Orange Roughy Stir Fry Recipes

STIR-FRY WITH ORANGE JUICE SAUCE

Steps:

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• Prepare the sauce by mixing together the orange juice, soy sauce, cornstarch, ginger, and garlic paste. Set aside. Heat 1 tablespoon oil in large skillet or wok. Stir-fry onion, carrots, and mushrooms for 1 minute over high heat. Add squash, broccoli, and snow peas and cook for about 2 minutes. Add remaining vegetables and cook until red pepper is tender. Stir sauce and add to skillet. Simmer until sauce has thickened. Serve immediately over rice or noodles and garnish with orange zest and orange slices.

BLOOD ORANGE-SHRIMP STIR-FRY

Steps:

• Season the shrimp with 1/2 teaspoon salt in a large bowl. Add the cornstarch and toss to coat; set aside. Juice 3 blood oranges into a small bowl; add the vinegar, honey, ketchup, sesame oil and 1/2 teaspoon salt and whisk to combine. Quarter the remaining 2 oranges and thinly slice; set aside.
• Fill a large bowl with ice water and set aside. Bring a medium pot of salted water to a boil. Add the snow peas and cook until crisp-tender, about 1 minute. Drain and immediately transfer to the ice bath; let sit until cool, then drain and pat dry.
• Heat a large nonstick skillet or wok over high heat; add 2 tablespoons vegetable oil. Add the shrimp and cook, stirring occasionally, until lightly browned and opaque, 1 to 2 minutes. Transfer to a plate with a slotted spoon.
• Add the remaining 1 tablespoon vegetable oil and the chiles to the skillet. Cook, stirring occasionally, until lightly toasted, about 1 minute. Add the garlic and ginger. Cook, stirring, until golden, about 30 seconds. Add the blood orange juice mixture and bring to a simmer. Cook, stirring, until slightly thickened, 2 to 3 minutes.
• Return the shrimp to the skillet and stir until warmed through, about 1 minute. Add the snow peas, scallions and blood orange slices; toss to combine. Sprinkle with the sesame seeds and serve with rice.

OVEN-FRIED ORANGE ROUGHY

Steps:

• Preheat an oven to 500 degrees F (260 degrees C). Move oven rack to position slightly above middle of oven. Generously grease a 13x9-inch baking dish.
• Mix cornmeal, bread crumbs, salt, paprika, dill, and black pepper together in a shallow bowl. Pour milk into a separate bowl.
• Dip orange roughy pieces into milk and then press into bread crumbs to coat on all sides. Gently toss between your hands so any bread crumbs that haven't stuck can fall away. Place breaded orange roughy into prepared baking dish in a single layer while breading the rest. Drizzle butter over the breaded fish pieces.
• Bake in preheated oven until fish flakes easily with fork, about 10 minutes.

LEMON-ORANGE ORANGE ROUGHY

Steps:

• Heat oil in a large skillet over medium-high heat. Arrange fillets in the skillet, and drizzle with orange juice and lemon juice. Sprinkle with lemon pepper. Cook for 5 minutes, or until fish is easily flaked with a fork.

ORANGE CHICKEN & VEGGIE STIR-FRY RECIPE BY TASTY

Steps:

• In a large nonstick skillet, heat a small amount of cooking oil. Add chicken. Season with salt and pepper and cook until browned, about 5 minutes. Remove from pan and set aside.
• Add carrots and broccoli and cook for 1 minute. Add bell pepper and cook for an additional 1-2 minutes. Remove ingredients from pan and set aside.
• Add orange juice, soy sauce, honey, rice vinegar, garlic, ginger, and cornstarch. Whisk. Simmer until sauce starts to thicken, about 5 minutes.
• Add chicken back into pan.
• Serve over cooked veggies.
• Enjoy!

ORANGE ROUGHY STIR-FRY

Steps:

• In a large skillet or wok, heat 1 tablespoon oil until it is hot over medium-high heat.
• Add in the onion, garlic, and ginger; stir frequently for 2-3 minutes; remove from skillet Heat the other 1 tablespoon oil in the skillet until it is hot.
• Add fish cubes, broccoli, mushrooms, and red bell pepper to the skillet; stir constantly 3-4 minutes or until fish flakes easily.
• Add onion mixture back to the skillet; stir to combine.
• In a measuring cup or small bowl, whisk the cornstarch, water, wine, soy sauce, and hot sauce.
• Pour mixture into the skillet; stir for 1 minute or until thickened.
• Serve over hot cooked rice.

ORANGE ROUGHY WITH FENNEL RICE

Steps:

• In 10-inch nonstick skillet, cook fennel and onion in water over medium heat about 4 minutes, stirring occasionally, until crisp-tender. Stir in broth, rice and spinach. Heat to boiling; reduce heat. Cover; simmer 10 minutes.
• Cut fish fillets into 4 serving pieces. Place on rice mixture. Cover; simmer 8 to 10 minutes longer or until fish flakes easily with fork and liquid is absorbed.
• Sprinkle fish with paprika and tarragon. Serve with lemon wedges.

CRISPY ORANGE ROUGHY

Steps:

• Line a baking sheet with aluminum foil and spray with cooking spray; set aside. In a shallow bowl, whisk together the lemon juice, oil, oregano, salt and pepper. Place the potato flakes in another bowl. , Dip fillets in lemon juice mixture, then coat with potato flakes. Place on prepared pan. Bake at 500° for 10 minutes or until fish flakes easily with a fork and is golden brown.

BAKED ORANGE ROUGHY ITALIAN-STYLE

Steps:

• Preheat oven to 400°F (200°C.).
• Coat a medium size baking dish with non-stick cooking spray.
• In a shallow bowl, mix bread crumbs, Parmesan, Romano, garlic powder and salt.
• Brush both sides of the fillets with butter, and dredge in the bread crumb mixture.
• Arrange fillets in a single layer in the prepared baking dish, and sprinkle with parsley.
• Bake in pre-heated oven 10-15 minutes, or until the fish flakes easily with a fork.

ORANGE ROUGHY WITH BOK CHOY AND CHERRY TOMATOES

Steps:

• In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for about 3 minutes, or until soft, stirring occasionally.
• Add the fish, broth, wine, and pepper to the skillet. Bring to a simmer, still over medium-high heat. Reduce the heat and simmer, covered, for 8 to 10 minutes, or until the fish flakes easily when tested with a fork.
• Meanwhile, trim and discard the ends of the bok choy stalks. Slice the stalks crosswise into 1/4-inch pieces. Transfer to a small bowl. Cut the bok choy leaves crosswise into thin strips. Transfer to a separate small bowl. Halve the tomatoes. Add to the bok choy leaves. Set aside.
• Put the flour in a small bowl. Add the water, whisking to dissolve. Set aside.
• When the fish is done, use a slotted spatula or slotted spoon to transfer to a platter. Cover with aluminum foil to keep warm. (The fish will continue to cook slightly as it stands.)
• Add the bok choy stalks to the skillet. Increase the heat to medium high and bring to a simmer. Simmer for 1 to 2 minutes, or until tender-crisp, stirring occasionally.
• Stir in the flour mixture. Cook for 1 to 2 minutes, or until thick and bubbly, stirring occasionally. Reduce the heat to low.
• Add the bok choy leaves and tomatoes. Cook for 1 to 2 minutes, or until the leaves are tender and the mixture cools slightly, stirring occasionally. Remove from the heat (leave the stove on).
• Stir in the sour cream. Return to the heat and cook for 1 to 2 minutes, or until warmed through, stirring occasionally. Spoon over the fish.
• Cook's Tip on Bok Choy
• To make slicing bok choy easier, stack the leaves and roll them up together, starting from a long side. Slice the roll crosswise into thin strips.
• nutrition information
• (Per Serving)
• Calories: 157
• Total Fat: 2.5g
• Saturated: 0.0g
• Trans: 0.0g
• Polyunsaturated: 0.5g
• Monounsaturated: 1.0g
• Cholesterol: 71mg
• Sodium: 149mg
• Carbohydrates: 11g
• Fiber: 2g
• Sugars: 5g
• Protein: 23g
• Dietary Exchanges
• 2 Vegetable
• 3 Very Lean Meat

ORANGE ROUGHY AMANDINE

Steps:

• Place almonds in a small microwave-safe dish. Cover and microwave on high for 1-2 minutes or until lightly toasted. , Place the fillets in a 9-in. microwave-safe pie plate. Dot with butter and sprinkle with almonds. Combine the remaining ingredients; pour over fillets. Cover and microwave at 70% power for 5 minutes or until fish flakes easily with a fork.