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
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.
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 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.
ORANGE ROUGHY WITH ARUGULA, GARLIC AND TOMATOES
Categories Fish Leafy Green Tomato Bake Steam Low Fat Low Sodium Arugula Bon Appétit
Yield Serves 4
Number Of Ingredients 7
Steps:
- Cut garlic slices into thin slivers. Fold each parchment in half. Cut into half heart shape. Open up. Place arugula on 1 side of parchment (same size area as size of fish). Sprinkle arugula with half of garlic. Season fish with salt and pepper. Arrange atop arugula and garlic. Top fish with tomato and remaining garlic. Sprinkle vinegar over. Season with salt and pepper. Fold parchment over to enclose fish. Crimp parchment edges to seal. Transfer fish to baking sheets. (Can be made 4 hours ahead. Refrigerate.)
- Preheat oven to 350°F. Bake until fish is slightly firm, approximately 15 minutes. Serve immediately.
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
GARLIC PARMESAN ORANGE ROUGHY
Steps:
- Preheat the oven's broiler and set the oven rack about 6 inches from the heat source.
- Place the orange roughy filets on the broiler pan and squeeze the lemon over the top of the fish. Broil the filets in the preheated oven for about 6 to 8 minutes.
- Combine parmesan, butter, dijionnaise, garlic, and salt in a small bowl. Remove the fish from the oven and spread the cheese mixture on top of the filets. Sprinkle with paprika. Broil until the topping is lightly browned and the fish flakes easily with a fork, about 3 minutes.
Nutrition Facts : Calories 253.4 calories, Carbohydrate 3.5 g, Cholesterol 110.1 mg, Fat 16.3 g, Fiber 0.8 g, Protein 24.3 g, SaturatedFat 9.1 g, Sodium 357.7 mg, Sugar 0.1 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.
ORANGE ROUGHY WITH SAUTEED OLIVES, CAPERS & TOMATOES
This recipe is adapted from a recipe I found in an old Bon Appétit magazine by Chef Candida Sportiello. The modifications I made to this recipe were a reduction of the red pepper flakes eliminating some of the heat, and adding capers and white wine at the end of the saute period! It is such a fabulous and tasty dish I didn't feel it needed much in the way of change at all.. She is quite the chef and restaurateur!
Provided by L.m.vengo
Categories European
Time 36m
Yield 2 fillets, 2 serving(s)
Number Of Ingredients 9
Steps:
- Heat olive oil in heavy large skillet over medium-high heat. Sprinkle fish with salt and pepper. Add half of fish to skillet and sauté until just opaque in center, about 3 minutes per side. Transfer fish to platter. Repeat with remaining fish. Add parsley and crushed red pepper to same skillet; sauté 1 minute. Add tomatoes, olives, capers and garlic; sauté until tomatoes are soft and juicy, about 2 minutes. Spash a few tablespoons of wine and season with salt and pepper as needed; spoon over fish.
BAKED ORANGE ROUGHY AND RICE
It might sound too good to be true, but we're crossing our hearts when we tell you this delectable fish dinner will dirty just one dish. Your brood will be lining up to dig in once they see (and smell) the results! -Taste of Home Test Kitchen
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- Place rice in a greased 13x9-in. baking dish. Layer with the vegetables and fish. Pour the broth and tomatoes over the top; sprinkle with seasonings., Cover and bake at 375° until fish flakes easily with a fork and rice is tender, 25-30 minutes. Sprinkle with cheese; bake until cheese is melted, 5 minutes longer.
Nutrition Facts : Calories 442 calories, Fat 7g fat (3g saturated fat), Cholesterol 119mg cholesterol, Sodium 1047mg sodium, Carbohydrate 51g carbohydrate (3g sugars, Fiber 3g fiber), Protein 38g protein.
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.
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LEMON-HERB BAKED ORANGE ROUGHY RECIPE
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- Heat oven to 350°F. Place margarine in 12x8-inch (2-quart) glass baking dish. Heat in oven for 3 to 5 minutes or just until margarine sizzles. Remove baking dish from oven; tilt to coat bottom with melted margarine.
- Place orange roughy fillets in baking dish; turn to coat with margarine. Sprinkle each fillet with basil. Top with tomatoes, seasoned salt and garlic powder. Pour 1 tablespoon wine and 1 teaspoon lemon juice over each fillet. Cover with foil.
- Bake at 350°F. for 15 to 20 minutes or until fish flakes easily with fork. Remove fish and tomatoes from dish with slotted pancake turner.
OVEN-ROASTED TOMATO ORANGE ROUGHY RECIPE - ALL SHE …
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5/5 (1)Total Time 20 minsCategory Main Course, Main DishesCalories 287 per serving
- Tear off 4 sheets of aluminum foil that are large enough to fold over an orange roughy filet and have a few inches to spare on each side to seal the packet. On each sheet, place a filet slightly off center and add 1 large oven-dried tomato slice and 2 lemon slice halves on top. Top each fillet with a quarter of the fresh thyme, and then top with 1 tablespoon butter. Sprinkle salt and pepper on top to taste.
- Seal the packet by folding the aluminum foil in half over the ingredients. Fold the three open sides one at a time and over several times to seal the foil packet completely. The packets should be tight enough to hold in steam, but still loose enough to allow room for the air to expand.
- Into the preheated oven, place the packets and cook for 15 minutes. (If using filets that are still frozen, add a couple minutes to your cooking time.)
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