Healthy Orange Roughy in Orange Sauce

Looking for a fish dinner that’s not the same old salmon or tilapia? Orange roughy has been my go-to lately whenever I want to switch things up in the kitchen. There’s something nice about its mild flavor that makes it perfect for trying new sauces and seasonings.

I discovered this orange sauce recipe by accident one night when I was trying to use up some citrus sitting on my counter. Now it’s become one of those reliable dishes I make whenever I want something that feels a bit special, but doesn’t take all evening to prepare. The bright citrus flavors really work well with the fish, and my kids actually ask for seconds – which, if you have picky eaters at home, you know is pretty much a miracle.

You can have this on the table in under 30 minutes, and it pairs perfectly with rice or roasted vegetables. Trust me, this might become your new favorite way to serve fish too.

What Kind of Orange Roughy Should I Use?

When shopping for orange roughy, you’ll most likely find it in the frozen section since fresh orange roughy isn’t commonly available in most markets. Look for fillets that are firm and white, without any yellowing or dark spots. Since orange roughy is a deep-sea fish that’s typically sold already filleted, you won’t need to worry about different cuts or varieties. If you’re working with frozen fillets, make sure to thaw them completely in the refrigerator overnight and pat them dry with paper towels before cooking. For the best results, choose fillets that are similar in size and thickness so they’ll cook evenly.

Options for Substitutions

Need to make some swaps? Here are some helpful substitutions for this citrus fish dish:

• Orange Roughy: Orange roughy can be replaced with other mild white fish like cod, halibut, or tilapia. Just keep in mind that cooking times might need to be adjusted – thicker fillets will need a few extra minutes, while thinner ones will cook faster.
• Orange and Lemon: If you’re short on fresh citrus, you can use bottled juice (about 3 tablespoons each of orange and lemon juice), though you’ll miss out on the zest. In a pinch, you could use all lemon or all orange, or even try lime for a different twist.
• Fresh Garlic: Out of fresh garlic? Use ¼ teaspoon of garlic powder for each clove, or 1 teaspoon of pre-minced garlic from a jar.
• Olive Oil: You can swap olive oil with any neutral cooking oil like canola or grapeseed oil. Melted butter also works well and adds a nice richness to the sauce.
• Fresh Parsley: Fresh cilantro or dill make good alternatives for garnish, or you can skip the herbs altogether – the dish will still taste great!

Watch Out for These Mistakes While Cooking

The biggest challenge when cooking orange roughy is overcooking, which can quickly turn this delicate fish from perfectly flaky to tough and dry – aim for an internal temperature of 145°F and remember that the fish will continue cooking slightly after you remove it from heat. A common error is not patting the fish dry before cooking, which prevents proper browning and can make the fish steam instead of sear – take an extra minute to thoroughly dry the fillets with paper towels. When making the citrus sauce, avoid the temptation to rush the process by cooking it on high heat, as this can make the garlic bitter and cause the citrus to lose its fresh flavor – instead, keep the heat medium-low and let the sauce gently reduce. For the best flavor, make sure to zest your citrus before juicing, and only add the fresh parsley at the very end to maintain its bright taste and color.

What to Serve With Orange Roughy?

This citrusy fish dish pairs wonderfully with light, fresh sides that won’t overpower its delicate orange-lemon flavor. A simple steamed rice or couscous makes the perfect base to soak up all that tasty citrus sauce. For vegetables, try roasted asparagus or a mix of sautéed zucchini and yellow squash – they’re light enough to let the fish remain the star of the show. If you want to add a bit more color to your plate, a fresh green salad with a light vinaigrette or some roasted cherry tomatoes would work really well too.

Storage Instructions

Keep Fresh: If you have any leftover orange roughy, place it in an airtight container and put it in the fridge. The fish will stay good for up to 2 days, though it’s best enjoyed within 24 hours. The citrus sauce might make the fish a bit softer over time, so keep that in mind!

Make Ahead: You can prep the orange-lemon sauce up to a day ahead and store it in a separate container in the fridge. When you’re ready to cook, just bring the sauce to room temperature and continue with the recipe. The fish itself is best prepared fresh rather than made ahead.

Enjoy Later: To serve leftover fish, gently warm it in the microwave at 50% power in 30-second intervals until just heated through. Try not to overheat it, as this can make the fish tough. You can also enjoy it cold in a salad – it’s actually quite nice this way!

Preparation Time	10-15 minutes
Cooking Time	20-25 minutes
Total Time	30-40 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 400-450
• Protein: 80-85 g
• Fat: 20-25 g
• Carbohydrates: 10-15 g

Ingredients

• 1 orange (zest and juice used for sauce)
• 2 tbsp olive oil
• fresh parsley (chopped for garnish)
• black pepper (freshly ground preferred)
• 1 lemon (zest and juice used for brightness)
• 24 oz orange roughy fillets
• salt
• 2 cloves garlic (finely minced for best flavor)

Step 1: Prepare the Citrus Sauce

In a bowl, whisk together the freshly squeezed orange juice, lemon juice, grated orange zest, grated lemon zest, minced garlic, and olive oil.

This will create a flavorful citrus marinade that will elevate the taste of the orange roughy fillets.

Step 2: Marinate the Fillets

Place the orange roughy fillets in the prepared marinade.

Ensure each fillet is well-coated, and let them soak in the flavors for about 15 minutes.

This short marinating time will infuse the fish with the bright, zesty essence of the citrus ingredients.

Step 3: Oven Preparation and Cooking

Preheat the oven to a moderate temperature suitable for baking fish.

Arrange the marinated fillets in a baking dish, ensuring they are laid out evenly.

Pour some of the leftover marinade over the fillets to keep them moist during baking.

Bake the fish until it flakes easily with a fork, indicating that it’s perfectly cooked.

Step 4: Garnish and Serve

Once the fish is baked to perfection, remove it from the oven.

Garnish with fresh parsley and additional slices of citrus for a burst of color and extra flavor.

Serve your citrus-baked orange roughy warm, enjoying the freshness of the herbs and the tangy zest of the citrus.