Orange Roughy is a highly nutritious type of fish that is generally considered very good for the heart and the overall health. Orange Roughy is low in fat and calories making it good for the heart function because of reduced cholesterol level. Research indicates that a 3-ounce serving of properly cooked orange roughy contains approximately 89 calories. In this regard, Orange Roughy is a very good option for persons trying to lose weight or body builders looking for lean muscle growth. The orange roughy is also very protein rich. Further, research indicates that Orange roughy is rich in other nutrients such as vitamins. A 3.5-ounce serving of a properly cooked orange roughy provides approximately 1.5 milligrams of niacin to the body; niacin is a type of vitamin B that assists the body make energy. It also keeps the digestive system and the nervous system working efficiently. At the same time the serving provides the body with 1.59 milligrams of vitamin E, about 1 milligram of iron and portions of other useful nutrients in the body including , phosphorus, folate, magnesium and potassium. Orange roughy is truly a little known seafood gem.

Below are some of the most salivating recipes for preparation of a delicious Orange Roughy.

Recipe 1: Oven-Fried Orange Roughy

Ingredients

1. 1 pound orange roughy, cut into 1 1/2 x 2-inch pieces
2. 3 tablespoons butter, melted
3. 2 tablespoons cornmeal
4. 2 tablespoons Italian-seasoned bread crumbs
5. 1/4 teaspoon salt
6. 1/4 cup milk
7. 1/8 teaspoon dried dill weed
8. 1/4 teaspoon paprika
9. 1 dash ground black pepper

Approximate Time

Preparation takes about 15 minutes and cooking 10 minutes. The dish should be ready in about 25 minutes.

Procedure

• Preheat an oven to 500 degrees F (260 degrees C). Move the oven rack to a position slightly above middle of the oven. Grease a 13 x 9-inch baking dish properly.
• Mix dill, cornmeal, paprika, bread crumbs, salt and black pepper together in a shallow bowl.
• Pour milk into a separate bowl.
• Dip orange roughy filets into the milk and then press into bread crumbs to coat it on all sides. Gently toss between your hands so that any bread crumbs that haven't stuck can fall off.
• Place the breaded orange roughy into the prepared baking dish in a single layer while breading the rest. Drizzle butter over the breaded orange roughy fillets.
• Bake orange roughy in the preheated oven for about 10 minutes or until it easily flakes with fork.

1. 1/4 teaspoon garlic powder
2. 2 tablespoons grated Romano cheese
3. 2 tablespoons grated Parmesan cheese
4. 1/4 cup Italian seasoned bread crumbs
5. 1 tablespoon chopped fresh parsley
6. 1 pound orange roughy fillets
7. 1/4 cup butter, melted
8. 1 pound orange roughy fillets
9. 1/2 teaspoon salt, or to taste

Approximate Time Frame

Preparation takes 15 minutes just like the time of cooking. The whole process should take about 30 minutes. Procedure

• Preheat oven to 400 degrees F (200 degrees C).
• Coat a medium baking dish with non-stick cooking spray.
• In a shallow bowl, mix Parmesan cheese, salt, bread crumbs, Romano cheese and garlic powder.
• Brush both sides of the orange roughy fillets with butter then dredge in the bread crumb mixture.
• Arrange the orange roughy fillets in a single layer in the prepared baking dish, and sprinkle with parsley.
• Bake it in the preheated oven for about 10 to 15 minutes, or until the orange roughy flakes easily with a fork.

1. 1 pound orange roughy fillets
2. 1 tablespoon butter
3. 1 tablespoon minced garlic
4. 1/3 cup all-purpose flour
5. 2 tablespoons thinly sliced green onion
6. 1 1/2 tablespoons olive oil
7. 1/4 teaspoon salt
8. 2 tablespoons lemon juice
9. 1/2 cup milk
10. 1 tablespoon chopped fresh parsley
11. 3 tablespoons fresh lime juice
12. 1 tablespoon orange juice

Approximate Duration

Preparation should take about 15 minutes, cooking should take approximately 10 minutes.

Procedure

• Soak orange roughy in the milk for 10 minutes. Remove it then sprinkle with salt and dredge in the flour.
• Heat 2 tablespoons of oil in a frying pan over medium-high heat. Cook orange roughy for about about 3 minutes or until it is golden on one side. Cook second side until it becomes golden and cooked through, about 3 to 4 more minutes. Remove the orange roughy to a serving platter.
• Wipe the frying pan clean. Reduce heat to low then add remaining oil and cook garlic 30 seconds.
• Add the lime juice, lemon juice, orange juice, parsley, and green onions onto it.
• Add butter, swirl in skillet until it becomes creamy.
• Pour the sauce over the prepared orange roughy and serve.

1. 4 fillets orange roughy
2. Paprika
3. 1/4 pinch salt and 1/2 lemon
4. 1/4 cup prepared Dijon mustard mayonnaise blend
5. 1/2 cup grated Parmesan cheese 1 large clove garlic, pressed
6. 1/4 cup butter, softened

Approximate Duration

Preparation and cooking should take ten minutes each. The mean should be ready in 20 minutes.

Procedure

• Preheat the oven's broiler, set the oven rack at 6 inches away from the heat source.
• Place orange roughy filets on the broiler pan then squeeze the lemon over the top of the filets.
• Broil the orange roughy in the preheated oven for about 6 to 8 minutes.
• Combine garlic, parmesan, dijionnaise, butter and salt in a small bowl.
• Remove the filets from the oven then spread the cheese mixture on top of the orange roughy.
• Sprinkle it with paprika then broil until the topping is lightly browned and the orange roughy flakes easily with a fork, for about 3 minutes.

Recipe 5: Lemon-Orange Orange Roughy

Ingredients

1. 4 fillets orange roughy
2. 1 lemon, juiced
3. 1 orange, juiced
4. 1 tablespoon olive oil
5. 1/2 teaspoon lemon pepper

Approximate Duration

Preparation may take about 15min, cooking should take approximately 5minutes. The meal should be ready in 20 minutes.

Procedure

• Heat the oil in a large skillet over medium-high heat.
• Arrange fillets in the skillet, drizzle with the orange juice and lemon juice.
• Sprinkle with lemon pepper.
• Cook for about 5 minutes, or cook until orange roughy is easily flaked with a fork.