Orange Roughy

I am an absolute HUGE fan of Orange Roughy.

Cooking lesson: Orange Roughy is a mild, semi firm flesh fish that is flash frozen on the boat. What does that mean for you? Buy it at your fav. mega mart in bags and you will have “fresh” roughy. It means that it was frozen fresh and not gostled from boat to processor to store. It went from the sea to the processor to frozen state in a matter of a few hours.

It can be successfully sauted, fried, baked, broiled or poached. It can be delicate, not as delicate as flounder, but it’s not a fish that can be roughed up-no pun intended!

HINT: Do not buy “thawed” roughy at your market unless they can assure you it is indeed “fresh”-never frozen. most likely it has been frozen, thawed and displayed for you in their deli case. IF you must buy that fish-which I advise against, you will need to use it immediately…

Let’s get cookin! This is a recipe for 2 servings.

Parmesan Orange Roughy

1/3 cup whole-wheat breadcrumbs or Potato Flakes
2 tablespoons grated Parmesan cheese
1/4 teaspoon dried oregano
1/4 teaspoon paprika

2 orange roughy fillets

2 tablespoons skim milk
2 tablespoons tartar sauce

Kosher salt and fresh ground pepper to taste.


Preheat oven to 450°F.

1.Mix first 4 ingredients in a shallow pan.

2.Dip fillets into milk, then coat them with crumb mixture.

3.Place fillets on a lightly  oiledbaking sheet.

Bake about 8 minutes, or until coating is browned and  crispy and
fish flakes easily with a fork.

Serve with tartar sauce & Lemon Rice.

Lemon Rice

1/2 cup baby basmati rice

1 1/2 cups water

1 Tbl. unsalted butter

1 Tbl. Greek seasoning

2 Tbl. lemon juice-from 1 fresh lemon or bottled

1 chicken boullion

Kosher Salt & Fresh ground Pepper to taste

OPTIONAL NOTE: for creamy rice add 3 Tbl cream or half & half when rice is done cooking

1. Boil water

2. Add rice and all the other ingredients EXCEPT cream.

3. Cover and cook on LOW until almost all the moisture is absorbed. Let sit for 5 minutes and add cream to it.

Serve with Orange Roughy and a Salad.


2- Orange Roughy Fillets- I got mine at a store called Aldi’s that has wonderful quality with great prices! IT came in a bag with 6 fillets and that means I got 3 meals out of it!

Breadcrumbs or Potato Flakes



Parmesan cheese

Skim milk

Basmati Rice

Chicken boullion

cream or half & half

unsalted butter

1 fresh lemon or bottled lemon juice

Tartar Sauce-optional

MAKE AHEAD: Triple recipe and bread all fish at once, package into 2 serving sizes and wrap well in plastic wrap & foil, lace in zip loc bag, label and freeze for future dinner use or unexpected company!


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