BROILED ORANGE ROUGHY
I heard the best way to prepare orange roughy is to broil it.I have been doing it this way and it comes out perfect. Serve with a green vegetable and some roasted potatoes.
Provided by Sageca
Categories African
Time 25m
Yield 2 filet, 2 serving(s)
Number Of Ingredients 7
Steps:
- Stir oil and a bit of Tabasco together set aside.
- Mix together bread crumbs with herbs set aside.
- Brush olive oil mixture on filets.
- Roll in breadcrumbs mixture.
- Broil 4-5 inches from the heat for 10 minutes.
- Flip it on the other side and broil another 4-10 minutes until fish flakes easily with a fork.
- The broiling time depends on the thickness of the filet.
Nutrition Facts : Calories 238.2, Fat 14.8, SaturatedFat 2, Cholesterol 51, Sodium 160.4, Carbohydrate 9.9, Fiber 0.7, Sugar 0.9, Protein 15.8
BROILED ORANGE ROUGHY - LOW FAT AND SO HEALTHY!
Terrance from Auckland shared his favourite recipe with us. Orange Roughy is a white, mild, firm textured fish popular from the cold deep waters of New Zealand. You can substitute halibut or red snapper.
Provided by Rita1652
Categories Orange Roughy
Time 12m
Yield 6 serving(s)
Number Of Ingredients 11
Steps:
- Place fillets in a shallow baking dish. Combine white wine, ginger, onion, garlic, lemon juice, soy sauce and crushed red pepper and process in a blender until smooth. Pour over fillets, cover and marinate in refrigerator about 1 hours.
- Remove the fillets from the marinade and season with salt and pepper then coat both sides with sesame seeds. Spray broiler pan with non-stick vegetable spray and pre-heat broiler.
- Broil about 4 inches from heat for 6 to 8 minutes or until fish flakes easily with a fork.
- Be careful not to overcook!
- Serve with lemon.
- Garnish with Parsley and or Lemon.
LOW-FAT ORANGE ROUGHY
This fish recipe of Orange Roughy, fresh ginger sauce, scallion, and garlic is delicious and simple to bake in your oven.
Provided by DeCielo
Categories Orange Roughy
Time 22m
Yield 4 fillets, 4 serving(s)
Number Of Ingredients 7
Steps:
- Instructions.
- Preheat the oven to 400°F Mix the sherry or vermouth, soy sauce, sesame oil, onion, ginger, and garlic in a small bowl.
- Place the fish fillets in an ovenproof casserole dish. Drizzle the marinade over the fish and bake for 12 minutes or until the fish flakes easily.
- Cod, sole, or flounder may be substituted for the orange roughy.
Nutrition Facts : Calories 316.8, Fat 7.5, SaturatedFat 1, Cholesterol 51, Sodium 1136, Carbohydrate 10.1, Fiber 0.7, Sugar 2.4, Protein 16.1
SAUCY ORANGE ROUGHY
Both the seafood and citrus lovers in your home will request this entree time and again. Not only are the orange roughy fillets tender and the sauce delicious, but the dish is ready in moments. I haven't found anyone who didn't think it was wonderful! -Bette Hunn, Orosi, California
Provided by Taste of Home
Categories Dinner
Time 15m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- In a small microwave-safe dish, combine the first six ingredients until smooth. Microwave, uncovered, on high for 45 seconds; stir. Cook 45 seconds longer or until thickened. Stir in orange zest and tarragon; set aside., Place fish in an ungreased 11x7-in. microwave-safe dish, with the thickest side toward the outside of the dish. Sprinkle with salt. Cover and microwave on high for 3 minutes. , Top with orange sauce. Microwave, uncovered, on high for 30-45 seconds or until fish flakes easily with a fork. Serve with orange slices and fresh tarragon if desired.
Nutrition Facts : Calories 111 calories, Fat 1g fat (0 saturated fat), Cholesterol 23mg cholesterol, Sodium 475mg sodium, Carbohydrate 8g carbohydrate (0 sugars, Fiber 0 fiber), Protein 17g protein. Diabetic Exchanges
BROILED ORANGE ROUGHY
Based on a recipe from Taste of Home's Low-Carb Recipes. The intro states, "The fillets are flaky, moist and mildly flavored. They can be broiled in the oven, but I often cook them on our outdoor grill instead to cut down on kitchen cleanup."
Provided by mersaydees
Categories Orange Roughy
Time 25m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Lay fillets in a shallow dish; sprinkle garlic powder over.
- In small bowl, mix together butter, lemon juice and soy sauce; pour over fish and turn.
- Marinate for 10 minutes. Drain and discard marinade.
- Arrange fillets on broiler pan. Broil 3-4 inches from heat for 10 minutes or until fish flakes easily with a fork, turning once.
- Sprinkle with paprika and serve.
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