Overview of Orange Roughy
Orange roughy is a type of fish found in the deep waters of the Atlantic and Pacific Oceans. It has a mild flavor and firm, white flesh. The fish is usually sold frozen and can be used in a variety of dishes, including baked, grilled, or fried. Orange roughy is a low-calorie, low-fat source of protein that provides essential vitamins and minerals. This makes it a healthy choice for any meal.
Preparing Orange Roughy
Before cooking orange roughy, you should thaw it completely. Place it in a bowl of cold water for about 15 minutes and then drain and pat it dry with paper towels. If you’re using a frozen fillet, place it in the refrigerator overnight. Once the fish is thawed, you should season it with salt and pepper. You can also add herbs and spices such as garlic powder, paprika, and oregano to enhance the flavor.
Baking Orange Roughy
Baking is one of the easiest methods for cooking orange roughy. Preheat your oven to 350 degrees Fahrenheit and lightly grease a baking sheet. Arrange the orange roughy fillets on the sheet and season with salt and pepper. Drizzle a tablespoon of olive oil over the fillets and top with butter and lemon slices. Bake for 15 to 20 minutes, flipping the fillets once halfway through the cooking time. Once the fish is cooked through, it will be golden brown and flake easily with a fork.
Grilling Orange Roughy
Grilling is another great way to cook orange roughy. Preheat a gas or charcoal grill to medium-high heat. Lightly oil the grates and arrange the orange roughy fillets on the grill. Season the fillets with salt and pepper and cook for about 4 minutes per side. Once the fillets have cooked through, they should have a light char and flake easily with a fork.
Frying Orange Roughy
Frying is another popular method for preparing orange roughy. Heat a skillet over medium-high heat with a tablespoon of olive oil. Once the oil is hot, add the orange roughy fillets and season with salt and pepper. Cook the fillets for 4 to 5 minutes per side, flipping once halfway through the cooking time. Once the fish is cooked through, it should be golden brown and flake easily with a fork.
Serving Orange Roughy
Orange roughy pairs well with a variety of side dishes such as roasted vegetables, mashed potatoes, or a green salad. You can also top the fish with a sauce such as a creamy dill sauce or a citrus salsa. Serve the orange roughy with a wedge of lemon for a light, refreshing flavor.
Storing Orange Roughy
If you have leftover orange roughy, you should store it in an airtight container in the refrigerator for up to 3 days. You can also freeze the cooked fish for up to 3 months. When you’re ready to eat, simply thaw the fish in the refrigerator overnight and reheat in the oven or microwave.
Conclusion
Orange roughy is a mild-tasting, low-calorie fish that can be cooked in a variety of ways. Baking, grilling, and frying are all popular methods for preparing orange roughy. No matter how you cook it, the fish should be seasoned before cooking and served with a wedge of lemon. Leftover orange roughy should be stored in an airtight container in the refrigerator or freezer.