Baked Orange Roughy Italian Style: A Delicious and Healthy Seafood Delight
Orange roughy, with its mild flavor and flaky texture, is a fantastic fish to incorporate into your diet. This baked orange roughy recipe takes it to the next level, infusing it with vibrant Italian flavors that will tantalize your taste buds. This dish is not only delicious but also relatively quick and easy to prepare, making it perfect for a weeknight dinner or a special occasion. Plus, baking the fish ensures it remains moist and tender, avoiding the dryness that can sometimes plague other cooking methods. This Italian-style preparation is a classic and satisfying way to enjoy this versatile seafood.
Why You’ll Love This Recipe
* **Healthy and Nutritious:** Orange roughy is a lean source of protein, packed with essential nutrients. Baking it reduces the need for added fats, making it a guilt-free indulgence.
* **Easy to Make:** This recipe requires minimal prep time and simple steps, making it accessible even for novice cooks.
* **Flavorful and Aromatic:** The combination of Italian herbs, garlic, lemon, and tomatoes creates a symphony of flavors that perfectly complements the delicate taste of the fish.
* **Versatile:** You can easily customize this recipe to suit your preferences by adding different vegetables or adjusting the seasoning.
* **Impressive Presentation:** The vibrant colors and appealing aroma of this dish make it a showstopper on any dinner table.
Ingredients You’ll Need
Before you start, gather the following ingredients:
* **Orange Roughy Fillets:** 4 (about 6 ounces each), skinless and boneless
* **Olive Oil:** 3 tablespoons, extra virgin
* **Garlic:** 4 cloves, minced
* **Canned Diced Tomatoes:** 1 (14.5 ounce) can, undrained
* **Dried Oregano:** 1 teaspoon
* **Dried Basil:** 1 teaspoon
* **Red Pepper Flakes:** 1/4 teaspoon (or more, to taste)
* **Lemon:** 1, juiced and zested
* **Fresh Parsley:** 2 tablespoons, chopped
* **Salt:** To taste
* **Black Pepper:** To taste
* **Optional Additions:**
* Kalamata Olives: 1/4 cup, pitted and halved
* Artichoke Hearts: 1/2 cup, quartered
* Sun-Dried Tomatoes: 1/4 cup, oil-packed, drained and chopped
* White Wine: 1/4 cup (added to the sauce for extra depth of flavor)
Equipment You’ll Need
* Baking Dish: A 9×13 inch baking dish is ideal.
* Small Bowl: For mixing the seasonings.
* Cutting Board and Knife: For prepping the ingredients.
* Lemon Zester: For zesting the lemon.
* Lemon Juicer: For juicing the lemon.
* Measuring Spoons and Cups: For accurate ingredient measurement.
Step-by-Step Instructions
Follow these detailed instructions to create a perfect baked orange roughy Italian style:
**Step 1: Preheat the Oven and Prepare the Baking Dish**
* Preheat your oven to 375°F (190°C). This temperature ensures the fish cooks evenly without drying out.
* Lightly grease the baking dish with olive oil or cooking spray. This prevents the fish from sticking and makes cleanup easier.
**Step 2: Prepare the Italian-Style Sauce**
* In a small bowl, combine the dried oregano, dried basil, red pepper flakes, salt, and black pepper. Mix well to ensure the spices are evenly distributed.
* In a separate skillet or saucepan, heat 2 tablespoons of olive oil over medium heat. Add the minced garlic and sauté for about 1 minute, or until fragrant. Be careful not to burn the garlic, as it can become bitter.
* Pour in the canned diced tomatoes (undrained) and stir in the spice mixture. Bring the sauce to a simmer, then reduce the heat to low and let it simmer for about 5-7 minutes, allowing the flavors to meld together. If using white wine, add it to the sauce at this stage and let it simmer for a few minutes to cook off the alcohol.
* Stir in the lemon zest and 1 tablespoon of lemon juice. Taste the sauce and adjust the seasoning as needed. Add more salt, pepper, or red pepper flakes to your liking. If using any of the optional additions (olives, artichoke hearts, sun-dried tomatoes), stir them into the sauce at this point.
**Step 3: Prepare the Orange Roughy Fillets**
* Pat the orange roughy fillets dry with paper towels. This helps to remove excess moisture and allows the fish to brown slightly in the oven.
* Arrange the fillets in the prepared baking dish in a single layer. Make sure they are not overlapping, as this can prevent them from cooking evenly.
* Drizzle the remaining 1 tablespoon of olive oil over the fillets. This will help to keep them moist and flavorful.
* Pour the prepared Italian-style tomato sauce evenly over the fish fillets, ensuring that each fillet is well covered.
**Step 4: Bake the Orange Roughy**
* Place the baking dish in the preheated oven and bake for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork. The cooking time may vary depending on the thickness of the fillets. To check for doneness, insert a fork into the thickest part of a fillet and gently twist. If the fish flakes easily, it is ready.
**Step 5: Garnish and Serve**
* Once the fish is cooked, remove the baking dish from the oven.
* Squeeze the remaining lemon juice over the fish.
* Garnish with fresh chopped parsley.
* Serve immediately. This dish pairs well with a variety of sides, such as rice, pasta, roasted vegetables, or a simple salad.
Tips for Success
* **Don’t Overcook the Fish:** Orange roughy is a delicate fish and can easily become dry if overcooked. Keep a close eye on it while it’s baking and check for doneness frequently. The fish is cooked through when it flakes easily with a fork.
* **Use Fresh Ingredients:** Fresh garlic, lemon, and parsley will significantly enhance the flavor of this dish.
* **Adjust the Seasoning to Your Taste:** Don’t be afraid to experiment with the seasoning. Add more or less red pepper flakes depending on your spice preference. You can also add other Italian herbs, such as rosemary or thyme.
* **Add Vegetables to the Sauce:** Feel free to add other vegetables to the sauce, such as bell peppers, onions, or mushrooms. Sauté them with the garlic before adding the tomatoes.
* **Use Parchment Paper:** For even easier cleanup, line the baking dish with parchment paper before adding the fish and sauce.
* **Marinate the Fish:** For a deeper flavor, you can marinate the fish in the lemon juice, olive oil, and seasonings for about 30 minutes before baking.
* **Broil for Extra Color:** If you want to add a bit of color to the top of the fish, you can broil it for a minute or two after it’s cooked. Be careful not to burn it.
* **Wine Pairing:** A crisp white wine, such as Pinot Grigio or Sauvignon Blanc, pairs perfectly with this dish.
Serving Suggestions
This baked orange roughy Italian style is incredibly versatile and can be served with a variety of sides. Here are a few suggestions:
* **Pasta:** Serve over a bed of linguine, spaghetti, or fettuccine. Toss the pasta with a little olive oil and some of the tomato sauce from the baking dish.
* **Rice:** Plain white rice, brown rice, or risotto are all excellent choices.
* **Roasted Vegetables:** Roasted asparagus, broccoli, Brussels sprouts, or zucchini make a healthy and delicious side dish.
* **Salad:** A simple green salad with a light vinaigrette will complement the flavors of the fish.
* **Crusty Bread:** Serve with crusty bread for soaking up the delicious tomato sauce.
Variations
Here are some variations you can try to customize this recipe to your liking:
* **Spicy:** Add more red pepper flakes to the sauce for a spicier kick.
* **Creamy:** Stir in a dollop of heavy cream or mascarpone cheese to the sauce at the end for a richer, creamier flavor.
* **Cheesy:** Sprinkle some grated Parmesan cheese or mozzarella cheese over the fish before baking.
* **Lemon-Herb:** Omit the tomato sauce and instead marinate the fish in a mixture of lemon juice, olive oil, garlic, and fresh herbs, such as rosemary, thyme, and oregano.
* **Mediterranean:** Add Kalamata olives, feta cheese, and chopped tomatoes to the sauce for a Mediterranean twist.
Storage Instructions
* **Refrigerating:** Leftover baked orange roughy can be stored in an airtight container in the refrigerator for up to 3 days.
* **Reheating:** Reheat the fish in the oven at 350°F (175°C) until heated through. You can also reheat it in the microwave, but be careful not to overcook it.
* **Freezing:** While it’s best to enjoy this dish fresh, you can freeze cooked orange roughy for up to 2 months. Wrap the fish tightly in plastic wrap and then place it in a freezer-safe bag. Thaw it in the refrigerator overnight before reheating.
Nutritional Information (Approximate)
(Per serving, based on the recipe above, without optional additions):
* Calories: Approximately 250-300
* Protein: 30-35 grams
* Fat: 10-15 grams
* Carbohydrates: 5-10 grams
*Note: Nutritional information may vary depending on the specific ingredients used.*
Enjoy!
This baked orange roughy Italian style is a delightful and healthy meal that’s sure to impress. With its simple ingredients and easy instructions, it’s a recipe you’ll want to make again and again. So gather your ingredients, preheat your oven, and get ready to enjoy a taste of Italy!