BAKED MEDITERRANEAN ORANGE ROUGHY
The accompaniments to the to fish were derived from a delicious pasta dish I'd eaten. I figured it would also go well with a flaky white fish. You can substitute tilapia for the orange roughy as well. Super easy to make, always a winner.
Provided by empress
Categories Very Low Carbs
Time 25m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Preheat your oven to 400 degrees F.
- Heat the EVOO in a nonstick skillet and sautee the garlic for a min or so.
- Add the onions, cook about halfway to done. Turn off the stove.
- Add the roasted red peppers last, they're already cooked so only need to be heated through for a min or so.
- Place each raw fillet in their own aluminum foil pack or 2 fillets per 1 pack if you want to save foil (i find 4 in one pack is too difficult to work with).
- Spoon the onion/pepper/garlic mixture made above over the fillets and then the olives too.
- Close the foil around the fish, leaving a teeny hole for steam escape.
- Bake for about 15-20 minutes, fish should flake easily w/ a fork.
Nutrition Facts : Calories 187.4, Fat 6.4, SaturatedFat 0.9, Cholesterol 62.3, Sodium 1209.7, Carbohydrate 5.3, Fiber 1.6, Sugar 0.6, Protein 26.8
MEDITERRANEAN STYLE ORANGE ROUGHY
This is my absolute favorite fish recipe for its wonderful flavor and ease of preparation. I love Mediterranean food and the mild, tender Roughy is a fantastic compliment to the fresh and vibrant feta, caper and tomato topping. This is a great, healthy recipe that will have you feeling like you just ate in a fancy restaurant. I adapted this recipe from a recipe found at epicurious.com. As usual, substituting or eliminating any ingredients will greatly change the flavor as each ingredient compliments the other.
Provided by shimmerchk
Categories Orange Roughy
Time 15m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Preheat oven to 400°F.
- Line baking sheet with foil.
- Lightly spray foil with non-stick spray.
- Season fish on both sides with kosher salt and fresh ground pepper.
- In a medium bowl combine feta, sour cream, red onion, garlic, capers, tomatoes, lemon peel and oregano and stir until thoroughly combined.
- Add wine to feta cheese mixture if desired.
- Arrange fish on prepared baking sheet.
- Spread cheese topping over fish.
- Bake until fish is just cooked through, approximately 10-12 minutes.
BAKED ORANGE ROUGHY WITH VEGGIES
You'll reel in compliments with this easy baked fish dish, promises Shannon Messmer of Oklahoma City, Oklahoma. "It's so light and tasty, everyone loves it," she says.
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 2 servings.
Number Of Ingredients 11
Steps:
- Combine lemon-pepper and salt; sprinkle over both sides of fillets. Place in a greased 11x7-in. baking dish. Combine the mushrooms, onions, tomato and green pepper; spoon over fillets. Combine butter and orange juice; pour over fish and vegetables., Cover and bake at 350° for 20-25 minutes or until fish flakes easily with a fork. Serve with rice. Sprinkle with cheese if desired.
Nutrition Facts : Calories 490 calories, Fat 14g fat (7g saturated fat), Cholesterol 163mg cholesterol, Sodium 665mg sodium, Carbohydrate 27g carbohydrate (2g sugars, Fiber 1g fiber), Protein 61g protein.
HERBED ORANGE ROUGHY
The simple seasonings in this recipe enhance the pleasant, mild flavor of orange roughy. It's a quick and easy way to prepare fish.-Sue Kroening, Mattoon, Illinois
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- In a small shallow bowl, combine the first seven ingredients; dip fillets on both sides in lemon mixture. , Lightly oil the grill rack. Grill, covered, over medium-hot heat or broil 4 in,. from the heat for 5-10 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 87 calories, Fat 5g fat (2g saturated fat), Cholesterol 33mg cholesterol, Sodium 192mg sodium, Carbohydrate 1g carbohydrate (0 sugars, Fiber 0 fiber), Protein 9g protein.
BAKED ORANGE ROUGHY
I did some experimenting to come up with this recipe. It's quick and easy enough to prepare for the family after coming home from work, and tasty enough for company.
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 6 servings.
Number Of Ingredients 13
Steps:
- For tartar sauce, in a small bowl, combine the mayonnaise, sour cream, pickle relish and mustard in a small bowl. Cover and refrigerate., In a large resealable plastic bag, combine the cornflake crumbs, Parmesan cheese and seasonings. Place the milk in a shallow bowl. Dip fillets in milk, then place in bag and shake to coat. , Arrange in a greased 15x10x1-in. baking pan. Bake at 450° for 10-15 minutes or until fish flakes easily with a fork. Serve with tartar sauce and lemon.
Nutrition Facts : Calories 331 calories, Fat 19g fat (4g saturated fat), Cholesterol 41mg cholesterol, Sodium 502mg sodium, Carbohydrate 18g carbohydrate (6g sugars, Fiber 0 fiber), Protein 21g protein.
EASY BAKED ORANGE ROUGHY
This is the first thing my husband cooked for me back when we were dating. Very simple but really delicious. I was hooked.
Provided by ratherbeswimmin
Categories Orange Roughy
Time 30m
Yield 4 serving(s)
Number Of Ingredients 5
Steps:
- Put fish fillets in a greased 11x7 inch baking dish.
- Sprinkle with seasoned salt, pepper, and paprika.
- Drizzle with melted butter.
- Cover and bake at 400 degrees for 15 to 20 minutes or until fish flakes easily.
BAKED ORANGE ROUGHY ITALIAN-STYLE
The flavor of this delicate fish is enhanced with Italian-style seasonings that are sure to please even the pickiest eater. Quick, easy, and simply delicious.
Provided by TKFraz
Categories World Cuisine Recipes European Italian
Time 30m
Yield 4
Number Of Ingredients 8
Steps:
- Preheat oven to 400 degrees F (200 degrees C). Coat a medium baking dish with non-stick cooking spray.
- In a shallow bowl, mix bread crumbs, Parmesan cheese, Romano cheese, garlic powder, and salt.
- Brush both sides of orange roughy fillets with butter, and dredge in the bread crumb mixture. Arrange fillets in a single layer in the prepared baking dish, and sprinkle with parsley.
- Bake in preheated oven 10 to 15 minutes, or until the fish flakes easily with a fork.
Nutrition Facts : Calories 241.6 calories, Carbohydrate 5.4 g, Cholesterol 104.7 mg, Fat 14.4 g, Fiber 0.3 g, Protein 21.9 g, SaturatedFat 8.4 g, Sodium 645 mg, Sugar 0.4 g
DELECTABLE BAKED ORANGE ROUGHY
I love buttery, lemony white fish so I devised this simple recipe. For this dish, you can use roughy, tilapia, whitefish, halibut.... any nice white fish fillet. And this is a great way for NEWBIES to seafood to break in. The technique is pretty forgiving of mistakes and the fish WILL be done, but not overcooked. Enjoy!
Provided by Bone Man
Categories Orange Roughy
Time 30m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Pull off four sheets of good quality aluminum foil, each about 24 inches long. Double each one over so it's a foot long and spray with the cooking spray.
- Pre-heat the oven to 375-degrees F.
- Lay out a fillet on each sheet of foil and pull the sides up a bit so that it will hold liquid.
- Squeeze a half lemon over each fillet. Cut up the spent lemons into wedges and put the pieces around the fish.
- Pour the melted butter equally over each fillet. Lightly dust the top of each fillet with the paprika. Instead of paprika, you could substitute Old Bay Seasoning, which yields an excellent flavor. In any case, you may not need all the spice, depending on the size of your fillets.
- Close the foil and make a seal. Place the closed foil bowls into the oven, middle rack, and bake for 15 minutes.
- Revove the foil bowls from the oven, carefully open them to expose the filets and place them all on a sheet pan. Re-set the oven to "broil" (on "high" if there is a setting), and return the fish to the oven just above the middle rack. Broil for just a few minutes until you see very slight browning, no more than 5 minutes.
- Garnish with the parsley sprigs and serve hot with basmati rice on the side. (See: Recipe #217802 ). You can just leave the fish on the foil and place it on serving plates if you wish.
BAKED ORANGE ROUGHY ITALIAN-STYLE
Orange roughy is so good and because it's a very mild fish, you can add bold flavors to it. This is so easy, and really quick to make. If you make your own bread crumbs, just add some Italian seasonings, such as dried basil and oregano.
Provided by FLUFFSTER
Categories Orange Roughy
Time 45m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Preheat oven to 400°F (200°C.).
- Coat a medium size baking dish with non-stick cooking spray.
- In a shallow bowl, mix bread crumbs, Parmesan, Romano, garlic powder and salt.
- Brush both sides of the fillets with butter, and dredge in the bread crumb mixture.
- Arrange fillets in a single layer in the prepared baking dish, and sprinkle with parsley.
- Bake in pre-heated oven 10-15 minutes, or until the fish flakes easily with a fork.
BREADED ORANGE ROUGHY
"My family loves fish, so I serve it often," writes Joann Frazier Hensley of McGaheysville, Virginia. "Seasoned pepper really adds to the flavor of these tender fillets."
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 6 servings.
Number Of Ingredients 7
Steps:
- In a shallow dish, combine the cornflakes, seasoned pepper and salt. In another shallow dish, beat egg whites and water. In a third shallow bowl, add flour. Coat fish with flour; dip in egg white mixture, then roll in cornflake mixture. , Place on a baking sheet coated with cooking spray. Bake at 425° for 9-11 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 158 calories, Fat 1g fat (1g saturated fat), Cholesterol 23mg cholesterol, Sodium 400mg sodium, Carbohydrate 16g carbohydrate (0 sugars, Fiber 1g fiber), Protein 20g protein. Diabetic Exchanges
ZESTY BAKED ORANGE ROUGHY RECIPE
I've been baking fish like this for years. Even with a little butter, it's relatively low fat, especially if you use non fat mayo. The mayo mixture is also quite nice as a dipping sauce for artichokes. Also, any white fish can be substituted. And if you have some herbs on hand, add them either to the dipping sauce or the mayo mixture.
Provided by Normaone
Categories Orange Roughy
Time 35m
Yield 4-6 serving(s)
Number Of Ingredients 8
Steps:
- Preheat oven to 375^F Spray 9x13 inch baking pan with cooking spray.
- Place orange roughy in pan.
- Combine mayonnaise, lemon juice to taste, and dijon mustard.
- Spread evenly over orange roughy.
- Combine bread crumbs, shallot, garlic and 1-2 tablespoons melted butter in a ziplock bag.
- Add enough butter to coat ingredients a little.
- Shake to mix.
- Sprinkle bread crumbs over orange roughy.
- Bake uncovered until fish is done and crumbs are light brown and a little crispy, 20 to 25 minutes, depending on the thickness of the fish.
- Usually it takes about 10 minutes per inch of thickness, including the topping.
Nutrition Facts : Calories 387.2, Fat 15.4, SaturatedFat 3.6, Cholesterol 117.6, Sodium 565.3, Carbohydrate 30.5, Fiber 2.5, Sugar 3.6, Protein 32.4
BAKED ORANGE ROUGHY WITH TOMATOES AND HERBS
We really like Orange Roughy this is good with tomatoes and herbs.The recipe comes from Diabetic Gourmet.
Provided by Barb G.
Categories Orange Roughy
Time 55m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Preheat oven to 350°F.
- Spray an ovenproof skillet with nonstick pan spray.
- Melt butter in skillet.
- Sauté the onion and garlic in the skillet over medium heat until soft, about 5 minutes.
- Stir in tomato and seasonings.
- Cover and simmer for 5 minutes.
- Add the fish to the skillet.
- Cover with the sauce.
- Pour wine over the fish.
- Cover and bake for 15 to 20 minutes, or until the fish flakes with a fork.
- Remove the fish to a heated platter.
- Simmer the sauce in the skillet.
- Reduce to 2/3 cup.
- Stir in tomato paste.
- Reheat and pour over the fish.
More about "baked mediterranean orange roughy recipes"
29 VERSATILE AND DELICIOUS ORANGE ROUGHY RECIPES TO MAKE FOR …
From whimsyandspice.com
Category DinnerPublished Jan 7, 2023
- Grilled Orange Roughy With Blueberry Mango Salsa. What makes this recipe so genius is the taco seasoning marinade, as well as the blueberry mango salsa which gives the fish a vibrant sweetness.
- Breaded Orange Roughy. This orange roughy recipe with a panko and Parmesan cheese coating is sure to go down a treat at your dinner table.
- Dill Parmesan Crusted Orange Roughy. This recipe calls for dill which provides a tangy boost to the flavor profile of the orange roughy.
- Blackened Orange Roughy. If you like your fish blackened, then you’ve got to try this recipe! For best results, we advise using a cast iron skillet. The spice mix in this orange roughy is what really makes this recipe special, combining cumin, garlic powder, oregano, paprika, pepper, salt, and thyme that completely covers the fillets.
- Orange Roughy In A Lemon Butter And Caper Sauce. With this recipe you can either braise or steam your orange roughy as long as the fish remains nice and moist!
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