Orange Roughy Stir Fry
Transform your weeknight dinner routine with this vibrant and flavorful Orange Roughy Stir Fry, a quick and wholesome dish packed with colorful veggies and tender fish. Mild and flaky Orange Roughy fillets are sautéed to perfection and paired with a medley of crisp-tender broccoli, red bell peppers, carrots, snow peas, and aromatic ginger and garlic. Tossed in a savory-sweet stir fry sauce made with soy sauce, hoisin, and a touch of sesame oil, this dish is both satisfying and nutritious. Ready in just 40 minutes, this one-pan recipe is perfect for busy nights and can be served over white or brown rice for a complete, gluten-free meal. Whether you're a seafood lover or looking to elevate your stir fry game, this vibrant dish delivers restaurant-quality flavors right at home!
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Recipe Information
Ingredients
- 4 pieces (4-6 oz each) Orange Roughy fillets
- 2 cups Broccoli florets
- 1 medium, sliced Red bell pepper
- 1 large, julienned Carrot
- 1 cup Snow peas
- 2 stalks, sliced Green onions
- 3 cloves, minced Garlic
- 1 inch, grated Ginger
- 3 tablespoons Soy sauce
- 2 tablespoons Hoisin sauce
- 2 teaspoons Sesame oil
- 2 tablespoons Vegetable oil
- 1 teaspoon Cornstarch
- 3 tablespoons Water
- 4 cups (optional, for serving) Cooked white or brown rice
Instructions
Pat the Orange Roughy fillets dry with a paper towel. Cut each fillet into large bite-sized pieces and set aside.
In a small bowl, mix the soy sauce, hoisin sauce, sesame oil, cornstarch, and water. Stir until smooth and set aside.
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
Add the Orange Roughy pieces to the skillet in a single layer. Cook for 2-3 minutes on each side, or until the fish is opaque and flakes easily. Remove the fish from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of vegetable oil. Stir-fry the garlic and ginger until fragrant, about 30 seconds.
Add the broccoli, red bell pepper, carrot, and snow peas to the skillet. Stir-fry the vegetables for 4-5 minutes or until they are tender but still crisp.
Return the cooked Orange Roughy pieces to the skillet with the vegetables.
Pour the prepared stir fry sauce over the mixture and toss gently to coat everything evenly. Cook for an additional 2-3 minutes, allowing the sauce to thicken slightly.
Stir in the sliced green onions and remove the skillet from heat.
Serve the Orange Roughy Stir Fry over cooked white or brown rice, if desired. Enjoy!
Nutrition Facts
Calories |
581 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.9 g | 20% | |
| Saturated Fat | 2.7 g | 13% | |
| Polyunsaturated Fat | 7.4 g | ||
| Cholesterol | 71 mg | 24% | |
| Sodium | 691 mg | 30% | |
| Total Carbohydrate | 71.1 g | 26% | |
| Dietary Fiber | 4.8 g | 17% | |
| Total Sugars | 6.9 g | ||
| Protein | 37.1 g | 74% | |
| Vitamin D | 7.1 mcg | 36% | |
| Calcium | 95 mg | 7% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 610 mg | 13% | |
*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.
