Lemon-Orange Orange Roughy Recipe

Name: Lemon-Orange Orange Roughy
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 4
Ingredients: 1 tablespoon olive oil; 4 (4 ounce) fillets orange roughy; 1 orange, juiced; 1 lemon, juiced; 0.5 teaspoon lemon pepper

Cook Time: 5 minutes

Recipe for Orange Roughy Fillets

Yield: 4 servings

Ingredients:

1 tablespoon olive oil
4 (4 ounce) fillets orange roughy
1 orange, juiced
1 lemon, juiced
teaspoon lemon pepper

Directions:

Heat the olive oil in a large skillet over medium-high heat.
Once the oil is hot, place the orange roughy fillets into the skillet.
Drizzle the fillets with freshly squeezed orange juice and lemon juice.
Sprinkle the fillets evenly with lemon pepper for added flavor.
Cook the fish for 2 to 3 minutes per side, or until it flakes easily when tested with a fork.
For accuracy, use an instant-read thermometer to check the temperature of the fish; it should read at least 145F (63C) in the center.

Nutrition Facts (per serving):

Calories	140
Total Fat	4g
Saturated Fat	1g
Cholesterol	67mg
Sodium	139mg
Total Carbohydrate	8g
Dietary Fiber	2g
Total Sugars	4g
Protein	19g
Vitamin C	43mg
Calcium	44mg
Iron	1mg
Potassium	303mg

Servings Per Recipe: 4

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Nutrient information may not be available for all ingredients. If you're following a medically restrictive diet, consult your doctor or dietitian before preparing this recipe.

Origin and History

The Lemon-Orange Orange Roughy recipe is a modern take on preparing orange roughy, a fish native to the deep waters of the southern hemisphere, particularly around New Zealand and Australia. Historically, the orange roughy was not widely known in global markets until the 1970s, when it was introduced as a popular choice for commercial fishing. Despite its name, it is not related to the more familiar roughy fish but is instead a deep-water species of the genus Hoplostethus. The fish became widely popular due to its mild flavor and flaky texture, making it an ideal candidate for a variety of recipes.

Regional Variations

While the orange roughy is now enjoyed worldwide, its culinary use varies by region. In Australia and New Zealand, where the fish is primarily harvested, it is often paired with local ingredients such as lemon myrtle, a native herb that adds a unique citrus flavor to seafood dishes. In the United States, the fish is commonly cooked with lemon and citrus-based marinades, reflecting the broader trend of light, citrus-infused seafood dishes in American cuisine. The Lemon-Orange Orange Roughy recipe highlights this style, with fresh lemon and orange juices bringing out the delicate flavors of the fish.

Differences from Similar Dishes

Compared to similar dishes, such as lemon-baked cod or tilapia, the Lemon-Orange Orange Roughy stands out due to the unique combination of orange and lemon juice. The citrus glaze used in this recipe is a crucial part of its flavor profile, offering a tangy sweetness that complements the fish's mild taste. Unlike many other fish recipes that rely on heavier seasonings or breading, this dish keeps things light, focusing on the natural flavors of the fish with just a touch of lemon pepper. This is in contrast to, for example, a lemon garlic tilapia, which often uses more intense seasonings and butter-based sauces.

Where It's Typically Served

The Lemon-Orange Orange Roughy is a versatile dish that works well in a variety of dining settings. It is commonly served as part of a light dinner, often accompanied by steamed vegetables, quinoa, or a simple green salad. In more formal settings, such as fine dining or seafood restaurants, it might be served with a side of rice pilaf or roasted root vegetables. Its lightness and delicate flavor also make it a great option for a seafood entree at gatherings or holiday meals, providing a healthier alternative to heavier meat dishes.

Fun Facts

Orange roughy can live up to 150 years, making it one of the longest-living fish species in the world!
Despite its popularity, the orange roughy has become a controversial catch in recent years due to its slow reproduction rate and overfishing concerns.
For those looking for a more sustainable choice, some fisheries have begun offering farmed orange roughy, though wild-caught fish remain more common.
Because orange roughy has such a mild flavor, it can be paired with a wide variety of seasonings, from spicy Cajun rubs to sweet and tangy fruit glazes like the one in this recipe.

FAQ about Lemon-Orange Orange Roughy Recipe

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. When reheating, it's best to use a skillet on low heat to prevent the fish from becoming too dry.

Yes, you can substitute orange roughy with other mild, white fish such as tilapia, flounder, or cod. The cooking time might vary slightly depending on the thickness of the fillets.

It is not recommended to freeze cooked fish as the texture may change once reheated. If you must freeze, store the fish in a sealed container or freezer bag for up to 1 month, but keep in mind that the quality may degrade.

While it's best served fresh, you can prepare the fish in advance by cooking it and storing it in the fridge. Just reheat gently before serving. However, the texture of the fish may not be as perfect as when freshly cooked.

Absolutely! Feel free to experiment with different spices such as garlic powder, paprika, or fresh herbs like parsley or basil. You can also substitute lemon pepper with other citrus seasonings for a different flavor profile.

The fish is done when it flakes easily with a fork, and the internal temperature reaches 145°F (63°C). You can use a meat thermometer to ensure it is cooked through.

Yes, you can use bottled orange and lemon juice, but fresh juice will provide a more vibrant and natural flavor. If using bottled juice, make sure it is 100% pure and free from added sugars or preservatives.

This dish pairs wonderfully with light side dishes such as steamed vegetables, quinoa, couscous, or a fresh salad. Rice or roasted potatoes are also great choices to complement the flavors.

Yes, you can add a kick by sprinkling some cayenne pepper, chili flakes, or a dash of hot sauce. You can adjust the level of spice to suit your taste.

Comments

Raymond Brown

08/26/2024 06:36:10 AM

Great recipe! I made some adjustments to suit my preferences and calorie intake. I sprayed butter spray on the fish and shrimp (I also used 8 oz of raw shrimp), then seasoned them with Old Bay seasoning, Himalayan pink salt, fresh ground pepper, lemon pepper, and a touch of garlic powder on the shrimp. I used 1.5 tsp of olive oil, 3 cloves of garlic (2 minced, 1 sliced), and 5-6 chopped fresh basil leaves. I heated everything in the oil before adding the fish, shrimp, and juice. The fish cooked for 5 minutes, and I added the shrimp halfway through.

Scott Collins

09/21/2024 01:32:41 PM

This recipe is amazing with any kind of flaky white fish, such as flounder, tilapia, or grouper. I personally enjoy heating the oil in a large sauté pan, cooking the fish for about 4 minutes over medium-high heat until it's just starting to brown, then flipping it, pouring the juice over it, covering it, and removing it from the heat. In just about 5 minutes, it turns out perfectly every time. The "sauce" is delicious over rice, quinoa, or couscous as is, or you can reduce or thicken it with a bit of cornstarch. It also pairs well with either lemon or lime juice, whichever you have on hand. I love this recipe, and it's so easy that even kids can make it. Thank you!

Mark Hall

10/12/2023 11:50:28 AM

Explosive burst of flavors! This dish was both incredibly nutritious and delicious. I substituted 2 tablespoons of orange concentrate for fresh orange, seasoned the fillets with lemon pepper, and let them marinate for 10 minutes before pan-frying them in a bit of olive oil on medium-high heat. Once both sides were nicely browned, I added the lemon and orange sauce, simmering on medium heat to thicken. The result was outstanding, especially when paired with a quinoa and mushroom dish from the same site. The fish had a gorgeous orange glaze, and the flavors complemented each other perfectly. This has become one of my top choices for a healthy and satisfying dinner!

Karen Edwards

10/19/2023 08:47:00 AM

Review revised: I prepared the dish with cod, but unfortunately, the flavors of the freshly-squeezed orange and lemon juices were overpowered by the lemon pepper seasoning. Incorporating the juices at the start and then flipping the fillets resulted in a lack of fresh juice essence. The quick cooking time didn't allow the juice to enhance the fish, and upon flipping, the juice seemed to evaporate rapidly. If I were to attempt this recipe again (which seems unlikely), I'd suggest waiting until the fish is almost done cooking to add the juices for better flavor infusion. Furthermore, a garnish like chopped parsley or cilantro would greatly improve the presentation, as it currently lacks visual appeal.

Jerry Thomas

07/08/2024 02:28:01 PM

My husband couldn't stop raving about this recipe! It's foolproof! I consider myself a decent cook, but cooking fish has never been my forte. My husband, who is watching his cholesterol, kept asking how much butter I used to make it so deliciously buttery. He was surprised when I told him I didn't use any butter, just a small drizzle of olive oil in the pan. Simply sear the fish in the oil, squeeze the juice of one lemon and one orange over the top, sprinkle with lemon pepper, and let it simmer until flaky. I also added a bit of grated orange and lemon zest to the juice. It couldn't be easier!

Scott Nguyen

07/28/2024 01:29:01 AM

I have made this recipe multiple times and it never fails to taste delicious. The only alteration I make is using blood orange olive oil, which adds a unique twist to the flavor.

David Turner

03/04/2024 08:53:37 PM

I absolutely adore this recipe with any type of white fish.

Cook Time: 25 minutes

Lemon-Orange Orange Roughy Recipe