ORANGE ROUGHY WITH LEMON SAUCE
Steps:
- 1. Dip 1 fish fillet in the egg white, and then into bread crumbs. Coat both sides evenly; repeat for the remaining fillet. Be sure all sides are covered evenly! 2. In a 9 inch non stick skillet, heat oil; add fillets and cook over medium high heat turning once, until fish is cooked thoroughly and flakes easily when tested with a fork, usually 3-5 minutes on each side. Transfer fish to a platter and keep warm. 3. To the same skillet add garlic and cook over medium heat until golden, about 30 seconds. Stir in water, wine, parsley, lemon juice, and broth mix. Cook over high heat until mixture comes to a boil; continue to cook until mixture is reduced to about 1/4 cup, about 4-5 minutes. Pour over fish and serve. This recipe is great with wild rice and steamed carrots in honey and brown sugar!
Nutrition Facts : Calories 65 calories, Fat 1.77720833106429 g, Carbohydrate 8.82959166080449 g, Cholesterol 0.252916666581075 mg, Fiber 0.587375007187643 g, Protein 3.59489583212392 g, SaturatedFat 0.312733749632398 g, ServingSize 1 1 Serving (79g), Sodium 487.337499850409 mg, Sugar 8.24221665361684 g, TransFat 0.125297083231437 g
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.
Nutrition Facts : Calories 140.4 calories, Carbohydrate 7.9 g, Cholesterol 67.2 mg, Fat 4.3 g, Fiber 2.3 g, Protein 19.1 g, SaturatedFat 0.5 g, Sodium 139.2 mg, Sugar 4 g
GARLIC PARMESAN ORANGE ROUGHY
Steps:
- Preheat the oven's broiler and set the oven rack about 6 inches from the heat source.
- Place the orange roughy filets on the broiler pan and squeeze the lemon over the top of the fish. Broil the filets in the preheated oven for about 6 to 8 minutes.
- Combine parmesan, butter, dijionnaise, garlic, and salt in a small bowl. Remove the fish from the oven and spread the cheese mixture on top of the filets. Sprinkle with paprika. Broil until the topping is lightly browned and the fish flakes easily with a fork, about 3 minutes.
Nutrition Facts : Calories 253.4 calories, Carbohydrate 3.5 g, Cholesterol 110.1 mg, Fat 16.3 g, Fiber 0.8 g, Protein 24.3 g, SaturatedFat 9.1 g, Sodium 357.7 mg, Sugar 0.1 g
CITRUS ORANGE ROUGHY
"I hope you enjoy this wonderful recipe sent in by a total 'non-fish' person," writes Janet Escovitz of Pittsburgh, Pennsylvania. "I love this baked orange roughy with crumb topping...and I love to serve it, too-to rave reviews! It's also quick and ultra-easy to prepare."
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- In a shallow bowl, combine bread crumbs and salt. In another shallow bowl, combine the orange juice, soy sauce, butter, oil and lemon juice. Dip the fillets into orange juice mixture, then coat with crumb mixture. , Place in a 13-in. x 9-in. baking dish coated with cooking spray. Bake, uncovered, at 450° for 15-18 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 244 calories, Fat 8g fat (2g saturated fat), Cholesterol 42mg cholesterol, Sodium 996mg sodium, Carbohydrate 13g carbohydrate (0 sugars, Fiber 0 fiber), Protein 27g protein. Diabetic Exchanges
BAKED ORANGE ROUGHY WITH LEMON DILL SAUCE
I found this recipe on finestchef.com, and it looked absolutely amazing. I have yet to try this recipe, but it does sound great. Serve with a side of rice.
Provided by Chef Mean Green
Categories < 30 Mins
Time 20m
Yield 2 fillets, 2 serving(s)
Number Of Ingredients 7
Steps:
- Pat dry the orange roughy fillet, season it lightly with salt and pepper and dredge it in the flour.
- Heat the oil in a non-stick pan and fry the orange roughy on both sides until lightly golden.
- Transfer the fish in a baking dish over parchment paper and bake it in a preheated oven at high temperature for another 7-8 minutes.
- While the orange roughy fillet is baking, combine the heavy cream, dill, lemon juice and little black pepper in a small pan and bring to a boil.
- Reduce the lemon dill sauce slightly and pour it over the ready fish.
ORANGE ROUGHY FILLETS WITH LEMON BASIL BUTTER
Found this in my local market and substituted the Orange Roughy with Tilapia. Excellent choice! I serve this with steamed asparagus over a bed of steamed spinach.
Provided by kitchendiva
Categories Orange Roughy
Time 25m
Yield 4 serving(s)
Number Of Ingredients 5
Steps:
- Combine butter and basil in a small bowl.
- Place fillets on a lightly greased broiler pan.
- Spread fish with half of the basil butter mixture.
- Broil 5- 8 inches from heat for 5 minutes.
- Turn.
- Spread with remaining basil butter.
- Squeeze lemon juice over fillets.
- Top with sprinkle of Parmasean cheese.
- Broil another 4- 5 minutes or until fish is close to the point of flakiness.
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