Have you ever had orange roughy before? To be honest, we wouldn’t be surprised if you said no, because it’s not as prevalent as it used to be, which is a shame because it is a truly delicious fish, with a similar texture to tilapia.
While baked or grilled orange roughy is the most popular way to cook this fish, you can also pan sear, sauté, or smoke it too.
Below you’ll find 29 delicious orange roughy recipes that cook orange roughy in a variety of ways. But first let’s answer the question, what is orange roughy?
What Is Orange Roughy?
Orange roughy are fish that are found in the waters of Australia and New Zealand, and they live particularly close to the ocean surface. They are normally bright orange – hence the name – and usually weigh 3-4 lbs.
Since they usually swim close to the ocean floor, fishing them usually involves trawling the ocean floor.
The orange roughy that end up on our plates are usually 30 to 50 years old, but they can live up to 150 years old.
1. Grilled Orange Roughy With Blueberry Mango Salsa
What makes this recipe so genius is the taco seasoning marinade, as well as the blueberry mango salsa which gives the fish a vibrant sweetness.
The fruit, jalapeño, lime, and queso fresco makes this dish a party in your mouth! This recipe is sweet yet savory, but so simple.
2. Breaded Orange Roughy
This orange roughy recipe with a panko and Parmesan cheese coating is sure to go down a treat at your dinner table.
3. Dill Parmesan Crusted Orange Roughy
This recipe calls for dill which provides a tangy boost to the flavor profile of the orange roughy.
4. Blackened Orange Roughy
If you like your fish blackened, then you’ve got to try this recipe! For best results, we advise using a cast iron skillet.
The spice mix in this orange roughy is what really makes this recipe special, combining cumin, garlic powder, oregano, paprika, pepper, salt, and thyme that completely covers the fillets.
5. Orange Roughy In A Lemon Butter And Caper Sauce
With this recipe you can either braise or steam your orange roughy as long as the fish remains nice and moist!
6. Pan Fried Sesame And Walnut Crusted Orange Roughy
This orange roughy has a seriously crusty coating thanks to crushed walnuts and sesame seeds. Not only is this a delicious and delightful recipe, but it’s a twist on pan fried, breaded orange roughy.
7. Easy Baked Orange Roughy With Peppers
This easy, baked orange roughy recipe is super simple and adaptable to whatever flavors you prefer when cooking fish.
8. Citrus Orange Roughy Baked In Foil
Baking orange roughy in foil is a great way to cook this fish, and it makes cleaning up easier.
What’s not to love? Think you can’t bake a fish in the oven using foil? Well, we’re here to tell you that you can! But we recommend using heavy-duty aluminum foil for the best results.
9. Baked, Creamy Orange Roughy
This recipe balances out two amazing textures – baked and creamy – for a truly scrumptious dinner.
10. Lime And Herb Orange Roughy
While there are a host of amazing seasonings in this orange roughy, the lime is the star of the show.
11. Orange Roughy With White Wine Sauce
This orange roughy is a great dish to make if you’re having date night at home! This decadent dish is sure to win anybody’s heart and leave them wanting more.
12. Fish à la Meunière
You only need a handful of ingredients to make this decadent dinner, and it can be ready in just 20 minutes.
This is a great dinner party dish, as it gives you more time entertaining your guests and less time stressing out in the kitchen.
13. Bistro Orange Roughy
This bistro orange roughy recipe can be ready in just 30 minutes – yes, really! Every gorgeous bite gives you a hit of buttery white wine sauce that is irresistible.
14. Caesar Orange Roughy
This Caesar orange roughy dish is surprisingly easy to make and needs just four ingredients. It’s tender and ridiculously flavorful.
15. Cajun Fried Fish And Cheese Grits
If you want to put a Southern twist on orange roughy, look no further than this Cajun fried fish with cheese grits recipe! With warm spices and a tender texture, this dish is hard to resist.
16. Air Fryer Orange Roughy
This recipe requires little oil and just 20 minutes to create an orange roughy fillet that is crisp on the outside, and tender and juicy on the inside.
17. Orange Roughy With Thai Coconut Sauce
If you love fish curry, you’re going to love this recipe! The coconut sauce and Thai spices are divine, and it’s super easy to make.
18. Pistachio Crusted Orange Roughy
If you’re a fan of pistachios, you’re going to love this orange roughy recipe! Not only is it delicious, but a great choice if you need to whip up a quick dinner.
19. Mediterranean Baked Orange Roughy
If you’ve never combined olives and tomatoes in a fish dish before, we’re here to advocate for this scrumptious combination!
This dish is bright and beyond delicious, especially with some feta scattered over the top.
20. Honey Orange Fish Fillets
If you like combining sweet with savory, you have to try this honey orange roughy recipe. It tastes amazing, and only takes 15 minutes to prepare.
21. Pecan-Crusted Fish Fillets
This buttery, crunchy, satisfying fish is love at first bite! Every lemony, nutty bite melts in your mouth. This is certain to be your new favorite fish dish!
22. Glazed Orange Roughy
Apricot fruit and Dijon mustard gives this fish a gorgeous golden glaze. Serve this at your next dinner party and your guests will be amazed that you whipped this up with just four ingredients.
23. Sweet And Sour Orange Roughy
The sweet and sour sauce in this orange roughy recipe gives the fish a real boost and is certain to make your mouth water.
The orange roughy just needs to be quickly sautéed, before being further sautéed with bell peppers, carrots, garlic, ginger, and onions to make the fish nice and soft.
24. Sautéed Orange Roughy With Mustard Tarragon Cream Sauce
The herbal and creamy sauce in this recipe is a delicious way to jazz up a mild orange roughy.
Shallots, fresh tarragon and whole grain mustard enliven this creamy sauce, and the recipe as a whole makes for a great quick dinner.
25. Crab Stuffed Orange Roughy
Is your mouth watering right now? Ours is too! After all, orange roughy stuffed with crab sounds absolutely delicious!
It’s also surprisingly easy to make. Just spread a spicy crab mixture over orange roughy fillets, before rolling them up and placing them on a baking sheet before placing in the oven.
26. Spice Seared Orange Roughy
When you’ve got some time to soak an orange roughy in a milk bath, pencil this recipe into your diary for a truly succulent, indulgent dinner.
27. Prosciutto Wrapped Roughy
This fish dinner is simple and elegant and is sure to go down a treat with your family!
All you need to do is season orange roughy fillets with dried and fresh rosemary before wrapping them in prosciutto.
28. Orange Roughy In Parchment With Pesto
Herbal, savory pesto gives orange roughy an instant hit of flavor! You just need to place your orange roughy fillers to a foil or a sheet of parchment before coating them in pesto and folding into a sealed pack.
29. Lemon Orange Roughy
This is one of the easiest orange roughy recipes you can ever make, and is great for a quick, midweek dinner.
You just need to melt butter and a teaspoon of olive oil into a skillet, before brushing the melted butter over the fillets and adding salt and pepper. Done!
Frequently Asked Questions
Why Is Orange Roughy Controversial?
Orange roughy is controversial because of the toxins that this fish can accumulate over their lifespan, particularly mercury.
The amounts of mercury in orange roughy can be so high that it can affect brain function, and the Environmental Defense Fund has even issued a warning against eating it, particularly if you are pregnant.
It also warns against children eating it all together, and experts recommend eating orange roughy no more than twice a week.
Plus, on the environmental side of things, orange roughy is considered to be one of the worst fish you can eat because of their low reproduction rate.
What Side Dishes Should You Serve With Orange Roughy?
The best dishes to serve with orange roughy are citrus sauce, French fries, grilled vegetables, pasta, rice, and risotto.
How Can You Tell When Orange Roughy Is Done?
You can check if your orange roughy is done after cooking it for 4 minutes. If the fish doesn’t easily flake off with a fork, cook for a further 30 seconds until the fish appears to be cooked through.
There are many ways you can cook orange roughy, and one method isn’t better than the other, particularly because orange roughy is one of the mildest pieces of fish you can cook.
But this mild flavor also helps to make every orange roughy recipe unique, depending on the herbs and spices used.
We hope these recipes have inspired you to give this fish a try!
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