Italian Orange Roughy
Elevate your weeknight dinner with this vibrant Italian Orange Roughy recipe, a Mediterranean-inspired dish that's as elegant as it is effortless. Tender orange roughy fillets are gently baked in a white wine and olive oil base, topped with a colorful medley of sweet cherry tomatoes, aromatic garlic, fresh parsley, and zesty lemon. A hint of dried oregano and a touch of red pepper flakes add a subtle kick, while an optional sprinkle of parmesan cheese creates a beautifully golden finish. Ready in just 35 minutes, this dish is perfect for busy nights yet impressive enough for entertaining. Serve alongside crusty bread or lightly tossed pasta to soak up the flavorful juices for a truly authentic Italian meal experience. Keywords: Italian-style fish recipe, orange roughy, Mediterranean dinner recipes, baked fish with white wine, easy seafood recipes.
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Recipe Information
Ingredients
- 4 pieces orange roughy fillets
- 3 tablespoons olive oil
- 1.5 cups cherry tomatoes
- 3 cloves garlic
- 0.25 cup fresh parsley
- 1 teaspoon lemon zest
- 1 teaspoon dried oregano
- 0.25 teaspoon red pepper flakes
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup white wine
- 2 tablespoons parmesan cheese (optional)
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a baking dish with 1 tablespoon of olive oil.
Pat the orange roughy fillets dry with paper towels and arrange them in the prepared baking dish in a single layer.
In a medium mixing bowl, combine the cherry tomatoes (halved), 2 tablespoons of olive oil, minced garlic, chopped fresh parsley, lemon zest, dried oregano, red pepper flakes, salt, and black pepper.
Stir the mixture well, ensuring all ingredients are evenly coated.
Pour the white wine evenly over the fish fillets, then spoon the tomato and herb mixture over the top, ensuring each fillet is fully covered.
If desired, sprinkle grated parmesan cheese over the top for a golden, cheesy finish.
Place the baking dish in the preheated oven and bake for 18–20 minutes, or until the fish is opaque and flakes easily with a fork.
Remove from the oven and let rest for 5 minutes before serving.
Serve the Italian Orange Roughy with a side of crusty bread, steamed vegetables, or a simple pasta dish for a complete meal.
Nutrition Facts
Calories |
234 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.0 g | 15% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 62 mg | 21% | |
| Sodium | 373 mg | 16% | |
| Total Carbohydrate | 4.0 g | 1% | |
| Dietary Fiber | 1.1 g | 4% | |
| Total Sugars | 1.7 g | ||
| Protein | 24.5 g | 49% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 61 mg | 5% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 397 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
