Orange Roughy with Tarragon and Vegetables
Elevate your weeknight dinner with this vibrant and wholesome recipe for Orange Roughy with Tarragon and Vegetables. Featuring delicate orange roughy fillets seasoned to perfection and cooked with zesty lemon juice and fragrant fresh tarragon, this dish delivers light yet satisfying flavors. Tender sautéed carrots, zucchini, and red bell pepper add a colorful, nutritious medley of texture and sweetness that perfectly complements the buttery, flaky fish. Cooked in just one skillet, this quick 35-minute meal is ideal for busy evenings, while its elegant presentation and herbal aroma make it equally suited for entertaining. Garnished with fresh parsley, this low-carb, protein-packed recipe is a surefire hit for a healthy and delicious dining experience.
TITAN HAUS
Pure Titanium KitchenwareWhy 10,000+ Chefs Switched to Titanium
Recipe Information
Ingredients
- 4 pieces orange roughy fillets
- 3 tablespoons olive oil
- 2 tablespoons fresh tarragon leaves
- 2 tablespoons lemon juice
- 2 pieces garlic cloves, minced
- 2 cups carrots, sliced thinly
- 2 cups zucchini, sliced into half-moons
- 1 piece red bell pepper, julienned
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Pat the orange roughy fillets dry with paper towels, then season both sides with salt and black pepper. Set aside.
Heat 2 tablespoons of olive oil in a large non-stick skillet over medium heat.
Add the sliced carrots and cook for 2-3 minutes, stirring frequently.
Add the zucchini and red bell pepper to the skillet and continue cooking for another 5 minutes, stirring occasionally, until the vegetables are tender yet still crisp. Season with a pinch of salt and set the vegetables aside.
In the same skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the minced garlic and cook for 30 seconds until fragrant.
Place the orange roughy fillets in the skillet and cook for 3-4 minutes on one side, or until the edges begin to turn opaque.
Carefully flip the fillets, then drizzle with lemon juice and sprinkle with fresh tarragon leaves. Cook for an additional 3-4 minutes, or until the fish flakes easily with a fork.
Return the sautéed vegetables to the skillet, arranging them around the fillets, and cook for 1-2 minutes to heat through.
Garnish the dish with freshly chopped parsley before serving. Serve immediately.
Nutrition Facts
Calories |
284 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.3 g | 16% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 60 mg | 20% | |
| Sodium | 660 mg | 29% | |
| Total Carbohydrate | 19.5 g | 7% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 10.2 g | ||
| Protein | 26.3 g | 53% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 90 mg | 7% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 1056 mg | 22% | |
*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.
