Simple Orange Roughy with Dill Sauce

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Here’s my go-to orange roughy recipe, topped with a creamy, homemade dill sauce that brings out the natural flavors of the fish. The combination of fresh herbs, lemon, and light seasoning makes this dish a winner every time.

This orange roughy has become my Thursday night dinner hero – it’s quick enough for busy evenings but still feels special enough for company. I often make extra sauce because my kids love drizzling it over their rice too. Who knew fish could be such a family favorite?

What Kind of Orange Roughy Should I Use?

Orange roughy fillets come in both fresh and frozen options at most fish counters, and either choice works well for this recipe. If you’re using frozen fillets, make sure to thaw them completely in the refrigerator overnight and pat them dry with paper towels before cooking. Look for fillets that are firm and white with no discoloration – they should be about 6 to 8 inches long and around 6 ounces each. 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, but you should check that the flesh is firm and doesn’t have any strong fishy smell.

Options for Substitutions

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

• Orange Roughy: Since orange roughy can be hard to find, you can use other mild white fish like cod, halibut, or tilapia. Just keep in mind that thinner fillets might need less cooking time.
• Reduced-fat mayo: You can swap this with Greek yogurt or sour cream for a different tangy taste. If using Greek yogurt, add an extra teaspoon of Dijon mustard to balance the flavors.
• Fresh dill: If fresh dill isn’t available, use dried dill (about 2-3 teaspoons) instead. You could also try fresh tarragon or basil for a different flavor profile.
• Citrus juices: Out of lemons or limes? You can use all lemon or all lime juice, or even try a splash of white wine vinegar mixed with a bit of water to get that acidic kick.
• Parmesan cheese: Romano or Asiago cheese work great here too. For a dairy-free version, try nutritional yeast – use about 1½ tablespoons instead.

Watch Out for These Mistakes While Cooking

The biggest challenge when cooking orange roughy is overcooking, which can turn this delicate fish tough and rubbery – the fillets are done when they flake easily with a fork and reach an internal temperature of 145°F (typically 8-10 minutes). A common error is not patting the fish dry before cooking, which prevents proper browning and can make the fish steam instead of developing a nice crust – take a minute to thoroughly dry the fillets with paper towels. When making the dill sauce, avoid the temptation to prepare it too far in advance, as fresh dill can lose its bright flavor over time – mixing it just before serving gives you the best taste. For the most flavorful results, let the sauce rest for 5-10 minutes after mixing to allow the flavors to blend together, and remember to taste and adjust the seasoning before serving.

What to Serve With Orange Roughy?

This mild, flaky fish with its creamy dill sauce pairs really well with simple sides that won’t overpower its delicate flavor. Rice pilaf or couscous makes a perfect base to soak up the tasty sauce, while steamed asparagus or roasted green beans add a nice pop of color to the plate. For a complete meal, you might want to add a light citrus salad with mixed greens – the bright flavors will complement the lemon and lime in the sauce. If you’re feeling fancy, a glass of crisp white wine like Pinot Grigio or Sauvignon Blanc would round out the meal perfectly.

Storage Instructions

Keep Fresh: Once cooked, place your orange roughy in an airtight container and pop it in the fridge. The fish will stay good for up to 2 days. For the dill sauce, store it separately in its own container in the fridge – it’ll keep well for about 3-4 days.

Make Ahead: You can prep the dill sauce a day in advance to save time – it actually tastes even better after the flavors have had time to mingle! Just give it a quick stir before serving. The fish itself is best prepared fresh, though, as reheating can make it a bit tough.

Leftover Tips: If you have leftover fish, try flaking it and mixing it into a salad the next day – it’s really good cold! The dill sauce can also jazz up other dishes like roasted vegetables or as a spread for sandwiches.

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: 600-700
• Protein: 80-90 g
• Fat: 30-40 g
• Carbohydrates: 10-15 g

Ingredients

• 5 to 7 fillets of orange roughy
• 1/2 cup mayo with reduced fat
• 2 teaspoons lemon juice
• 2 teaspoons lime juice
• 2 teaspoons dijon mustard
• 2 to 3 tablespoons chopped fresh dill
• 2 tablespoons parmesan cheese, finely grated

Step 1: Prepare the Baking Dish and Fish Fillets

Begin by preheating your oven to 375°F (190°C).

Spray a baking dish with Pam or any non-stick cooking spray to ensure the fish doesn’t stick to the dish.

Place the fish fillets in the prepared baking dish, arranging them in a single layer for even cooking.

Step 2: Make the Sauce

In a medium-sized bowl, combine mayonnaise, lemon juice, lime juice, and mustard.

Mix these ingredients together until well blended.

Add in some fresh or dried dill, and stir thoroughly to incorporate it into the sauce.

Step 3: Coat the Fish

Spread the prepared sauce evenly over the top of the fish fillets, ensuring that each piece is fully covered.

This will help keep the fish moist and infuse it with flavor.

Step 4: Add Parmesan Cheese and Bake

Sprinkle Parmesan cheese generously over the sauce-topped fish fillets.

Place the baking dish in the preheated oven and bake for approximately 20 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 5: Broil for a Crispy Finish

Once the fish is baked, switch the oven setting to broil.

Broil the fish for about 5 minutes, or until the top becomes crispy and golden brown.

Keep a close eye on it to prevent burning.

Step 6: Serve and Enjoy

Remove the baking dish from the oven and let the fish cool slightly before serving.

Serve the baked fish fillets with your favorite sides for a delicious and flavorful meal.