughly 157 calories, with 6g protein, 26g carbohydrates, and 4g fat. It is an excellent source of vitamin C (112% of the Daily Value), iron (63% of the Daily Value), and dietary fiber (34% of the Daily Value), and a good source of calcium and vitamin A. Note that it is relatively high in sodium, at 840mg per serving (37% 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 a different type of fish for this recipe?
Yes, you can substitute orange roughy with other mild white fish like tilapia or cod. Just adjust the cooking time depending on the thickness of the fillets.
What can I serve with orange roughy?
This dish pairs beautifully with sides like roasted vegetables or creamy mashed potatoes. For a lighter option, consider steamed asparagus or a simple green salad.
How do I know when the fish is cooked?
The fish is cooked when it flakes easily with a fork and is opaque in the center. Cooking times may vary based on the thickness of the fillets, so keep an eye on it towards the end.
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).