Tulo

Baked Orange Roughy Recipe

Four golden baked orange roughy fillets in a white baking dish, coated in melted lemon butter sauce and sprinkled with chopped parsley.
Photo by Parnis Azimi on Unsplash

Orange roughy is a thin, lean, mild-tasting white fish with almost no natural fat, so a garlic lemon butter sauce poured over the top before baking both flavors the fish and keeps it from drying out during the short cook time the fillets need.

Prep
10 min
Cook
15 min
Total
25 min
Servings
4

Ingredients

Servings4
  • 4 fillets (6 oz each) orange roughy fillets
  • 4 tbsp unsalted butter, melted
  • 2 tbsp lemon juice
  • 2 cloves garlic, minced
  • 1/2 tsp paprika
  • 3/4 tsp salt
  • 1/4 tsp black pepper
  • 2 tbsp fresh parsley, chopped

Nutrition per serving

Calories
237
Protein
29g
Carbs
1g
Fat
13g

Based on the recipe as written, one serving. Recalculates if you swap an ingredient above. An estimate only, exact values depend on the specific ingredients used.

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Instructions

  1. 1Preheat the oven to 400°F (200°C). Lightly grease a baking dish large enough to hold the fillets in a single layer without overlapping.
  2. 2Pat the orange roughy fillets dry with paper towels and arrange them in the prepared dish.
  3. 3In a small bowl, whisk together the melted butter, lemon juice, minced garlic, paprika, salt, and pepper.
  4. 4Pour the butter mixture evenly over the fillets, spooning it over the tops so each piece is coated.
  5. 5Bake for 12-15 minutes, until the fish is opaque throughout and flakes easily with a fork; orange roughy fillets are thin and cook fast, so start checking at the 10-minute mark.
  6. 6Remove from the oven, sprinkle with chopped parsley, and serve immediately with the pan juices spooned over the top.

Tips & variations

  • Swap the lemon juice for orange juice for a citrus flavor that plays off the fish's name and adds a touch more sweetness.
  • Scatter a thin layer of panko breadcrumbs over the fillets before baking for a light golden crust.
  • Fillets vary in thickness from head to tail; thinner tail-end pieces will finish a couple of minutes before thicker center cuts, so check the thinnest piece first.

Storage & reheating

Store leftover fish in an airtight container in the refrigerator for up to 2 days. Reheat gently in a 300°F (150°C) oven for about 8 minutes, or in a covered skillet over low heat; microwaving tends to toughen the delicate flesh further.

Tips from the Tulo kitchen

  • Orange roughy is usually sold frozen; thaw it fully in the refrigerator overnight rather than under running water so the fillets cook evenly instead of steaming in released liquid.
  • Because the fish has almost no natural fat, a butter-based sauce like this one carries most of the flavor, so it's worth not skipping or skimping on it.

FAQ

What does orange roughy taste like?

It has a mild, slightly sweet flavor and a firm, flaky texture, closer to cod or halibut than to a stronger-tasting fish like salmon.

Can I cook orange roughy from frozen?

It's not recommended. Frozen fillets release extra water as they bake, which waters down the sauce and can leave the center undercooked while the edges overcook. Thaw fully in the refrigerator first.

Is orange roughy healthy to eat?

It's very lean and high in protein, but it's also a long-lived, slow-growing species that tends to accumulate more mercury than smaller fish, so health guidelines generally suggest eating it only occasionally rather than as a weekly staple.

What sides go well with baked orange roughy?

Steamed rice, roasted potatoes, or simple steamed vegetables all work well since the fish's mild flavor doesn't compete with stronger side dishes.