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Marilyns Treats

March 28, 2015 · 6 Comments

Broiled Orange Roughy

Main· Recipe Archive

When served with a baked potato and vegetable medley this baked orange roughy is a warm, complete and healthy dinner.
When served with a baked potato and vegetable medley this baked orange roughy is a warm, complete and healthy dinner.

Broiled Orange Roughy

In my home a good fish dinner once a week is always on the menu.

I remember every Christmas we went to Florida and fished the Everglades. And then we moved on to Lake Okeechobee for the New Year.

We filleted and cleaned the fish right there and cooked over a propane grill setup on the tailgate of the pickup.

I was too naive to be worried about my surroundings. And my uncles kept the best poker faces while we cooked.

If I knew then what I know now.

Anyway, Orange Roughy was one type of fish we always had to buy in the grocery.

And that is fine with me. I no longer want clean and cook my fish on the spot. I suppose I am a city girl at heart.

I love a good piece of fish when it is cooked correctly.

To me, when fish is cooked incorrectly it is like buying an expensive cut of beef and then boiling it.

When served with a baked potato and vegetable medley this baked orange roughy is a warm, complete and healthy dinner.

The methods for cooking fish I use the most are broiling, baking or grilling.

When broiled, orange roughy is tender and flaky.

This recipe uses a thin bread crumb coating to lock in the moistness of the filets.

These are the INGREDIENTS you will need:

  • 2 fillets orange roughy, thawed
  • 2 tablespoons olive oil
  • 1/4 Teaspoon Tabasco sauce,or to taste
  • 1/4 teaspoon oregano
  • 1/4 teaspoon cayenne
  • 1/4 teaspoon thyme
  • 1/4 cup dry breadcrumbs

These are the INSTRUCTIONS for preparation:

  • 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.
  • Remove from broiler and serve immediately.

The combination of the spices make this fish unique in taste.

Even though it is spicy, the bite isn’t too strong

It almost has a cajun flavor. And you can adjust the spices according to your own taste.

My husband likes everything spicy. So I added an extra spicy habanero sauce and left out the tabasco sauce.

I left one filet without the spices for myself. It was delicious and easy to prepare. I used a squeeze of lemon on mine for added flavor.

Adding the broccoli, carrots and baked potato rounded out the meal

We also enjoyed a nice Caesar salad after the meal.

Put a smile on the faces of your loved ones by having a warm dinner on the table when they come home from a hard long day at school or work.

When served with a baked potato and vegetable medley this baked orange roughy is a warm, complete and healthy dinner.

Broiled Orange Roughy

This meal is easy to make and very healthy. Your family will love to come home to a warm dinner of broiled orange roughy.
3.5 from 2 votes
Print Pin Rate
Course: Dinner
Cuisine: American
Keyword: fish, roughy
Method: broil
Skill Level: Intermediate
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Adjust Servings: 2
Calories: 238kcal
Author: Marilyn

Ingredients

  • 2 fillets orange roughy, thawed
  • 2 tablespoons olive oil
  • 1/4 Teaspoon Tabasco sauce,or to taste
  • 1/4 teaspoon oregano
  • 1/4 teaspoon cayenne
  • 1/4 teaspoon thyme
  • 1/4 cup dry breadcrumbs

Instructions

  • 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.
  • Remove from broiler and serve immediately.

Notes

©MARILYN’S TREATS. All images are copyright protected.

Nutrition

Serving: 1g | Calories: 238kcal (12%) | Carbohydrates: 9.8g (3%) | Protein: 15.7g (31%) | Fat: 14.8g (23%) | Saturated Fat: 2g (10%) | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 51mg (17%) | Sodium: 160mg (7%) | Potassium: 0mg | Fiber: 0.6g (2%) | Sugar: 0.8g (1%) | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg
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Nutrition Information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

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Meet the Chef

blankI am Marilyn Lesniak. Writer, Photographer and Chief Bottle Washer behind the scenes at Marilyn's Treats. Don’t burn down the kitchen!! Let me help with my Kitchen Tips, Hacks and Recipes for all levels of Chefs. Read More…

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Comments

  1. blankJoanne T Ferguson says

    April 1, 2015 at 11:04 PM

    Looks great Marilyn and very healthy!
    Thanks for this month’s MBR also!

    Reply
    • blankMarilyn says

      April 2, 2015 at 10:36 AM

      Thanks so much Joanne!

      Reply
  2. blankJean | DelightfulRepast.com says

    March 29, 2015 at 3:31 PM

    Marilyn, I need to make this soon. Fish is something I rarely, almost never, cook. Don’t know why that is.

    Reply
    • blankMarilyn says

      March 29, 2015 at 3:44 PM

      Jean, I know I was always afraid it would get too dry. Just check it and as long a it cooks for the time specified and stays moist you are good to go. Just takes practice. I add a touch f lemon juice if I don’t marinade. Good Luck!

      Reply
  3. blankMaureen | Orgasmic Chef says

    March 29, 2015 at 2:53 AM

    That’s a true comfort meal.

    Reply
    • blankMarilyn says

      March 29, 2015 at 4:25 AM

      Yes, Maureen you are so right! I appreciate you leaving comments.

      Reply

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