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
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
LEMON-ORANGE ORANGE ROUGHY
Steps:
- Heat oil in a large skillet over medium-high heat. Arrange fillets in the skillet, and drizzle with orange juice and lemon juice. Sprinkle with lemon pepper. Cook for 5 minutes, or until fish is easily flaked with a fork.
Nutrition Facts : Calories 140.4 calories, Carbohydrate 7.9 g, Cholesterol 67.2 mg, Fat 4.3 g, Fiber 2.3 g, Protein 19.1 g, SaturatedFat 0.5 g, Sodium 139.2 mg, Sugar 4 g
LOW-FAT ORANGE ROUGHY
This fish recipe of Orange Roughy, fresh ginger sauce, scallion, and garlic is delicious and simple to bake in your oven.
Provided by DeCielo
Categories Orange Roughy
Time 22m
Yield 4 fillets, 4 serving(s)
Number Of Ingredients 7
Steps:
- Instructions.
- Preheat the oven to 400°F Mix the sherry or vermouth, soy sauce, sesame oil, onion, ginger, and garlic in a small bowl.
- Place the fish fillets in an ovenproof casserole dish. Drizzle the marinade over the fish and bake for 12 minutes or until the fish flakes easily.
- Cod, sole, or flounder may be substituted for the orange roughy.
Nutrition Facts : Calories 316.8, Fat 7.5, SaturatedFat 1, Cholesterol 51, Sodium 1136, Carbohydrate 10.1, Fiber 0.7, Sugar 2.4, Protein 16.1
LOW-CALORIE ORANGE ROUGHY
Make and share this Low-Calorie Orange Roughy recipe from Food.com.
Provided by Mysterygirl
Categories Orange Roughy
Time 10m
Yield 4 serving(s)
Number Of Ingredients 4
Steps:
- Preheat oven to 400°F.
- Spray pan with nonstick cooking spray.
- Arrange filets in a single layer.
- Mix cheese and margarine.
- Spread over filets.
- Sprinkle with onion.
- Bake for 10 minutes or until fish flakes.
Nutrition Facts : Calories 105.4, Fat 2.6, SaturatedFat 0.5, Cholesterol 69.3, Sodium 136.1, Carbohydrate 0.3, Fiber 0.1, Sugar 0.1, Protein 19.2
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
BROILED ORANGE ROUGHY - LOW FAT AND SO HEALTHY!
Terrance from Auckland shared his favourite recipe with us. Orange Roughy is a white, mild, firm textured fish popular from the cold deep waters of New Zealand. You can substitute halibut or red snapper.
Provided by Rita1652
Categories Orange Roughy
Time 12m
Yield 6 serving(s)
Number Of Ingredients 11
Steps:
- Place fillets in a shallow baking dish. Combine white wine, ginger, onion, garlic, lemon juice, soy sauce and crushed red pepper and process in a blender until smooth. Pour over fillets, cover and marinate in refrigerator about 1 hours.
- Remove the fillets from the marinade and season with salt and pepper then coat both sides with sesame seeds. Spray broiler pan with non-stick vegetable spray and pre-heat broiler.
- Broil about 4 inches from heat for 6 to 8 minutes or until fish flakes easily with a fork.
- Be careful not to overcook!
- Serve with lemon.
- Garnish with Parsley and or Lemon.
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