Garlic Crusted Roughy Food
GARLIC-CRUSTED ROUGHY RECIPE
If he weren't an experienced chef, one might assume that Chad Robinson was, at heart, a practical joker. With a straight face, he's demonstrating how to make pizza and ravioli -- without using any pasta or dough. Instead, thin slices of blanched and layered celery root do the job.Robinson is one of a growing corps of chefs in Los Angeles catering to diners following high-protein diets.Programs such as the Zone, Atkins and Sugar Busters have grown so popular, they've moved beyond the diet fringe and into the mainstream. Suddenly the world thinks carbohydrates are the enemy in the war on weight, not calories or fat. The only problem is, those evil carbs tend to be the very foods we crave most.But cooking foods that will satisfy those cravings is a culinary challenge that requires real creativity. Two L.A. chefs who are doing it well are Robinson, the executive chef of Sunfare, an L.A. company that delivers meals based on the Zone plan; and Raj Brandston of Zone Gourmet in West Los Angeles.With innovative substitutions for verboten ingredients, the chefs are attracting hundreds of customers willing to pay about $250 to $300 a week for breakfast, lunch, dinner and two snacks.*Restrictions a creative challengeThe carbohydrate thing can make a chef's life tough: forbidden is what many consider the staff of life -- bread, pasta and rice. Like many sensible weight-control plans, the Zone advocates the use of lean protein, low-carbohydrate grains, vegetables and fruits, and monounsaturated fat such as extra-virgin olive oil.Like other high-protein plans, the Zone suggests that each meal contain 30% protein, 30% fat and 40% carbohydrates. Diets such as these have virtually demonized carbohydrates in the minds of Americans, and the marketplace has responded with everything from low-carbohydrate energy bars to a new low-carbohydrate beer, Michelob Ultra.But some of the substitutions are easy: brown rice instead of white; steel-cut oats instead of instant; soy flour and protein powder in place of white flour; and turkey, chicken or fish instead of bacon and bologna.Replacing unhealthful food with leaner ingredients isn't the biggest challenge to most dieters, however. It's the tedium of buying, measuring and cooking the same kinds of basic diet food.The Zone's restrictions might discourage many home chefs, and some low-carbohydrate cookbooks, including "Zone Perfect Meals in Minutes," (Regan Books, 1997) by Barry Sears, founder of the Zone diet, don't offer much for discriminating palates.Recipes tend to rely on dried spices, prepackaged seasoning and sauce mixes or artificial products such as egg substitute.But the restrictions have become a creative challenge to some chefs."If I'm handed a recipe, I say, 'How can I clean it up and extract things that we aren't supposed to use?' " Robinson said.He has incorporated new cooking techniques, as well as ingredients. Unlike most commercial kitchens, Sunfare stocks nonstick cookware, trades longer cooking times for smaller amounts of oil, and often builds an entree beginning with the sauce."Most restaurants worry about getting food out quickly," Robinson said. "They use higher heat and more oil." His "low and slow" technique -- reducing the oil as necessary to cook -- allows him to create low-carbohydrate, lower-fat crumblike crusts for sauteed fish and chicken Parmesan, for example.*Pasta and pizza stand-insAfter much experimentation, Robinson created his low-carbohydrate ravioli and pizza. To make a "ravioli," disks of thinly sliced and blanched celery root are layered with mozzarella, smoked Gouda and seasoned ground chicken and topped with a final, cheese-sprinkled layer of celery root.The result is surprisingly accurate: The celery root flavor fades and you're left with just a pastalike texture.He's also created a nut-free pesto sauce -- basically, a standard recipe that omits the nuts and uses lime juice for a spike of extra flavor -- and a soft taco that wraps shredded chicken and salsa inside a "shell" of butter lettuce.Brandston finds himself scouring L.A.'s vast ethnic groceries and restaurants for inspiration. He's discovered sweet potato noodles in Koreatown that combine with spinach and eggs for a lighter egg foo young; created lasagna with slices of sweet potato standing in for the pasta sheets; and crafted a crepe batter by substituting soy flour and protein powder for the white flour.Chefs know that eating bland or boring food isn't going to keep most dieters happy. But when you can have your diet and your crepes too, there's hope for more to come.
Provided by Valli Herman-cohen
Categories MAINS, HEALTHY, FISH & SHELLFISH
Time 20m
Yield Serves 6
Number Of Ingredients 15
Steps:
- Place the fish in a glass dish and sprinkle with the lemon pepper and onion powder. Cover and refrigerate, about 2 hours.
- Cook the garlic in the oil in a skillet over low heat just until softened and very fragrant, 2 to 3 minutes. Drain the garlic, reserving the oil. Pat the garlic onto one side of the fish filets, then pat the parsley over the garlic.
- Heat 1 tablespoon of the reserved oil in a skillet over medium-high heat. Add half of the fish, garlic side down. Cook until browned, about 1 to 1 1/2 minutes. Gently turn the fish, reduce the heat to medium and cook until opaque in the center, about 3 more minutes. Repeat with the remaining fish.
- To serve, place a filet on each of 6 plates, garnish with parsley sprigs and serve with one-fourth cup sauce.
- Roast the bell peppers over a gas flame, turning, until the skin chars, 5 to 10 minutes. (You also can place the peppers 6 inches beneath the broiler.) Place the peppers in a bowl, cover with plastic wrap and let stand 5 minutes. Peel, seed and chop.
- Combine the peppers, oil, lemon juice, garlic and salt to taste in a blender until emulsified. Makes 2 1/4 cups (save the remainder for another use).
PARMESAN ORANGE ROUGHY
"I've always enjoyed orange roughy," relates Laura Freeman of Ruffin, North Carolina. "So as soon as I came across this recipe several years ago, I had to try it. It's been a regular entree at our house ever since because it's moist, delicious and easy to make."
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 5
Steps:
- In a shallow bowl, beat egg and milk. In another shallow bowl, combine the bread crumbs and Parmesan cheese. Dip fillets in egg mixture, then coat with crumb mixture. Place in a greased 13-in. x 9-in. baking dish. Bake, uncovered, at 425° for 15-20 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 239 calories, Fat 6g fat (2g saturated fat), Cholesterol 81mg cholesterol, Sodium 451mg sodium, Carbohydrate 21g carbohydrate (2g sugars, Fiber 1g fiber), Protein 25g protein. Diabetic Exchanges
BAKED PARMESAN ROUGHY
If you haven't tried it, flounder is a delicate and sweet fish. Bread it with cornflake-Parmesan mix and put it on the table in 25 minutes. -Patti Bailey, Chanute, KS
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 6 servings.
Number Of Ingredients 6
Steps:
- Preheat oven to 450°. In a large resealable plastic bag, combine cornflakes, cheese and salt. In a shallow bowl, combine eggs and milk. Dip fish fillets in egg mixture, then shake in cornflake mixture., Transfer to a greased 15x10x1-in. baking pan. Bake until fish just begins to flake easily with a fork, 15-20 minutes.
Nutrition Facts :
ORANGE ROUGHY IN GARLIC BUTTER
I made this up one night when I had some fresh fish, and not too much in the fridge that I could add to it. I served it with garlic & parmesan couscous, peas, and a salad.
Provided by TexasKelly
Categories Orange Roughy
Time 25m
Yield 2 serving(s)
Number Of Ingredients 6
Steps:
- Preheat oven to 450.
- Rinse filets in water, pat dry with paper towels.
- Set aside.
- Melt butter in a small saucepan.
- Add garlic, and white wine, stirring until all is mixed together.
- Spray a small square glass baking dish with cooking spray.
- Sprinkle both sides of fish with salt and pepper, and lay fish filets in the dish.
- Lay onion rings on top of fish, and pour garlic butter mixture over everything.
- Bake at 450 for 12-15 minutes, until fish flakes when you pick at it with a fork.
- This is super easy, low in calories, and also tastes great.
20 BEST WAYS TO COOK ORANGE ROUGHY
Step up your fish game with these tasty orange roughy recipes! You'll love how this delicious component enhances your next fish dinner recipe.
Provided by insanelygood
Categories Dinner Recipe Roundup Seafood
Number Of Ingredients 20
Steps:
- Select your favorite recipe.
- Organize all the required ingredients.
- Prep a delicious orange roughy recipe in 30 minutes or less!
Nutrition Facts :
GARLIC PARMESAN ORANGE ROUGHY
Steps:
- Preheat the oven's broiler and set the oven rack about 6 inches from the heat source.
- Place the orange roughy filets on the broiler pan and squeeze the lemon over the top of the fish. Broil the filets in the preheated oven for about 6 to 8 minutes.
- Combine parmesan, butter, dijionnaise, garlic, and salt in a small bowl. Remove the fish from the oven and spread the cheese mixture on top of the filets. Sprinkle with paprika. Broil until the topping is lightly browned and the fish flakes easily with a fork, about 3 minutes.
Nutrition Facts : Calories 253.4 calories, Carbohydrate 3.5 g, Cholesterol 110.1 mg, Fat 16.3 g, Fiber 0.8 g, Protein 24.3 g, SaturatedFat 9.1 g, Sodium 357.7 mg, Sugar 0.1 g
HERBED ORANGE ROUGHY
The simple seasonings in this recipe enhance the pleasant, mild flavor of orange roughy. It's a quick and easy way to prepare fish.-Sue Kroening, Mattoon, Illinois
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- In a small shallow bowl, combine the first seven ingredients; dip fillets on both sides in lemon mixture. , Lightly oil the grill rack. Grill, covered, over medium-hot heat or broil 4 in,. from the heat for 5-10 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 87 calories, Fat 5g fat (2g saturated fat), Cholesterol 33mg cholesterol, Sodium 192mg sodium, Carbohydrate 1g carbohydrate (0 sugars, Fiber 0 fiber), Protein 9g protein.
ALMOND CRUSTED ORANGE ROUGHY
You wouldn't think that such an elegant dish could be prepared so quickly and easily. The almonds can be swapped out for peanuts, pecans, or walnuts (to name a few), and the orange roughy can be replaced by other fish (like tilapia) if desired.
Provided by Late Night Gourmet
Categories Orange Roughy
Time 30m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Season both sides of each orange roughy fillet with salt and pepper.
- Whisk the egg and milk together in a shallow bowl.
- If almonds are already slivered, then they are ready to use. If not, then place in a food processor for 5 seconds to break them up. Pulse as needed. Alternately, place the almonds in a plastic bag and break up with a heavy metal can or meat mallet.
- Mix the almonds with the flour in a second shallow bowl.
- Melt the coconut oil in a pan on medium heat and roll around to coat. Vegetable oil can also be used.
- NOTE: for the next 2 steps, it's best to use one hand for the milk-egg bowl and the other for the almonds-flour bowl.
- Dredge the orange roughy fillets one at a time through the milk-egg mixture, holding them up to allow the excess liquids to drip off.
- Place the fillet in the almond-flour mixture. Using your dry hand, make sure the fillet is coated in flour and almonds. Press almonds into the fillet on both sides.
- Place one fillet at a time in time in the pan (unless you have a large enough pan to comfortably fit more than one). Cook fillet for 3 minutes on each side.
- Repeat steps 7-9 for remaining fillets.
Nutrition Facts : Calories 301, Fat 17.9, SaturatedFat 7, Cholesterol 115, Sodium 458.1, Carbohydrate 10.8, Fiber 2.2, Sugar 0.9, Protein 25.3
PAN FRIED ORANGE ROUGHY
Make and share this Pan Fried Orange Roughy recipe from Food.com.
Provided by Chef Lawrence Sye
Categories Egg Free
Time 30m
Yield 1 one serving, 1 serving(s)
Number Of Ingredients 12
Steps:
- -In a large bowl mix flour, cornmeal, garlic salt, pepper, old bay.
- -Season fisn lightly with salt and pepper.
- -Heat medium sautee pan over medium high heat and then add 2oz. of olive
- oil when oil is hot but not smoking flour the fish and pan fry until golden and cooked to perfrction.
- -In a large skillet heat and add 1oz. of olive oil when hot and starting to smoke add spinach toss for 40 sec.add salt and pepper.
- -Mix olives, tomato and cucumbers.
- -Place wilted spinach in the center of a large plate and arange fish on top of spinach and then top with the salsa.
Nutrition Facts : Calories 1171.5, Fat 75, SaturatedFat 10.4, Sodium 1391.2, Carbohydrate 121, Fiber 22.9, Sugar 15.7, Protein 23.2
ORANGE ROUGHY WITH ROAST GARLIC POTATO CRUST
Make and share this Orange Roughy With Roast Garlic Potato Crust recipe from Food.com.
Provided by Sandi From CA
Categories Orange Roughy
Time 55m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Preheat oven to 350°F Toss garlic cloves in olive oil; place in glass baking dish. Roast for 30 minutes until garlic is golden and soft. (Shake the pan several times while roasting.).
- Steam potatoes until soft; mash.
- Purée garlic with milk; add to potatoes. Add salt, pepper, tarragon, lemon rind and 2 tsp lemon juice.
- Place fillets in baking dish and cover evenly with potato mixture. Squeeze lemon juice liberally over each fillet.
- Broil fish for 12 to 15 minutes, until golden brown (make sure fish is cooked). Serve with lemon wedges.
Nutrition Facts : Calories 165, Fat 1.1, SaturatedFat 0.2, Cholesterol 26.3, Sodium 339.4, Carbohydrate 32.1, Fiber 5.4, Sugar 1.9, Protein 11.5
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