Orange Roughy Delicious and Nutritious Recipes

Orange roughy is a deep-sea fish known for its delicate flavor and flaky texture. Not only is it a delight for the palate, but it also offers nutritional benefits, including being a good source of protein and containing essential nutrients like selenium and vitamin B12. However, it’s worth noting that due to its longevity and late maturity, orange roughy is susceptible to overfishing, so it’s crucial to source it responsibly. Let’s explore some unique and nutritious recipes to enjoy this delightful fish.

1. Baked Orange Roughy with Dijon-Mustard Crust

Ingredients:

• 4 orange roughy fillets (about 6 ounces each)
• 2 tablespoons Dijon mustard
• 1/4 cup whole wheat bread crumbs
• 1 tablespoon grated Parmesan cheese
• 1 teaspoon dried thyme
• Zest of 1 lemon
• Olive oil spray
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C). Lightly coat a baking sheet with olive oil spray.
2. Place the fish fillets on the prepared baking sheet. Season with salt and pepper.
3. Spread a thin layer of Dijon mustard over each fillet.
4. In a small bowl, mix the bread crumbs, Parmesan cheese, thyme, and lemon zest. Sprinkle this mixture evenly over the mustard-coated fillets.
5. Lightly spray the top of each fillet with olive oil spray. This will help the crust become golden.
6. Bake for about 12-15 minutes, or until the fish flakes easily with a fork and the crust is lightly browned.

Nutritional Value (per serving): Calories: 190, Protein: 25g, Fat: 4g, Carbohydrates: 6g, Selenium: 65mcg, Vitamin B12: 2.4mcg

2. Citrus-Herb Orange Roughy in Parchment

Ingredients:

• 4 orange roughy fillets (about 6 ounces each)
• 1 orange, thinly sliced
• 1 lemon, thinly sliced
• 2 tablespoons chopped fresh basil
• 1 tablespoon chopped fresh parsley
• 2 garlic cloves, minced
• Salt and pepper to taste
• 4 parchment paper sheets

Instructions: Orange Roughy

1. Preheat your oven to 375°F (190°C).
2. Cut parchment paper into large squares, enough to wrap each fillet generously.
3. Season both sides of each fillet with salt and pepper, and place one fillet in the center of each parchment square.
4. On top of each fillet, evenly distribute the orange and lemon slices, minced garlic, basil, and parsley.
5. Fold the parchment paper over the fish, twisting the ends to seal it into a packet.
6. Place the packets on a baking sheet and bake for about 15-20 minutes, or until the fish is cooked through.
7. Carefully open the packets (watch out for steam), and serve immediately.

Nutritional Value (per serving): Calories: 165, Protein: 25g, Fat: 2g, Carbohydrates: 8g, Vitamin C: 20mg, Selenium: 65mcg

3. Pan-seared orange Roughy with Olive-Tomato Relish

Ingredients: Orange Roughy

• 4 orange roughy fillets (about 6 ounces each)
• 1/2 cup chopped cherry tomatoes
• 1/4 cup chopped olives (Kalamata or green)
• 2 tablespoons capers, rinsed
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon fresh thyme leaves
• Salt and pepper to taste

Instructions: Orange Roughy

1. Season the orange roughy fillets with salt and pepper.
2. Heat a non-stick skillet over medium-high heat and add 1 tablespoon of olive oil.
3. Once hot, add the fillets and cook for about 3-4 minutes per side, or until golden brown and the fish flakes easily.
4. In a small bowl, mix the chopped tomatoes, olives, capers, lemon juice, and thyme.
5. Serve the fish hot, topped with the olive-tomato relish.

Nutritional Value (per serving): Calories: 185, Protein: 25g, Fat: 7g, Carbohydrates: 4g, Vitamin E: 1mg, Selenium: 65mcg

Conclusion

Orange roughy is a versatile and nutritious choice for those looking to diversify their seafood intake. These recipes offer a delicious way to enjoy its delicate flavor while also reaping the health benefits. Remember, the key to sustainable seafood consumption is to source responsibly and be mindful of the environmental impact. Enjoy these dishes knowing you’re nourishing your body with high-quality protein, essential nutrients, and fantastic flavors.

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