Orange Roughy(Or Lemon Sole)
Orange Roughy, also known as Lemon Sole, offers delicate, flaky white fish with a crispy breaded crust infused with Parmesan and thyme. Perfect for a quick, elegant dinner, it pairs well with fresh vegetables or rice, appealing to seafood lovers and those seeking a light yet flavorful meal.
Ingredients
Instructions
- Rinse the fish with cold water and pat dry.
- Mix bread crumbs, Parmesan cheese, and thyme (if using) in a bowl.
- Spray a baking pan with non-stick spray or lightly grease it.
- Soak the fish in milk for 15 to 30 minutes.
- Dip the soaked fish into the crumb mixture, coating evenly.
- Place the coated fish on the prepared baking sheet.
- Drizzle melted butter or margarine over the fish.
- Bake at 450°F (232°C) for 15 minutes, until golden and cooked through.
Tips & Substitutions
For a lighter dish, you can use whole wheat bread crumbs or substitute the Parmesan with nutritional yeast for a dairy-free option. If you want extra flavor, consider adding garlic powder or lemon zest to the crumb mixture. Make sure the fish is fully coated to achieve a crispy texture while baking. If you're unsure about cooking time, use a digital thermometer; fish should reach 145°F (63°C).
Serving Suggestions
Serve the baked fish alongside a fresh green salad or roasted vegetables for a balanced meal. It also pairs beautifully with a side of rice or quinoa, which can soak up any leftover juices. For a complete seafood experience, consider serving it with lemon wedges and a light tartar sauce. This dish is a great addition to a seafood recipes collection.
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 preheated oven at 350°F (175°C) for about 10 minutes, or until warmed through. Avoid microwaving, as this can make the fish rubbery. For best results, reheat gently to preserve texture.
Nutrition & Diet Analysis (per serving)
Each serving of Orange Roughy(Or Lemon Sole) contains roughly 192 calories, with 16g protein, 18g carbohydrates, and 6g fat. It is an excellent source of protein (32% of the Daily Value) and calcium (20% of the Daily Value), and a good source of iron. Note that it is relatively high in sodium, at 1330mg 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 fish for this recipe?
Yes, you can use frozen Orange Roughy or Lemon Sole. Just make sure to thaw it completely in the refrigerator before rinsing and preparing. This will ensure even cooking and better texture. If you're short on time, you can also thaw it quickly in cold water, changing the water every 30 minutes until fully thawed.
What can I do if I don't have bread crumbs?
If you don't have bread crumbs, you can easily make your own by blending stale bread in a food processor or using crushed crackers or cornflakes as a substitute. Both options will give you a nice crunch. Alternatively, you could use panko for a lighter, airier coating that crisps up beautifully.
Is this recipe suitable for a dinner party?
Absolutely! This baked fish dish is elegant yet simple, making it perfect for a dinner party. Serve it on a nice platter with lemon wedges and fresh herbs for a beautiful presentation. Pair it with a crisp white wine and a seasonal salad for a refined dining experience that will impress your guests.
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).