Orange Roughy With Veggies
A flavorful and healthy seafood dish featuring tender orange roughy fillets baked with fresh vegetables, herbs, and melted Parmesan cheese, perfect for a wholesome dinner.
Ingredients
Instructions
- Heat olive oil in a skillet; add onion, zucchini, mushrooms, and basil. Sauté for 4 minutes.
- Sprinkle fish fillets with salt and pepper, then place them over the sautéed vegetables in the skillet.
- Arrange tomato slices over the fish.
- Cover the skillet and simmer for 8 or 9 minutes or until the fish flakes with a fork.
- Uncover the skillet and sprinkle grated Parmesan cheese over the top.
- Cover again and cook until the cheese melts.
- Serve immediately.
Tips & Substitutions
For a flavor boost, consider marinating the orange roughy in lemon juice and garlic before cooking. If you don't have stewed tomatoes, diced tomatoes work in a pinch. Feel free to substitute the zucchini with bell peppers or asparagus, or add some capers for extra zest. For a twist, try adding spices like paprika or a dash of cayenne to enhance the dish, similar to flavors found in Mediterranean recipes.
Serving Suggestions
This dish pairs beautifully with a light salad or steamed rice for a complete meal. Consider serving it alongside crusty bread to soak up the delicious juices. For a heartier option, serve with pasta, like the Pasta With Bread Crumbs, Garlic, Anchovies And Artichokes. A chilled white wine, such as Sauvignon Blanc, complements the flavors well.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish and vegetables in a skillet over low heat, adding a splash of water or broth to keep it moist. Cover and heat until warmed through, being careful not to overcook the fish, which can cause it to become dry.
Nutrition & Diet Analysis (per serving)
Each serving of Orange Roughy With Veggies contains roughly 1150 calories, with 20g protein, 29g carbohydrates, and 108g fat. It is an excellent source of vitamin C (47% of the Daily Value), protein (41% of the Daily Value), and vitamin D (33% of the Daily Value), and a good source of calcium and potassium. Note that it is relatively high in sodium, at 913mg per serving (40% 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 for this recipe?
Yes, you can use frozen orange roughy fillets. Just ensure they are fully thawed before cooking to achieve even cooking. Pat them dry with paper towels to help them sear nicely in the skillet.
What can I substitute for olive oil?
If you're out of olive oil, you can use avocado oil or melted butter as alternatives. Both will offer a different but pleasant flavor, enhancing the sautéed vegetables and fish.
How can I tell when the fish is cooked properly?
The fish is done when it flakes easily with a fork and is opaque throughout. Use a fork to check for flakiness; if it falls apart easily, it’s ready. Avoid overcooking, as this can lead to a dry texture.
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).