Peanut Coated Orange Roughy
Crispy peanut-coated orange roughy offers a delightful crunch with a savory, nutty flavor, perfect for seafood lovers seeking a quick, flavorful meal that pairs well with salads or vegetables.
Ingredients
Instructions
- Cut the orange roughy fillets into serving size pieces.
- Combine the finely chopped salted peanuts and flour in a shallow dish.
- Pour milk into a separate shallow dish.
- Dip each fish piece into the milk, then into the peanut-flour mixture, coating well.
- Heat butter in a skillet over medium heat.
- Place the coated fish in the skillet and cook for 6 to 8 minutes, turning once. If using frozen fillets, add an extra 3 minutes of cooking time.
- Drain any excess oil and serve immediately with salad or vegetables.
Tips & Substitutions
For a crunchier texture, consider roasting the peanuts before chopping them. You can substitute almond flour for a gluten-free option or use panko breadcrumbs for added crunch. If you want to enhance the flavor, add some garlic powder or paprika to the peanut-flour mixture. Make sure the skillet is hot enough before adding the fish to ensure a good sear.
Serving Suggestions
This dish pairs beautifully with Sweet Basil Carrots for a colorful plate. Serve alongside a fresh green salad or steamed vegetables to balance the richness of the peanuts. For a complete meal, consider a side of quinoa or rice, which can absorb the flavors from the fish.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a skillet over medium heat for about 3-4 minutes on each side, or until heated through. Avoid microwaving, as it can make the coating soggy.
Nutrition & Diet Analysis (per serving)
Each serving of Peanut Coated Orange Roughy contains roughly 385 calories, with 6g protein, 45g carbohydrates, and 20g fat. It is a good source of iron (18% of the Daily Value), protein (12% of the Daily Value), and calcium (10% 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 ensure that the cooking time is adjusted according to the thickness of the fillets, as different fish may vary in cooking times.
How can I make this dish spicier?
To add some heat, incorporate cayenne pepper or chili powder into the peanut-flour mixture. You could also serve the fish with a spicy dipping sauce, such as sriracha mixed with mayonnaise, for an extra kick.
Can I prepare this dish in advance?
While it's best to coat and cook the fish just before serving for optimal crispiness, you can prepare the peanut-flour mixture ahead of time. Store it in an airtight container until you're ready to coat the fish.
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).