Italian Orange Roughy Recipes

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ORANGE ROUGHY ITALIANO



Orange Roughy Italiano image

"I'm not a big fan of fish unless it's fried," confides Sherry Fletcher from Highland, Illinois. "But this recipe is so simple and good that it's become a favorite! It's also low in fat and packed with vitamin-rich veggies and Italian flavor."

Provided by Taste of Home

Categories     Dinner

Time 30m

Yield 4 servings.

Number Of Ingredients 9

2 cups sliced zucchini
1/2 cup thinly sliced onion
1 teaspoon dried oregano
1 tablespoon olive oil
4 orange roughy fillets (4 ounces each)
1/4 teaspoon salt
1/8 teaspoon pepper
1 medium tomato, chopped
1/2 cup shredded part-skim mozzarella cheese

Steps:

  • In a large nonstick skillet coated with cooking spray, saute the zucchini, onion and oregano in oil for 5 minutes or until onion is tender. , Sprinkle the fillets with salt and pepper; place over zucchini mixture. Sprinkle with tomato. Reduce heat; cover and simmer for 10 minutes or until fish flakes easily with a fork. Sprinkle with cheese; cover and let stand for 2 minutes or until cheese is melted.

Nutrition Facts : Calories 167 calories, Fat 7g fat (2g saturated fat), Cholesterol 31mg cholesterol, Sodium 290mg sodium, Carbohydrate 5g carbohydrate (3g sugars, Fiber 2g fiber), Protein 21g protein. Diabetic Exchanges

SIMPLE ITALIAN ORANGE ROUGHY



Simple Italian Orange Roughy image

"This dish is delicious, foolproof and very low in fat. I prepare it on weeknights when I need a quick supper, but I've also used it for company meals, says Michelle Haerr from Eureka, Illinois. "The Italian tomatoes and lemon-pepper seasoning give the mild fillets a little zest."

Provided by Taste of Home

Categories     Dinner

Time 35m

Yield 4 servings.

Number Of Ingredients 6

4 orange roughy fillets (6 ounces each)
1/4 teaspoon lemon-pepper seasoning
1/4 teaspoon salt
1/4 cup finely chopped onion
1/4 cup finely chopped celery
1 can (14-1/2 ounces) Italian diced tomatoes, undrained

Steps:

  • Arrange fish fillets in an ungreased 13-in. x 9-in. baking dish. Sprinkle with lemon-pepper and salt. Cover with onion and celery. Top with tomatoes. Bake at 350° for 30-40 minutes or until fish flakes easily with a fork.

Nutrition Facts : Calories 145 calories, Fat 1g fat (1g saturated fat), Cholesterol 34mg cholesterol, Sodium 620mg sodium, Carbohydrate 7g carbohydrate (0 sugars, Fiber 2g fiber), Protein 26g protein. Diabetic Exchanges

ITALIAN ORANGE ROUGHY



Italian Orange Roughy image

"My family loves this moist and tender fish swimming in a flavorful sauce," writes Alice Mashek of Schaumburg, Illinois. "It's easy to marinate first, then cook quickly in the microwave.

Provided by Taste of Home

Categories     Dinner

Time 10m

Yield 4 servings.

Number Of Ingredients 6

1 pound orange roughy fillets
1/2 cup tomato juice
2 tablespoons white vinegar
1 envelope Italian salad dressing mix
1/4 cup chopped green onions
1/4 cup chopped green pepper

Steps:

  • Place fish fillets in a shallow 2-qt. microwave-safe dish, positioning the thickest portion of fish toward the outside edges. In a small bowl, combine the tomato juice, vinegar and salad dressing mix; pour over fish. Cover and refrigerate for 30 minutes., Sprinkle with onions and green pepper. Cover and microwave on high for 2 minutes. Turn fillets over; cook 1-3 minutes longer or until fish flakes easily with a fork. Let stand, covered, for 2 minutes.

Nutrition Facts : Calories 105 calories, Fat 1g fat (0 saturated fat), Cholesterol 68mg cholesterol, Sodium 805mg sodium, Carbohydrate 4g carbohydrate (3g sugars, Fiber 0 fiber), Protein 19g protein. Diabetic Exchanges

BAKED ORANGE ROUGHY ITALIAN-STYLE



Baked Orange Roughy Italian-Style image

Orange roughy is so good and because it's a very mild fish, you can add bold flavors to it. This is so easy, and really quick to make. If you make your own bread crumbs, just add some Italian seasonings, such as dried basil and oregano.

Provided by FLUFFSTER

Categories     Orange Roughy

Time 45m

Yield 4 serving(s)

Number Of Ingredients 8

1/4 cup seasoned bread crumbs, Italian style
2 tablespoons grated parmesan cheese
1 tablespoon grated romano cheese
1/4 teaspoon garlic powder (to taste)
1/2 teaspoon salt, to taste
1 lb orange roughy fillet
1/4 cup butter, melted
1 tablespoon fresh parsley, chopped

Steps:

  • Preheat oven to 400°F (200°C.).
  • Coat a medium size baking dish with non-stick cooking spray.
  • In a shallow bowl, mix bread crumbs, Parmesan, Romano, garlic powder and salt.
  • Brush both sides of the fillets with butter, and dredge in the bread crumb mixture.
  • Arrange fillets in a single layer in the prepared baking dish, and sprinkle with parsley.
  • Bake in pre-heated oven 10-15 minutes, or until the fish flakes easily with a fork.

EASY BAKED ORANGE ROUGHY



Easy Baked Orange Roughy image

This is the first thing my husband cooked for me back when we were dating. Very simple but really delicious. I was hooked.

Provided by ratherbeswimmin

Categories     Orange Roughy

Time 30m

Yield 4 serving(s)

Number Of Ingredients 5

1 1/4 lbs orange roughy fillets
1 teaspoon seasoning salt (or to taste)
pepper
paprika
3 tablespoons butter or 3 tablespoons margarine, melted

Steps:

  • Put fish fillets in a greased 11x7 inch baking dish.
  • Sprinkle with seasoned salt, pepper, and paprika.
  • Drizzle with melted butter.
  • Cover and bake at 400 degrees for 15 to 20 minutes or until fish flakes easily.

ITALIAN ORANGE ROUGHY



Italian Orange Roughy image

This is a moist and tender fish swimming in a flavorful sauce. It's easy to marinate first, then cook quickly in the microwave. Marinating and stand times are not included.

Provided by Luvs 2 Cook

Categories     Orange Roughy

Time 20m

Yield 4 serving(s)

Number Of Ingredients 6

1 lb orange roughy fillet
1/2 cup tomato juice
2 tablespoons white vinegar
1 ounce Italian salad dressing mix
1/4 cup chopped green onion
1/4 cup chopped green pepper

Steps:

  • Place fish fillets in a shallow 2-qt. microwave-safe dish, positioning the thickest portion of fish toward the outside edges.
  • Combine tomato juice, vinegar and salad dressing mix; pour over fish.
  • Cover and refrigerate for 30 minutes.
  • Sprinkle with onions and green pepper.
  • Cover and microwave on high for 2 minutes. Turn fillets over; cook 1-3 minutes longer or until fish flakes easily with a fork.
  • Let stand, covered, for 2 minutes.
  • Nutrition Facts: One serving equals 110 calories, 1 g fat (trace saturated fat), 23 mg cholesterol, 760 mg sodium, 9 g carbohydrate, trace fiber, 17 g protein. Diabetic Exchanges: 2 very lean meat, 1/2 starch.

Nutrition Facts : Calories 97, Fat 0.8, Cholesterol 68.2, Sodium 165.2, Carbohydrate 2.2, Fiber 0.4, Sugar 1.5, Protein 19.1

ITALIAN ORANGE ROUGHY



Italian Orange Roughy image

Make and share this Italian Orange Roughy recipe from Food.com.

Provided by healthy mamma

Categories     Weeknight

Time 20m

Yield 4-6 serving(s)

Number Of Ingredients 8

4 pieces orange roughy or 4 pieces similar white fish
1 (14 ounce) can Italian stewed tomatoes
1/2 cup dry white wine (chicken broth can be substituted)
salt & pepper
1 small yellow onion
drizzle extra virgin olive oil
1 teaspoon dried oregano
1 box couscous, to serve the fish over

Steps:

  • heat non-stick skillet over med-high heat.
  • drizzle EVOO around pan.
  • saute chopped onion for about 3 minutes.
  • push onion to side of pan, use more EVOO if necessary,.
  • place DRY fish in pan, sprinkle w s & p.
  • cook for 2 minutes on each side over med-high heat to sear fish.
  • add white wine, this will release the fish from the pan, scrape bottom of pan w a spatula to deglaze.
  • Turn heat down to LOW, add tomatoes & oregeno, cook covered for about 3 more minutes. Do not overcook fish!
  • *Serve with couscous and sauteed spinach to complete meal.

Nutrition Facts : Calories 58.3, Fat 0.2, Sodium 221.3, Carbohydrate 8.8, Fiber 1.3, Sugar 5.4, Protein 1.1

ITALIAN ORANGE ROUGHY



Italian Orange Roughy image

Make and share this Italian Orange Roughy recipe from Food.com.

Provided by shelbyrose

Categories     Orange Roughy

Time 25m

Yield 4 serving(s)

Number Of Ingredients 6

1 lb orange roughy fillet
1/2 cup tomato juice
2 tablespoons white vinegar
1 (5/8 ounce) envelope Italian salad dressing mix
1/4 cup chopped green onion
1/4 cup chopped green pepper

Steps:

  • Place fish fillets in a shallow 2-quart microwave-safe dish; positioning the thickest portion of the fish toward the outside edges of the dish.
  • Combine tomato juice, vinegar and contents of salad dressing envelope; mix well.
  • Pour over fish.
  • Cover and refrigerate 30 minutes.
  • Sprinkle with onions and green pepper.
  • Cover and microwave on high for 3 minutes.
  • Turn fillets over; cover and cook 2-4 minutes longer or until fish flakes easily with a fork.
  • Let stand, covered, for two minutes before serving.

Nutrition Facts : Calories 97, Fat 0.8, Cholesterol 68.2, Sodium 165.2, Carbohydrate 2.2, Fiber 0.4, Sugar 1.5, Protein 19.1

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