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Pan-Seared Orange Roughy

Pan-Seared Orange Roughy
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Pan-Seared Orange Roughy is a quick and easy seafood recipe featuring fresh fillets cooked to perfection with a crispy golden crust and tender inside. With minimal ingredients and simple pan-searing techniques, this dish delivers restaurant-quality flavors that are light, nutritious, and versatile enough for any occasion.

Ingredients

Scale

Main Ingredients

  • 4 Orange Roughy fillets (fresh or thawed), about 6 oz each
  • 1 tablespoon high-smoke point oil (grapeseed, avocado, or refined olive oil)
  • Sea salt to taste
  • Freshly ground black pepper to taste
  • 1 tablespoon lemon juice (freshly squeezed)
  • 1 tablespoon butter or ghee

Optional Ingredients

  • Fresh herbs such as dill, parsley, or thyme, chopped (1-2 tablespoons)
  • Pinch of cayenne pepper or smoked paprika for a spicy variation
  • Lemon zest (1 teaspoon) for citrus herb infusion
  • Almond flour or crushed gluten-free breadcrumbs (2 tablespoons) for gluten-free crust
  • Minced garlic (1 clove) for garlic butter finish
  • Soy sauce, fresh grated ginger, and honey (1 tablespoon soy sauce, 1 teaspoon ginger, 1 teaspoon honey) for Asian-inspired marinade

Instructions

  1. Prepare Your Fillets: Pat the Orange Roughy fillets dry using paper towels to remove excess moisture. Season both sides evenly with sea salt and freshly ground black pepper.
  2. Heat the Pan: Preheat a heavy skillet or cast iron pan over medium-high heat. Add 1 tablespoon of high-smoke point oil and swirl to coat the surface evenly.
  3. Sear the Fish: Place the fillets skin-side down if skin-on into the hot pan. Cook undisturbed for 3-4 minutes until edges become opaque and the bottom forms a beautiful golden crust.
  4. Flip and Add Butter: Carefully flip each fillet, add a knob of butter or ghee, tilt the pan, and baste the fish with melted butter using a spoon. Cook for another 2-3 minutes until the fish flakes easily with a fork.
  5. Finish with Lemon and Herbs: Remove the fish from heat. Squeeze fresh lemon juice over the fillets and sprinkle chopped fresh herbs if desired. Serve immediately for best texture and flavor.

Notes

  • Dry fish well before cooking to ensure a crispy crust.
  • Use cast iron or stainless steel pans for better heat retention and searing.
  • Do not overcrowd the pan; leave space between fillets to prevent steaming.
  • Use oils with high smoke points like avocado or grapeseed oil to avoid burning.
  • Butter basting near the end enhances flavor and adds a golden sheen.
  • Reheat leftovers gently in a low oven or covered pan; avoid microwave to preserve texture.
  • For best results, thaw frozen fillets completely and pat dry before cooking.

Nutrition

Keywords: Pan-Seared Orange Roughy, Seafood, Easy Fish Recipe, Gluten-Free, Healthy Dinner, Crispy Fish, Quick Meal

Find it online: https://mydishez.com/pan-seared-orange-roughy/