Mediterranean Style Orange Roughy
Transport your taste buds to the sunny coasts of the Mediterranean with this vibrant and flavorful Mediterranean Style Orange Roughy recipe. Delicately baked in a tangy blend of olive oil, dry white wine, and fresh lemon juice, the mild orange roughy fillets are perfectly complemented by the savory medley of grape tomatoes, kalamata olives, red onion, and capers. Infused with fragrant oregano and finished with a touch of fresh parsley, this dish is a celebration of Mediterranean flavors in every bite. With just 15 minutes of prep time and simple oven baking, it’s an easy yet elegant meal perfect for busy weeknights or dinner parties. Serve with crusty bread, fluffy rice, or a crisp side salad for a wholesome and satisfying feast that’s sure to impress!
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Recipe Information
Ingredients
- 4 pieces orange roughy fillets
- 2 tablespoons olive oil
- 3 pieces garlic cloves, minced
- 1.5 cups grape tomatoes, halved
- 0.5 cups kalamata olives, pitted and halved
- 0.5 cups red onion, thinly sliced
- 2 tablespoons capers, drained
- 0.25 cups dry white wine
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a baking dish with a small amount of olive oil.
Pat the orange roughy fillets dry with paper towels and place them in the prepared baking dish.
In a medium mixing bowl, combine the minced garlic, grape tomatoes, kalamata olives, sliced red onion, and capers. Drizzle with 1 tablespoon of olive oil and toss to coat evenly.
Spread the vegetable mixture evenly around and over the orange roughy fillets in the baking dish.
In a small bowl, whisk together the dry white wine, chopped parsley, lemon juice, dried oregano, salt, and black pepper.
Pour the wine and herb mixture evenly over the fish and vegetables.
Drizzle the remaining 1 tablespoon of olive oil over the top of the fillets.
Bake the dish in the preheated oven for 18-20 minutes, or until the fish is opaque and flakes easily with a fork.
Remove from the oven and let rest for 2-3 minutes. Garnish with additional fresh parsley if desired.
Serve warm with crusty bread, rice, or a side salad, and enjoy your Mediterranean feast!
Nutrition Facts
Calories |
1049 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.5 g | 78% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 3471 mg | 151% | |
| Total Carbohydrate | 36.4 g | 13% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 12.3 g | ||
| Protein | 82.4 g | 165% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 223 mg | 17% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 1704 mg | 36% | |
*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.
