ORANGE ROUGHY ITALIANO
"I'm not a big fan of fish unless it's fried," confides Sherry Fletcher from Highland, Illinois. "But this recipe is so simple and good that it's become a favorite! It's also low in fat and packed with vitamin-rich veggies and Italian flavor."
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- In a large nonstick skillet coated with cooking spray, saute the zucchini, onion and oregano in oil for 5 minutes or until onion is tender. , Sprinkle the fillets with salt and pepper; place over zucchini mixture. Sprinkle with tomato. Reduce heat; cover and simmer for 10 minutes or until fish flakes easily with a fork. Sprinkle with cheese; cover and let stand for 2 minutes or until cheese is melted.
Nutrition Facts : Calories 167 calories, Fat 7g fat (2g saturated fat), Cholesterol 31mg cholesterol, Sodium 290mg sodium, Carbohydrate 5g carbohydrate (3g sugars, Fiber 2g fiber), Protein 21g protein. Diabetic Exchanges
EASY BAKED ORANGE ROUGHY
This is the first thing my husband cooked for me back when we were dating. Very simple but really delicious. I was hooked.
Provided by ratherbeswimmin
Categories Orange Roughy
Time 30m
Yield 4 serving(s)
Number Of Ingredients 5
Steps:
- Put fish fillets in a greased 11x7 inch baking dish.
- Sprinkle with seasoned salt, pepper, and paprika.
- Drizzle with melted butter.
- Cover and bake at 400 degrees for 15 to 20 minutes or until fish flakes easily.
ITALIAN BAKED ORANGE ROUGHY
How easy is this Italian Baked Orange Roughy? Place orange roughy fillets in a baking dish, top with kale & a few ingredients, & bake until delicious.
Provided by My Food and Family
Categories Home
Time 35m
Yield 4 servings
Number Of Ingredients 6
Steps:
- Heat oven to 375°F.
- Place fish in 13x9-inch baking dish sprayed with cooking spray.
- Combine remaining ingredients; spoon over fish.
- Bake 20 to 25 min. or until fish flakes easily with fork.
Nutrition Facts : Calories 150, Fat 4 g, SaturatedFat 0 g, TransFat 0 g, Cholesterol 70 mg, Sodium 380 mg, Carbohydrate 0 g, Fiber 2 g, Sugar 0 g, Protein 22 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.
ITALIAN ORANGE ROUGHY
Make and share this Italian Orange Roughy recipe from Food.com.
Provided by shelbyrose
Categories Orange Roughy
Time 25m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Place fish fillets in a shallow 2-quart microwave-safe dish; positioning the thickest portion of the fish toward the outside edges of the dish.
- Combine tomato juice, vinegar and contents of salad dressing envelope; mix well.
- Pour over fish.
- Cover and refrigerate 30 minutes.
- Sprinkle with onions and green pepper.
- Cover and microwave on high for 3 minutes.
- Turn fillets over; cover and cook 2-4 minutes longer or until fish flakes easily with a fork.
- Let stand, covered, for two minutes before serving.
Nutrition Facts : Calories 97, Fat 0.8, Cholesterol 68.2, Sodium 165.2, Carbohydrate 2.2, Fiber 0.4, Sugar 1.5, Protein 19.1
ITALIAN ORANGE ROUGHY
Make and share this Italian Orange Roughy recipe from Food.com.
Provided by healthy mamma
Categories Weeknight
Time 20m
Yield 4-6 serving(s)
Number Of Ingredients 8
Steps:
- heat non-stick skillet over med-high heat.
- drizzle EVOO around pan.
- saute chopped onion for about 3 minutes.
- push onion to side of pan, use more EVOO if necessary,.
- place DRY fish in pan, sprinkle w s & p.
- cook for 2 minutes on each side over med-high heat to sear fish.
- add white wine, this will release the fish from the pan, scrape bottom of pan w a spatula to deglaze.
- Turn heat down to LOW, add tomatoes & oregeno, cook covered for about 3 more minutes. Do not overcook fish!
- *Serve with couscous and sauteed spinach to complete meal.
Nutrition Facts : Calories 58.3, Fat 0.2, Sodium 221.3, Carbohydrate 8.8, Fiber 1.3, Sugar 5.4, Protein 1.1
ITALIAN ORANGE ROUGHY
"My family loves this moist and tender fish swimming in a flavorful sauce," writes Alice Mashek of Schaumburg, Illinois. "It's easy to marinate first, then cook quickly in the microwave.
Provided by Taste of Home
Categories Dinner
Time 10m
Yield 4 servings.
Number Of Ingredients 6
Steps:
- Place fish fillets in a shallow 2-qt. microwave-safe dish, positioning the thickest portion of fish toward the outside edges. In a small bowl, combine the tomato juice, vinegar and salad dressing mix; pour over fish. Cover and refrigerate for 30 minutes., Sprinkle with onions and green pepper. Cover and microwave on high for 2 minutes. Turn fillets over; cook 1-3 minutes longer or until fish flakes easily with a fork. Let stand, covered, for 2 minutes.
Nutrition Facts : Calories 105 calories, Fat 1g fat (0 saturated fat), Cholesterol 68mg cholesterol, Sodium 805mg sodium, Carbohydrate 4g carbohydrate (3g sugars, Fiber 0 fiber), Protein 19g protein. Diabetic Exchanges
ITALIAN ORANGE ROUGHY
This is a moist and tender fish swimming in a flavorful sauce. It's easy to marinate first, then cook quickly in the microwave. Marinating and stand times are not included.
Provided by Luvs 2 Cook
Categories Orange Roughy
Time 20m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Place fish fillets in a shallow 2-qt. microwave-safe dish, positioning the thickest portion of fish toward the outside edges.
- Combine tomato juice, vinegar and salad dressing mix; pour over fish.
- Cover and refrigerate for 30 minutes.
- Sprinkle with onions and green pepper.
- Cover and microwave on high for 2 minutes. Turn fillets over; cook 1-3 minutes longer or until fish flakes easily with a fork.
- Let stand, covered, for 2 minutes.
- Nutrition Facts: One serving equals 110 calories, 1 g fat (trace saturated fat), 23 mg cholesterol, 760 mg sodium, 9 g carbohydrate, trace fiber, 17 g protein. Diabetic Exchanges: 2 very lean meat, 1/2 starch.
Nutrition Facts : Calories 97, Fat 0.8, Cholesterol 68.2, Sodium 165.2, Carbohydrate 2.2, Fiber 0.4, Sugar 1.5, Protein 19.1
BAKED ORANGE ROUGHY
I did some experimenting to come up with this recipe. It's quick and easy enough to prepare for the family after coming home from work, and tasty enough for company.
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 6 servings.
Number Of Ingredients 13
Steps:
- For tartar sauce, in a small bowl, combine the mayonnaise, sour cream, pickle relish and mustard in a small bowl. Cover and refrigerate., In a large resealable plastic bag, combine the cornflake crumbs, Parmesan cheese and seasonings. Place the milk in a shallow bowl. Dip fillets in milk, then place in bag and shake to coat. , Arrange in a greased 15x10x1-in. baking pan. Bake at 450° for 10-15 minutes or until fish flakes easily with a fork. Serve with tartar sauce and lemon.
Nutrition Facts : Calories 331 calories, Fat 19g fat (4g saturated fat), Cholesterol 41mg cholesterol, Sodium 502mg sodium, Carbohydrate 18g carbohydrate (6g sugars, Fiber 0 fiber), Protein 21g protein.
DELECTABLE BAKED ORANGE ROUGHY
I love buttery, lemony white fish so I devised this simple recipe. For this dish, you can use roughy, tilapia, whitefish, halibut.... any nice white fish fillet. And this is a great way for NEWBIES to seafood to break in. The technique is pretty forgiving of mistakes and the fish WILL be done, but not overcooked. Enjoy!
Provided by Bone Man
Categories Orange Roughy
Time 30m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Pull off four sheets of good quality aluminum foil, each about 24 inches long. Double each one over so it's a foot long and spray with the cooking spray.
- Pre-heat the oven to 375-degrees F.
- Lay out a fillet on each sheet of foil and pull the sides up a bit so that it will hold liquid.
- Squeeze a half lemon over each fillet. Cut up the spent lemons into wedges and put the pieces around the fish.
- Pour the melted butter equally over each fillet. Lightly dust the top of each fillet with the paprika. Instead of paprika, you could substitute Old Bay Seasoning, which yields an excellent flavor. In any case, you may not need all the spice, depending on the size of your fillets.
- Close the foil and make a seal. Place the closed foil bowls into the oven, middle rack, and bake for 15 minutes.
- Revove the foil bowls from the oven, carefully open them to expose the filets and place them all on a sheet pan. Re-set the oven to "broil" (on "high" if there is a setting), and return the fish to the oven just above the middle rack. Broil for just a few minutes until you see very slight browning, no more than 5 minutes.
- Garnish with the parsley sprigs and serve hot with basmati rice on the side. (See: Recipe #217802 ). You can just leave the fish on the foil and place it on serving plates if you wish.
BAKED ORANGE ROUGHY ITALIAN-STYLE
Orange roughy is so good and because it's a very mild fish, you can add bold flavors to it. This is so easy, and really quick to make. If you make your own bread crumbs, just add some Italian seasonings, such as dried basil and oregano.
Provided by FLUFFSTER
Categories Orange Roughy
Time 45m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Preheat oven to 400°F (200°C.).
- Coat a medium size baking dish with non-stick cooking spray.
- In a shallow bowl, mix bread crumbs, Parmesan, Romano, garlic powder and salt.
- Brush both sides of the fillets with butter, and dredge in the bread crumb mixture.
- Arrange fillets in a single layer in the prepared baking dish, and sprinkle with parsley.
- Bake in pre-heated oven 10-15 minutes, or until the fish flakes easily with a fork.
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