Orange Roughy
Elevate your seafood dinner with this pan-seared Orange Roughy recipe, a perfect blend of simplicity and bold flavors. Delicately dusted with seasoned flour and cooked to golden perfection, these tender fillets are drizzled with a luscious lemon butter sauce infused with fragrant garlic and fresh parsley. With just 10 minutes of prep and 15 minutes of cooking, this quick and easy dish is ideal for busy weeknights or elegant dinner parties. Garnished with vibrant lemon wedges, each bite delivers a burst of zesty brightness that complements the mild, flaky fish beautifully. Pair it with roasted vegetables or a crisp green salad for a wholesome, restaurant-quality meal you can enjoy at home. Perfect for seafood lovers searching for an effortless yet impressive main course!
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Recipe Information
Ingredients
- 4 pieces Orange Roughy fillets
- 2 tablespoons Olive oil
- 4 tablespoons Unsalted butter
- 3 tablespoons Lemon juice
- 2 cloves Garlic, minced
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 cup All-purpose flour
- 4 pieces Lemon wedges, for serving
Instructions
Rinse the orange roughy fillets under cold water and pat them dry with paper towels.
Season both sides of the fillets with salt and black pepper, then lightly dust them with all-purpose flour, shaking off any excess.
Heat a large non-stick skillet over medium heat and add the olive oil.
Once the oil is hot, add the fillets to the skillet. Cook for 2-3 minutes per side, or until the fish is golden brown and flakes easily with a fork. Remove the fillets from the skillet and set them aside on a plate covered with foil to keep warm.
In the same skillet, lower the heat to medium-low and add the butter.
Once the butter has melted, stir in the minced garlic and cook for about 1 minute, or until fragrant.
Add the lemon juice and stir to combine, letting the sauce simmer for about 1-2 minutes.
Remove the skillet from the heat and stir in the chopped parsley.
Drizzle the lemon butter sauce over the cooked orange roughy fillets.
Serve immediately, garnished with lemon wedges on the side for an extra splash of citrus flavor.
Nutrition Facts
Calories |
330 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.9 g | 25% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 91 mg | 30% | |
| Sodium | 572 mg | 25% | |
| Total Carbohydrate | 16.5 g | 6% | |
| Dietary Fiber | 4.1 g | 15% | |
| Total Sugars | 4.8 g | ||
| Protein | 24.9 g | 50% | |
| Vitamin D | 6.2 mcg | 31% | |
| Calcium | 67 mg | 5% | |
| Iron | 1.0 mg | 6% | |
| Potassium | 501 mg | 11% | |
*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.
