Pan-Seared Orange Roughy
User Reviews
5
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Prep Time
2 mins
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Cook Time
10 mins
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Total Time
12 mins
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Servings
2 people
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Calories
279 kcal
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Course
Main Course
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Cuisine
French
Pan-Seared Orange Roughy
Description
This recipe begins by patting orange roughy fillets dry and dusting them lightly with flour seasoned with salt and pepper. The fish cooks over medium to medium-high heat in a combination of olive oil and butter which creates a golden crust while keeping the fish moist inside. A thin spatula helps determine when to flip the fillets without sticking.
Once cooked through, the fillets rest while the pan's residual butter is utilized to reduce and mix with fresh lemon juice, capers, and a fresh herb blend of rosemary, chives, and oregano, forming a bright and savory finishing sauce. The sauce complements the mild flavor and firm yet flaky texture of the orange roughy.
This preparation suits a quick, flavorful seafood entrée with the balance of richness from butter and freshness from herbs and citrus. The capers add subtle piquancy that livens up the dish.
Ingredients
- 8 ounce orange roughy 2 fillets
- 1 tablespoon flour Use gluten-free AP flour if needed
- salt pinch
- black pepper pinch
- 1 tablespoon olive oil
- 2 tablespoons butter divided
- 1 lemon juiced
- 1 tablespoon capers
- rosemary small handful, fresh herbs
- chives
- oregano
Instructions
- Pat orange roughy fillets dry. Dust with flour, and shake off any excess. Sprinkle them on both sides with salt and pepper.Prepare a heavy pan with the olive oil and 1 tablespoon butter. Heat on medium-high until butter is melted but not browned, then turn the heat down to medium.
- Place the fillets in the pan and cook about 3 minutes. Don't touch the fillets until they're ready to flip.Use a thin metal spatula to test the fish. If you can slide the spatula under the fish without the fish sticking to the pan, it's ready to flip. If the fillets won't release, give them another 30 seconds. They'll release when they've finished cooking.After flipping, divide the remaining 1 tablespoon butter over both fillets.
- Cook fish another 2-3 minutes until done. Fish will be golden on both the top and bottom and opaque all the way through when finished cooking.Transfer the fish to plates, leaving the excess butter in the pan. Cover fish to keep warm, or set fish in a 200ºF oven.Reduce heat to medium. Add the lemon juice and capers, and stir with a wooden spoon. Add half the herbs and stir again. Serve fish hot with pan sauce and remaining herbs.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2people
Amount Per Serving
Calories 279 kcal
% Daily Value*
| Calories | 279kcal | 14% |
| Carbohydrates | 8g | 3% |
| Protein | 20g | 40% |
| Fat | 19g | 29% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 8g | 40% |
| Trans Fat | 0.5g | 25% |
| Cholesterol | 98mg | 33% |
| Sodium | 476mg | 20% |
| Potassium | 273mg | 6% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 447IU | 9% |
| Vitamin C | 29mg | 32% |
| Calcium | 30mg | 3% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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