Spice Up Your Dinner Table with These Mouth-Watering Orange Roughy Recipes

Welcome to our blog! If you’re looking to spice up your dinner table with some delicious and healthy recipes, you’ve come to the right place. Today, we’re featuring mouth-watering Orange Roughy recipes that are sure to impress your family and friends. Orange Roughy is a type of fish that’s low in fat, high in protein, and packed with omega-3 fatty acids. Plus, it’s a versatile fish that can be cooked in a variety of ways, making it perfect for weeknight dinners or special occasions.

Orange Roughy Recipes

Whether you’re a seafood lover or looking to incorporate more healthy options into your diet, these Orange Roughy recipes will not disappoint. From grilled Orange Roughy with mango salsa to baked Orange Roughy with garlic butter, we have something for every taste bud. So, grab your apron and let’s get cooking!

Delicious Orange Roughy Recipes to Try

If you’re looking for a new, delicious fish to add to your meal rotation, try orange roughy! This white fish has a firm texture and mild flavor that pairs well with a variety of seasonings and sauces. Here are three awesome orange roughy recipes to try:

Baked Orange Roughy with Lemon and Herbs

This easy baked orange roughy recipe is perfect for a healthy dinner option. The fish is seasoned with fresh lemon juice, garlic, and a blend of herbs, and then baked to perfection in the oven. Here’s how to make it:

  • Preheat your oven to 375°F.
  • Place the orange roughy fillets in a baking dish and drizzle with olive oil.
  • Squeeze fresh lemon juice over the fish, and season with minced garlic, salt, pepper, and your choice of herbs (such as thyme, oregano, or rosemary).
  • Bake the fish for 15-20 minutes, or until it’s cooked through and flakes easily with a fork.

This baked orange roughy is delicious served with a side of roasted vegetables or a light salad.

Fried Orange Roughy with Tartar Sauce

If you’re in the mood for something a little more indulgent, try this recipe for fried orange roughy with homemade tartar sauce. The fish is coated in a crispy panko breadcrumb crust and fried until golden brown, then served with a tangy homemade sauce made with mayo, pickles, and capers. Here’s how to make it:

  • Heat vegetable oil in a large skillet over medium-high heat.
  • In a shallow dish, mix together panko breadcrumbs, salt, pepper, and your choice of herbs (such as parsley or dill).
  • Dredge orange roughy fillets in flour, then dip in beaten egg, and coat in the breadcrumb mixture.
  • Fry the fish in the hot oil for 2-3 minutes on each side, until golden brown and crispy.
  • For the tartar sauce, mix together mayonnaise, chopped pickles, capers, lemon juice, and Dijon mustard until smooth. Serve alongside the fried fish.

This fried orange roughy is a fun weekend treat that’s sure to satisfy your cravings for something crispy and delicious.

Orange Roughy Tacos with Mango Salsa

If you’re in the mood for something a little more innovative, try these orange roughy tacos with mango salsa. The fish is coated in a spicy cumin and chili powder blend and fried until crispy, then topped with a sweet and tangy salsa made with fresh mango, red onion, and cilantro. Here’s how to make it:

  • Season orange roughy fillets with cumin, chili powder, salt, and pepper.
  • Dredge the fish in flour, then dip in beaten egg, and coat in panko breadcrumbs.
  • Fry the fish in hot oil for 2-3 minutes on each side, until golden brown and crispy.
  • For the mango salsa, combine diced mango, red onion, cilantro, lime juice, and salt in a bowl.
  • Heat corn tortillas in the oven or on a griddle, then fill with the fried fish and top with the mango salsa.

These orange roughy tacos are a fusion of flavors and textures that are perfect for those who enjoy experimenting with different cuisines.

Health Benefits of Eating Orange Roughy

Orange roughy is a species of fish commonly found in deep waters, and it is known to provide numerous health benefits when included in your diet. Here are some of the health benefits of consuming Orange Roughy:

High in Protein

Protein is an essential nutrient that your body needs to build and repair tissues. Orange roughy is an excellent source of protein, with a 4-ounce serving containing around 22 grams of protein. This makes it a great option for athletes and individuals who are looking to build or maintain muscle mass.

In addition to its protein content, orange roughy is also rich in vitamins and minerals such as vitamin D, selenium, and phosphorus, which all play important roles in supporting overall health and wellness.

Rich in Omega-3 Fatty Acids

Orange roughy is also a good source of Omega-3 fatty acids, which are beneficial for heart health, brain function, and reducing inflammation in the body.

Studies have found that consuming Omega-3 fatty acids can help reduce the risk of heart disease by decreasing blood pressure, triglycerides, and the formation of blood clots. Additionally, Omega-3s are essential for brain health and may improve cognitive function and reduce the risk of depression and anxiety.

Low in Calories and Fat

Compared to other types of seafood, orange roughy is low in calories and fat. A 4-ounce serving contains only 98 calories and 1 gram of fat, making it a great option for those who are watching their weight or trying to maintain a healthy diet.

Orange roughy is also low in saturated and trans fats, which are known to increase the risk of heart disease and other health conditions. Instead, it is a good source of healthy unsaturated fats, which are essential for maintaining good health.

In conclusion, orange roughy is a delicious and nutritious addition to any diet. It is high in protein, rich in Omega-3 fatty acids, and low in calories and fat, making it an excellent option for supporting overall health and wellness.

Exciting Orange Roughy Recipes to Try

If you’re looking for a delicious and healthy seafood, why not try orange roughy? This white fish with its delicate flavor is perfect for people who love eating fish. It’s called “Orange Roughy” because of its distinct orange skin that changes to a silver-white when cooked. This species of fish is found in the deep waters of the Pacific and Atlantic oceans. It is caught using bottom trawlers, bottom long-liners, and jiggers.

Choosing Fresh Orange Roughy

When buying orange roughy, it is essential to select fresh fish to ensure that your recipe turns out great. Choose a fish with a bright hue, shiny skin, and clear, bright eyes. These characteristics indicate that the fish is fresh. Avoid buying fish that has dull or sunken eyes. Also, avoid fish with mushy flesh or a strong odor; this means that the fish is old and not fresh.

When purchasing frozen orange roughy, make sure that it has been properly stored at a low temperature. Also, look for unopened packaging, no visible frost, and no signs of freezer burn.

Storing Orange Roughy

If you bought fresh orange roughy, store it in the fridge. Wrap it in foil or a plastic bag and place it in the coldest part of the fridge, which is usually the bottom shelf. Alternatively, if you’re not going to eat it soon, store it in the freezer. Well wrapped fish can last up to three months in an airtight container.

When storing frozen orange roughy, keep it in the freezer at a consistent temperature of -18°C (0°F) or lower. Always wrap the fish in plastic wrap or a plastic bag to prevent air from getting in. If air gets into the container, it will result in freezer burn.

Delicious Orange Roughy Recipe Ideas

Now that you’ve learned how to choose and store orange roughy, let’s explore some exciting and scrumptious recipes that you can try:

1. Grilled Orange Roughy

Grilled orange roughy is a simple yet flavorful recipe that you can prepare in less than 15 minutes. All you need is salt, black pepper, garlic powder, and olive oil to season the fish. Grill the fish for 4-5 minutes on both sides until it’s cooked through and serve with steamed vegetables.

2. Orange Roughy Soup

You can enjoy orange roughy in soup form too! This tasty recipe combines vegetables, herbs, and fish to make a warm and hearty soup. Add diced carrots, onions, and celery to a pot with crushed garlic and sauté until softened. Add chicken stock, diced tomatoes, herbs, and orange roughy, and let it simmer for 20 minutes until the fish is cooked and tender. Serve with crusty bread for a complete meal.

3. Panko-Crusted Orange Roughy Fillets

If you love crispy fish, then you’ll enjoy this innovative orange roughy recipe. Coat the fish with panko breadcrumbs, salt, and pepper. Dip the fish in beaten eggs, then coat once more in the breadcrumbs. Pan-fry the fish until crispy and golden brown. Serve with your favorite dipping sauce and salad greens.

Orange roughy is a versatile fish that you can prepare in many ways. Whether you’re grilling, frying, or stewing, the flavorful flesh of this fish will make your recipe taste great. As you learned in this article, selecting fresh fish and storing it correctly is vital to enjoying a delicious and healthy meal. So go ahead and add this delightful fish to your menu, and invite friends and family to share in the culinary adventure.

Thank You for Joining Us

We hope that these Orange Roughy recipes will add a splash of excitement to your dinner table. Whether you are a seafood enthusiast or a novice cook, these dishes are bound to impress. The best part is that they are quick, easy, and bursting with flavor. So, why not try them out tonight?

Don’t forget to bookmark our site for more tantalizing recipes and updates. We will keep adding new content to keep your taste buds buzzing. We would also love to hear your feedback and suggestions, so feel free to reach out to us. Thanks for reading, and happy cooking!


1. What is Orange Roughy?

Orange roughy is a type of fish native to New Zealand and Australia, known for its mild and delicate flavor.

2. Can I substitute Orange Roughy with another fish?

Yes, you can substitute Orange Roughy with other white-fleshed fish such as cod, haddock, tilapia, or sole.

3. How should I store Orange Roughy?

Store Orange Roughy in the refrigerator, wrapped tightly in plastic wrap or in an airtight container. It should be consumed within 2-3 days of purchase.

4. What cooking methods work best for Orange Roughy?

Orange Roughy can be baked, broiled, steamed, poached, or grilled. It is a versatile fish that can be cooked in various ways.

5. What are some good seasoning combinations for Orange Roughy?

Orange Roughy goes well with lemon, garlic, herbs such as thyme, rosemary, and parsley, and spices like paprika, cumin, and turmeric.

6. Can I freeze Orange Roughy?

Yes, Orange Roughy can be frozen. Wrap it tightly in plastic wrap or aluminum foil, or place it in an airtight container or freezer bag. It can be stored in the freezer for up to 6 months.

7. What are some side dishes that pair well with Orange Roughy?

Orange Roughy can be served with a variety of vegetables such as asparagus, broccoli, green beans, or roasted potatoes. It also goes well with rice, quinoa, or a fresh salad.

8. Is Orange Roughy a sustainable fish?

Orange Roughy is not considered a sustainable fish due to overfishing. It is recommended to choose other sustainable options such as tilapia, trout, or salmon.

9. Can I use frozen Orange Roughy?

Yes, frozen Orange Roughy can be used. Thaw it in the refrigerator overnight before cooking for best results.

10. How can I tell if Orange Roughy is cooked properly?

Orange Roughy should be cooked until the flesh is opaque and flakes easily with a fork. The internal temperature should reach 145°F. Avoid overcooking, as it can cause the fish to become dry and tough.

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About the Author: David Dunlap

Worked in restaurants for years before turning to food writing and has won multiple awards for the work, including more than a dozen awards.

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