Orange Roughy

Elevate your seafood dinner with this pan-seared Orange Roughy recipe, a perfect blend of simplicity and bold flavors. Delicately dusted with seasoned flour and cooked to golden perfection, these tender fillets are drizzled with a luscious lemon butter sauce infused with fragrant garlic and fresh parsley. With just 10 minutes of prep and 15 minutes of cooking, this quick and easy dish is ideal for busy weeknights or elegant dinner parties. Garnished with vibrant lemon wedges, each bite delivers a burst of zesty brightness that complements the mild, flaky fish beautifully. Pair it with roasted vegetables or a crisp green salad for a wholesome, restaurant-quality meal you can enjoy at home. Perfect for seafood lovers searching for an effortless yet impressive main course!

Nutriscore Rating: 61/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces Orange Roughy fillets
• 2 tablespoons Olive oil
• 4 tablespoons Unsalted butter
• 3 tablespoons Lemon juice
• 2 cloves Garlic, minced
• 2 tablespoons Fresh parsley, chopped
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.25 cup All-purpose flour
• 4 pieces Lemon wedges, for serving

Directions

Step 1

Rinse the orange roughy fillets under cold water and pat them dry with paper towels.

Step 2

Season both sides of the fillets with salt and black pepper, then lightly dust them with all-purpose flour, shaking off any excess.

Step 3

Heat a large non-stick skillet over medium heat and add the olive oil.

Step 4

Once the oil is hot, add the fillets to the skillet. Cook for 2-3 minutes per side, or until the fish is golden brown and flakes easily with a fork. Remove the fillets from the skillet and set them aside on a plate covered with foil to keep warm.

Step 5

In the same skillet, lower the heat to medium-low and add the butter.

Step 6

Once the butter has melted, stir in the minced garlic and cook for about 1 minute, or until fragrant.

Step 7

Add the lemon juice and stir to combine, letting the sauce simmer for about 1-2 minutes.

Step 8

Remove the skillet from the heat and stir in the chopped parsley.

Step 9

Drizzle the lemon butter sauce over the cooked orange roughy fillets.

Step 10

Serve immediately, garnished with lemon wedges on the side for an extra splash of citrus flavor.

Nutrition Facts

Serving size	639.8 grams (639.8g)

Amount per serving	% Daily Value*
Calories	1167

Total Fat 80.70g	103%
Saturated Fat 33.20g	166%
Polyunsaturated Fat 2.70g
Cholesterol 324mg	108%
Sodium 2649mg	115%
Total Carbohydrate 35.20g	13%
Dietary Fiber 4.00g	14%
Total Sugars 4.40g
Protein 81.00g	162%

Vitamin D 800IU	4000%
Calcium 118mg	9%
Iron 4mg	19%
Potassium 1079mg	23%

*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: 61.0%

Protein: 27.2%

Carbs: 11.8%