Broiled Roughy or Something

Transform your weeknight dinners with this irresistible recipe for Broiled Roughy—or any firm white fish like tilapia or cod! This quick and flavorful dish features tender fillets brushed with a zesty blend of melted butter, fresh lemon juice, and minced garlic, then topped with a golden crust of panko breadcrumbs and Parmesan cheese. Broiled to perfection in just minutes, this recipe delivers a crispy topping that perfectly complements the flaky, melt-in-your-mouth fish. Garnished with fresh parsley and served with a squeeze of lemon, it’s a light yet satisfying meal that’s as elegant as it is easy to make. Great for busy evenings or when you want to impress without the stress, this dish pairs beautifully with a crisp salad or roasted vegetables. Perfect for seafood lovers searching for a healthy, delicious dinner option!

Nutriscore Rating: 63/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 4 fillets Orange roughy fillets (or any firm white fish, like tilapia or cod)
• 3 tablespoons Unsalted butter, melted
• 2 tablespoons Fresh lemon juice
• 2 cloves Garlic, minced
• 1 cup Breadcrumbs (preferably panko)
• 0.5 cup Parmesan cheese, grated
• 2 tablespoons Fresh parsley, chopped (optional)
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 as needed Cooking spray
• 4 wedges Lemon wedges (for serving)

Directions

Step 1

Preheat your broiler to high and position the oven rack about 6 inches from the heat source.

Step 2

Line a baking sheet with aluminum foil and lightly coat it with cooking spray to prevent sticking.

Step 3

Pat the fish fillets dry with paper towels and place them on the prepared baking sheet.

Step 4

In a small bowl, combine the melted butter, lemon juice, and minced garlic. Brush the mixture generously over the fillets, ensuring even coverage.

Step 5

In another bowl, mix the breadcrumbs, grated Parmesan cheese, chopped parsley (if using), salt, and pepper.

Step 6

Sprinkle the breadcrumb mixture evenly over the fish fillets, pressing gently to help it adhere.

Step 7

Place the baking sheet in the oven and broil the fish for 6–10 minutes, or until the topping is golden brown and the fish flakes easily with a fork. Keep a close eye on it to avoid burning.

Step 8

Carefully remove the baking sheet from the oven and let the fish rest for 1–2 minutes.

Step 9

Serve immediately with lemon wedges on the side for an extra burst of flavor. Enjoy!

Nutrition Facts

Serving size	706 grams (706.0g)

Amount per serving	% Daily Value*
Calories	1283

Total Fat 55.20g	71%
Saturated Fat 31.40g	157%
Polyunsaturated Fat 0.00g
Cholesterol 333mg	111%
Sodium 2989mg	130%
Total Carbohydrate 95.10g	35%
Dietary Fiber 8.40g	30%
Total Sugars 12.80g
Protein 108.70g	217%

Vitamin D 800IU	4000%
Calcium 661mg	51%
Iron 7mg	39%
Potassium 1601mg	34%

*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.

Source of Calories

Fat: 37.9%

Protein: 33.1%

Carbs: 29.0%