I grew up thinking fish was only good when it was battered and fried. That’s just how we ate it in our house. Every time mom tried baking fish, it came out dry and tasteless, so we stuck to the deep fryer.
Turns out, we just hadn’t discovered orange roughy yet. This fish is practically impossible to mess up in the oven – it stays moist and flaky without any fancy tricks. For anyone who’s nervous about cooking fish, this is the perfect place to start.
Why You’ll Love This Orange Roughy
- Quick preparation – Ready in just 25-40 minutes, this fish dish is perfect for busy weeknights when you need a fast but satisfying meal.
- Simple ingredients – With just a handful of basic seasonings and butter, you can create a flavorful fish dinner using ingredients you likely already have in your pantry.
- Healthy main dish – Orange roughy is a lean protein that’s low in calories but high in nutrients, making this recipe a great choice for anyone watching their diet.
- No-fuss cooking – Just season, pop it in the oven, and let it bake – it’s that easy! No complicated techniques or multiple pots and pans required.
What Kind of Orange Roughy Should I Use?
When shopping for orange roughy, you’ll most likely find it in the frozen section of your grocery store since it’s rarely available fresh in most markets. Look for fillets that are firm and white to light pink in color, without any dark spots or discoloration. Since orange roughy is a deep-sea fish, it’s almost always sold already filleted – you’ll want pieces that are similar in thickness (about 1-inch thick) so they cook evenly. If you’re buying frozen, make sure to thaw it completely in the refrigerator overnight and pat it dry with paper towels before cooking to ensure the best texture and even seasoning.
Options for Substitutions
This simple fish recipe works well with several substitutions if needed:
- Orange Roughy: Since orange roughy can be hard to find or expensive, you can use other mild white fish like cod, halibut, tilapia, or haddock. Just adjust cooking time based on the thickness of your fish – thinner fillets will cook faster.
- Melted butter: Olive oil makes a great substitute for butter if you prefer. You can also use ghee or even melted coconut oil for a different flavor profile.
- Smoked paprika: Regular paprika works fine, though you’ll miss the smoky flavor. You could add a tiny pinch of cumin to regular paprika to get a similar depth.
- Garlic salt: Out of garlic salt? Mix regular salt with garlic powder (use ¾ teaspoon salt and ¼ teaspoon garlic powder to replace 1 teaspoon garlic salt).
- Lemon pepper seasoning: You can make your own by mixing ground black pepper with lemon zest, or simply use black pepper and squeeze fresh lemon juice over the fish before serving.
Watch Out for These Mistakes While Baking
The biggest challenge when cooking orange roughy is overcooking, which can turn this delicate fish from moist and flaky to dry and rubbery in just a few minutes – aim for an internal temperature of 145°F and remember that the fish will continue cooking slightly after you remove it from the oven.
To prevent the fish from sticking to the pan (a common frustration), make sure your baking dish is well-greased and consider placing a piece of parchment paper underneath the fillets.
When applying seasonings, avoid the mistake of seasoning too far in advance of cooking, as salt can draw out moisture from the fish – instead, season right before it goes into the oven, and if you notice any liquid pooling in the pan during cooking, carefully drain it off to ensure proper browning.
For the best texture, let the fish rest for just 2-3 minutes after baking, but not longer, as fish cools quickly and is most enjoyable when served hot.
What to Serve With Orange Roughy?
Since orange roughy has such a mild, delicate flavor, it pairs really nicely with simple sides that won’t overpower the fish. A bed of fluffy rice pilaf or couscous makes an excellent base, soaking up any buttery juices from the fish. For vegetables, I like to keep things light with steamed asparagus, roasted broccoli, or a fresh green salad with lemon vinaigrette. You might also want to add a wedge of lemon on the side – a little squeeze of citrus right before eating brings out the best in any seafood dish!
Storage Instructions
Keep Fresh: Once your orange roughy has cooled down, place it in an airtight container and pop it in the fridge. It’ll stay good for up to 2 days, though fish is always best enjoyed as fresh as possible. If you have leftovers, try flaking them into a salad for lunch the next day!
Pack Away: If you’re meal prepping, portion the fish into individual containers right after cooking. This makes it super easy to grab and go for lunch. Just remember to keep it refrigerated and eat within 2 days for the best taste and texture.
Warm Up: To enjoy your leftover orange roughy, gently warm it in the microwave at 50% power in 30-second intervals until just heated through. You can also wrap it in foil and heat in a 275°F oven for about 10 minutes. Try not to overheat it, as fish can dry out quickly!
| Preparation Time | 10-15 minutes |
| Cooking Time | 15-25 minutes |
| Total Time | 25-40 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 600-700
- Protein: 100-110 g
- Fat: 30-35 g
- Carbohydrates: 0-2 g
Ingredients
- 24 ounces orange roughy fish
- 1 tablespoon melted unsalted butter
- 1 teaspoon smoked paprika
- 1 teaspoon garlic salt
- 1 teaspoon lemon pepper seasoning
- Cooking spray or olive oil (to prepare the pan)
Step 1: Prepare the Baking Sheet
Start by preheating your oven to 400°F (200°C).
Line a baking sheet with aluminum foil, and then spray the foil with cooking spray or rub it lightly with olive oil to prevent sticking.
Step 2: Prepare the Orange Roughy Filets
Rinse the orange roughy filets under cold water and pat them dry with paper towels.
This ensures that the seasoning adheres well and the fish cooks evenly.
Step 3: Season the Fish
Brush each fish filet with melted butter, covering the entire surface to enhance flavor and moisture.
Season the filets with paprika, garlic salt, and lemon pepper to taste.
Make sure the spices are evenly distributed on each piece of fish.
Step 4: Arrange and Bake
Place the seasoned filets onto the prepared foil-lined baking sheet, ensuring they are laid out in a single layer for even cooking.
Bake in the preheated oven for 15-25 minutes.
The cooking time will vary depending on the thickness of your filets; the fish is done when it flakes easily with a fork and reaches a temperature of 145°F (63°C).
Step 5: Serve
Once the fish is fully cooked, remove it from the oven and let it rest for a minute or two.
Serve your flavorful orange roughy filets with your choice of sides and enjoy!