Oven Fry Orange Roughy
Oven Fry Orange Roughy is a delightful dish featuring tender fish coated in a crispy, golden crust. The combination of toasted bread crumbs and a light flour coating brings out the natural flavors of the orange roughy, making it a perfect choice for a healthy weeknight dinner or a special occasion.
Ingredients
Instructions
- Put bread crumbs in a pan and toast at 375° for 8 minutes, stirring occasionally.
- Put flour on a piece of wax paper and mix it with salt and pepper.
- Beat the egg whites and place them in a shallow bowl.
- Pat dry the orange roughy and coat it with flour, then dip it in the egg whites, and finally coat it with the toasted bread crumbs.
- Place the fish on a baking pan lined with foil and coat it with some vegetable oil.
- Bake at 375° for 8 minutes, then turn over and bake for another 6 minutes.
Tips & Substitutions
For extra flavor, consider adding herbs like parsley or dill to the bread crumbs. If you're out of orange roughy, any mild white fish can work as a substitute. Make sure to pat the fish dry thoroughly before coating to ensure a crispy finish. If you prefer a spicier version, adding a dash of cayenne pepper to the flour can add a nice kick.
Serving Suggestions
Serve the oven-fried orange roughy with a side of roasted vegetables or a fresh salad for a light meal. It pairs beautifully with California Potato Casserole for a heartier option. A squeeze of lemon over the top just before serving can enhance the flavors beautifully.
Storage & Reheating
Leftover oven-fried orange roughy can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish on a baking sheet and warm it in a preheated oven at 350°F for about 10 minutes or until heated through, helping to retain its crispy texture.
Nutrition & Diet Analysis (per serving)
Each serving of Oven Fry Orange Roughy contains roughly 812 calories, with 57g protein, 130g carbohydrates, and 4g fat. It is an excellent source of protein (114% of the Daily Value), iron (48% of the Daily Value), and dietary fiber (20% of the Daily Value), and a good source of potassium and calcium. Note that it is relatively high in sodium, at 1763mg per serving (77% 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 other types of fish for this recipe?
Yes, you can substitute orange roughy with other mild white fish such as tilapia or cod. Just ensure that the cooking time remains similar, adjusting as necessary based on the thickness of the fish fillets.
How can I make this dish gluten-free?
To make this recipe gluten-free, substitute regular flour with a gluten-free all-purpose flour and use gluten-free bread crumbs. Many stores offer gluten-free options that work well for breading fish without compromising on texture.
What dipping sauces go well with oven-fried orange roughy?
This dish pairs nicely with a variety of dipping sauces. Consider serving it with a zesty tartar sauce, a garlic aioli, or even a light lemon butter sauce for added flavor. A simple homemade remoulade can also elevate the dish beautifully.
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).