Oven Fried Orange Roughy(Makes 4 Servings)
Oven-fried orange roughy offers a light, crispy coating with a hint of Parmesan and thyme, perfect for a quick, flavorful seafood dinner suitable for any occasion.
Ingredients
Instructions
- Preheat oven to 450°F.
- Spray a baking dish with vegetable oil spray.
- In a shallow bowl or pie plate, combine the milk and salt. Add the fillets and coat them well.
- In a second shallow bowl or pie plate, combine the bread crumbs, Parmesan cheese, and thyme.
- Remove fillets one at a time from the milk mixture and dip them into the crumb mixture, coating thoroughly.
- Place the breaded fillets in the prepared baking dish.
- Bake the fillets in the middle of the oven for 12 minutes or until just baked through.
- Remove from oven and serve.
Tips & Substitutions
For extra flavor, consider marinating the orange roughy fillets in the milk and salt mixture for 30 minutes before breading. If you don’t have dried bread crumbs, crushed crackers or panko work well as substitutes. You can also use different cheeses, like cheddar or feta, to vary the taste. Adding a squeeze of lemon juice before serving brightens the dish.
Serving Suggestions
This dish pairs beautifully with steamed vegetables or a light salad for a refreshing meal. Consider serving it alongside a side of rice or quinoa for added texture. A glass of white wine, like Sauvignon Blanc, complements the flavors well. For a complete dinner, finish with a slice of Aunt Zee'S Pie for dessert.
Storage & Reheating
Leftover baked orange roughy can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven at 350°F for about 10 minutes to maintain its texture. Avoid the microwave if possible, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Oven Fried Orange Roughy(Makes 4 Servings) contains roughly 792 calories, with 21g protein, 138g carbohydrates, and 18g fat. It is an excellent source of iron (161% of the Daily Value), calcium (78% of the Daily Value), and protein (42% of the Daily Value), and a good source of potassium and vitamin D. Note that it is relatively high in sodium, at 1009mg per serving (44% 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, flaky fish such as tilapia or cod. Just adjust the cooking time as needed, since thicker fillets may require a slightly longer baking time.
Is there a gluten-free option for the bread crumbs?
Absolutely! You can use gluten-free bread crumbs or ground almonds as a substitute. Just make sure to check that the other ingredients, like Parmesan cheese, are also gluten-free.
Can I prepare this dish in advance?
Yes, you can bread the fish fillets ahead of time and refrigerate them until you're ready to bake. Just make sure to bake them within a day for the best texture and flavor.
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).