Smothered Orange Roughy Food

HERBED ORANGE ROUGHY

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.

BROILED ORANGE ROUGHY

Steps:

• 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.

EASY BAKED ORANGE ROUGHY

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.

SMOTHERED ORANGE ROUGHY

Steps:

• 1. Mix lemon juice and walnut oil. Pour over fillets. Cover and refrigerate at least 15 minutes but not more than 1 hour. Drain fish discard marinade.2. Heat oven to 375°.3. Place fish fillets on 12- to 15-inch piece of aluminum foil or parchment paper and sprinkle with marjoram and salt. Top with tomatoes, bell pepper and onion. Wrap fish in foil, sealing tightly. Place on cookie sheet. Bake 15 minutes or until fish flakes easily with fork.1 Serving: Calories 155 (Calories from Fat 20) Fat 2g (Saturated 0g) Cholesterol 60mg Sodium 250mg Carbohydrate 8g (Dietary Fiber 2g) Protein 23g % Daily Value: Vitamin A 10% Vitamin C 34% Calcium 2% Iron 4% Diet Exchanges: 3 Very Lean Meat, 2 VegetableFrom "Betty Crocker's Cooking for Two." Text Copyright 2005 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

MEDITERRANEAN STYLE ORANGE ROUGHY

Steps:

• Preheat oven to 400°F.
• Line baking sheet with foil.
• Lightly spray foil with non-stick spray.
• Season fish on both sides with kosher salt and fresh ground pepper.
• In a medium bowl combine feta, sour cream, red onion, garlic, capers, tomatoes, lemon peel and oregano and stir until thoroughly combined.
• Add wine to feta cheese mixture if desired.
• Arrange fish on prepared baking sheet.
• Spread cheese topping over fish.
• Bake until fish is just cooked through, approximately 10-12 minutes.

SAUCY ORANGE ROUGHY

Steps:

• In a small microwave-safe dish, combine the first six ingredients until smooth. Microwave, uncovered, on high for 45 seconds; stir. Cook 45 seconds longer or until thickened. Stir in orange zest and tarragon; set aside., Place fish in an ungreased 11x7-in. microwave-safe dish, with the thickest side toward the outside of the dish. Sprinkle with salt. Cover and microwave on high for 3 minutes. , Top with orange sauce. Microwave, uncovered, on high for 30-45 seconds or until fish flakes easily with a fork. Serve with orange slices and fresh tarragon if desired.

MARINATED ORANGE ROUGHY

Steps:

• Cut fillets into four pieces if necessary; set side. In a large bowl, combine the orange juice, ketchup, oil, soy sauce, lemon juice and pepper. Remove 1/4 cup for basting; cover and refrigerate. Pour remaining marinade into a large resealable plastic bag; add fillets. Seal bag and turn to coat; refrigerate for 2 hours, turning once or twice., Drain and discard marinade. Place fillets on a broiler pan coated with cooking spray. Broil 4-6 in. from the heat for 5-6 minutes on each side or until fish flakes easily with a fork, basting occasionally with reserved marinade. Sprinkle with sesame seeds.

MICROWAVED ORANGE ROUGHY

Steps:

• Place the onion in an 11x7-in. microwave-safe dish coated with cooking spray. Top with orange roughy; sprinkle with salt and pepper. Combine 2 tablespoons lemon juice, 2 tablespoons butter and 1 teaspoon water; pour over fish. Cover and microwave on high for 4 minutes; drain. , Combine the mustard and remaining lemon juice and water; spoon over fish. Sprinkle with bread crumbs. Drizzle with remaining butter. Cook, uncovered, on high for 2 minutes or until fish flakes easily with a fork.

BROILED ORANGE ROUGHY

Steps:

• Lay fillets in a shallow dish; sprinkle garlic powder over.
• In small bowl, mix together butter, lemon juice and soy sauce; pour over fish and turn.
• Marinate for 10 minutes. Drain and discard marinade.
• Arrange fillets on broiler pan. Broil 3-4 inches from heat for 10 minutes or until fish flakes easily with a fork, turning once.
• Sprinkle with paprika and serve.

ORANGE ROUGHY

Steps:

• Preheat your oven to 375 degrees.
• Wash the fillets and pat them dry.
• Place the fillets in a baking pan and top with the garlic, olive oil and about a tablespoon of butter on each filet. Salt and pepper to taste, then put it in the oven.
• Bake for about 15-20 minutes, or until it flakes with a fork and is opaque all the way through.
• Enjoy!

SMOTHERED ORANGE ROUGHY

Steps:

• 1. Mix lemon juice and walnut oil. Pour over fillets. Cover and refrigerate at least 15 minutes but not more than 1 hour. Drain fish discard marinade.2. Heat oven to 375°.3. Place fish fillets on 12- to 15-inch piece of aluminum foil or parchment paper and sprinkle with marjoram and salt. Top with tomatoes, bell pepper and onion. Wrap fish in foil, sealing tightly. Place on cookie sheet. Bake 15 minutes or until fish flakes easily with fork.1 Serving: Calories 155 (Calories from Fat 20) Fat 2g (Saturated 0g) Cholesterol 60mg Sodium 250mg Carbohydrate 8g (Dietary Fiber 2g) Protein 23g % Daily Value: Vitamin A 10% Vitamin C 34% Calcium 2% Iron 4% Diet Exchanges: 3 Very Lean Meat, 2 VegetableFrom "Betty Crocker's Cooking for Two." Text Copyright 2005 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.