5.0 from 21 votes
Pan-Seared Orange Roughy
This delicious pan-seared orange roughy is made with fish seared in butter and oil, and then served with a lemon and caper pan sauce.
Prep Time
2 mins
Cook Time
2 mins
Total Time
12 mins
Servings: 2 people
Calories: 279 kcal
Course:
Main Course
Cuisine:
French
Ingredients
- 8 ounce orange roughy (2 fillets)
- 1 tablespoon flour Use gluten-free AP flour if needed
- pinch salt, pepper
- 1 tablespoon olive oil
- 2 tablespoons butter, divided
- 1 lemon, juiced
- 1 tablespoon capers
- small handful fresh herbs (such as fresh rosemary, chives, or 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.
Cup of Yum
Nutrition Information
Calories
279kcal
(14%)
Carbohydrates
8g
(3%)
Protein
20g
(40%)
Fat
19g
(29%)
Saturated Fat
8g
(40%)
Polyunsaturated Fat
1g
Monounsaturated Fat
8g
Trans Fat
0.5g
Cholesterol
98mg
(33%)
Sodium
476mg
(20%)
Potassium
273mg
(8%)
Fiber
2g
(8%)
Sugar
1g
(2%)
Vitamin A
447IU
(9%)
Vitamin C
29mg
(32%)
Calcium
30mg
(3%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 2people
Amount Per Serving
Calories 279
% 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.