Description
A quick and healthy Pan-Seared Orange Roughy recipe featuring fresh, simple seasonings to highlight the delicate texture and mild flavor of the fish. Ready in under 20 minutes, it delivers a restaurant-quality meal that’s perfect for weeknight dinners or special occasions.
Ingredients
Scale
Fish and Seasoning
- 2 Orange Roughy Fillets (4–6 ounces each), fresh and firm
- Salt, to taste
- Black Pepper, to taste
Cooking Ingredients
- 2 tablespoons Olive Oil
- 2 Garlic Cloves, freshly minced
- 1 tablespoon Fresh Lemon Juice
Garnish
- 2 tablespoons Fresh Parsley, chopped
Instructions
- Prepare the Fish: Pat the orange roughy fillets dry with paper towels to ensure a crisp sear. Season both sides generously with salt and black pepper.
- Heat the Pan: Heat olive oil over medium-high heat in a non-stick skillet until shimmering but not smoking. This is key for getting a perfect golden crust.
- Sear the Fillets: Place the fillets skin-side down (if skin-on) or presentation-side down in the hot pan. Cook without moving for 3 to 4 minutes until the edges become opaque and a crust forms.
- Flip and Cook Through: Gently turn the fillets and cook for an additional 2 to 3 minutes. Add the minced garlic during the last minute to infuse the oil with flavor without burning the garlic.
- Add Lemon Juice and Serve: Remove the fillets from the pan, immediately squeeze fresh lemon juice over them, then garnish with chopped fresh parsley before serving.
Notes
- Dry fillets thoroughly before cooking to ensure a crispy texture and prevent steaming.
- Use medium-high heat to create a golden crust without overcooking the delicate fish.
- Avoid overcrowding the pan; cook in batches if necessary to maintain heat and even searing.
- Use a thin spatula to flip fillets gently and prevent breaking the flesh.
- Fresh lemon juice and garlic greatly enhance the overall flavor compared to pre-packaged substitutes.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Pan-Seared
- Cuisine: American
Nutrition
- Serving Size: 1 fillet (approx. 5 oz)
- Calories: 210
- Sugar: 0.1g
- Sodium: 150mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 1g
- Fiber: 0g
- Protein: 24g
- Cholesterol: 65mg
Keywords: orange roughy, pan-seared fish, quick dinner, healthy fish recipe, easy seafood meal, gluten free fish