Baked Orange Roughy with Lemon Butter Sauce
Orange roughy is a delicious fish with mild and delicate flavors. This recipe is easy to prepare with simple ingredients. Perfect for a quick weeknight dinner or a fancy main when you have company.
Prep Time10 minutes mins
Cook Time5 minutes mins
Total Time15 minutes mins
Course: Main Course
Cuisine: World
Keyword: orange roughy
Servings: 4 people
Calories: 189kcal
Author: TipBuzz
- 1 pound orange roughy about 4 fillets
- 1 teaspoon olive oil
- 2 tablespoons butter unsalted recommended
- 2 fresh lemons divided
- 1 cup white wine dry recommended (optional)
- salt and pepper to taste
- 2 teaspoons fresh parsley chopped fine (optional)
Preheat the oven to 375°F. Pat dry the orange roughy with paper towels and set aside.
Line a rectangular ovenproof dish with parchment. Place the fish fillets on top in a single layer.
Next, add the juice of one lemon along with the white wine. Cut the butter into bits and add to the dish. Season with salt and pepper.
Bake for 5 to 7 minutes or just until the fish is tender and flakes with a fork.
Remove the fish to serving plates. Drizzle the pan juices on top and garnish with optional parsley before serving.
- Fish: When shopping look for the Marine Stewardship Council or equivalent certifications, as some orange roughy fisheries are considered unsustainable.
- Grilled Orange Roughy: This is an ideal fish to grill whole with the skin on using a fish griller basket. Rub with oil, lemon juice and seasonings before grilling for 5 to 8 minutes at 375. Alternatively, you can grill fillets of orange roughy skin-side down on well-oiled grill grates to prevent sticking.
- Pan Fried Orange Roughy: Fillets are easy to pan fry over medium-high heat in a nonstick skillet for 3 to 4 minutes per side. Follow the recipe above using the skillet on a stovetop instead of baking dish.
Serving: 4oz | Calories: 189kcal | Carbohydrates: 2g | Protein: 19g | Fat: 6g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 83mg | Sodium: 86mg | Potassium: 243mg | Fiber: 1g | Sugar: 1g | Vitamin A: 259IU | Vitamin C: 1mg | Calcium: 21mg | Iron: 1mg | Net Carbs: 1g