Baked Orange Roughy is lightly seasoned and cooked in the oven until perfectly browned. It has a delicious golden brown crust, while still tender and flaky inside. This mild, buttery fish dinner only needs a few simple ingredients and is ready in about 20 minutes. For an extra burst of flavor, make the spicy Lemon Wasabi sauce to serve with the fish fillets.
A fish dinner in our house is rarely complete without a sauce. Sweet, spicy, savory, we love them all! This orange roughy recipe is a perfect "canvas" for the lemon wasabi sauce I put together. Hubby wanted to add more Wasabi, but I prefer my eyes not to water during dinner so we compromised. Taste test yours and adjust accordingly.
If you would like to try a different sauce, I have many to choose from. I love the Red Pepper sauce on the recipe for Red Snapper. Or either of the Lemon Herb sauces on Blackened Salmon or Blackened Grouper would be delicious as well. If you're in the 'never too spicy' category, try the the Spicy Tartar Sauce.
Ingredients
Ingredient Notes & Substitutions
- Orange Roughy- Because it difficult to find this fish fresh, I prefer to buy it frozen that has been vacuum sealed. Just defrost overnight in the refrigerator. Or defrost the unopened packets in a large bowl of cold water. This should take between 20-40 minutes, depending on the thickness.
- This is a mild, white fish and can be subbed with Haddock, which I used in my Grilled Haddock recipe. Flounder is also similar in taste and texture and I've used that fish in a Blackened Flounder and Pan Fried Flounder recipe.
- Wasabi- This rhizome (stem) grown in Japan is rare and expensive so you will most likely use it in its powdered form. Make sure to check that it says 100% pure Wasabi powder on the jar. Many brands have fillers of horseradish, mustard powder and food coloring. Wasabi will last a long time in your pantry as well.
How to Make Baked Orange Roughy
- Make the Lemon Wasabi Sauce- Mix the lemon juice, Wasabi powder, scallions, seasonings and sour cream until combined. Taste and add more spices or Wasabi as you prefer. Refrigerate until ready to serve.
2. Preheat oven to 375°F. Stir together seasonings, pat fish dry and press onto both sides.
Line a baking sheet with parchment sprayed with olive oil and place fillets on the pan.
Step 3: Bake 15 minutes. Check a meat thermometer to see if it registers 145°F.
Serve with Lemon Wasabi sauce and an extra squeeze of lemon.
Recipe Testing Notes
- Preheating the oven to 375°F is really important since the fish only take about 15 minutes to cook.
- Pat the fillets dry with a paper towel so that the seasonings stick and the fish will get nicely browned.
- I found that using parchment sprayed with olive oil prevents fish from sticking. If you don't have parchment, just spray the baking sheet very well. And they will cook more evenly when the pan is on the middle rack of the oven.
- Pat the fish completely dry before baking.
- Excess surface moisture prevents light browning and can cause the fish to steam instead of bake.
- Use a moderate oven temperature (375-400°F).
- Higher heat can dry the thin edges before the center is done.
- Bake uncovered for better texture.
- Covering traps moisture and can make this delicate fish too soft.
- Add a light brush of oil or melted butter.
- Orange roughy is very lean, and a little fat improves both flavor and browning.
- Let the fish rest for 2-3 minutes before serving.
- This helps it firm up slightly and makes it easier to transfer without breaking.
- To test if the fish is done, insert a meat thermometer in the thickest part and see if it registers 145°F. And you can test with a fork to see if the fish flakes apart.
Serving Suggestions
I served the Orange Roughy with spinach Fettuccine with a simple butter herb sauce. I think any pasta would be a good choice as well as some rice or cauliflower rice. Of course if you like a spicy sauce, double the Wasabi Sauce and drizzle over the pasta.
And a green veggie finishes the meal perfectly. I like to steam some broccoli or green beans with some olive oil, garlic, salt and pepper. My Charred Broccoli, Brussels Sprouts or Asparagus are delicious side dishes for fish.
Frequently Asked Questions
Yes, but I believe that thawing first gives the fish better texture. If baking from frozen, add about 5-7 minutes to the cooking time and expect more liquid in the pan.
Since Orange roughy is very lean and delicate, overcooking can cause the fish to become very soft.
Previously frozen fish that wasn't properly thawed can also contribute to a softer texture. Never defrost fish at room temperature.
If the fish was frozen, it's important to pat dry very well before baking.
Bake uncovered on a rimmed sheet pan rather than in a deep casserole dish.
You can also pour off any liquid and broil for 1-2 minutes to firm up the fish and brown the top.
It's best not to rinse it. Rinsing adds added moisture, which can prevent proper browning and cause the fish to steam instead of bake.
Instead, simply pat the fillets dry with paper towels before seasoning.
If you tried this recipe and enjoyed it, I'd love if you left a comment and a rating to let me know!
Here are some more fish dinner recipes to try:
Baked Orange Roughy with Lemon Wasabi Sauce
- Prep Time: 10 minutes
- Cook Time: 15
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Dinner
- Method: Oven
- Cuisine: American
Description
Baked Orange Roughy is lightly seasoned and cooked in the oven until perfectly browned. It has a delicious golden brown crust, while still tender and flaky inside. This mild, buttery fish dinner only needs a few simple ingredients and is ready in about 20 minutes. For an extra burst of flavor, make the spicy Lemon Wasabi sauce to serve with the fish fillets.
Ingredients
Wasabi Sauce
- ½ cup sour cream
- 2 tablespoons fresh lemon juice
- 1-2 tablespoons Wasabi powder
- 2 scallions, minced
- ½ teaspoon salt
- ½ teaspoon Lemon pepper
- 2 teaspoons Old Bay seasoning
- 1 tablespoon fresh dill, minced or ½ teaspoon dried
Orange roughy
- 1 pound Orange roughy fillets
- ½ teaspoon salt
- ½ teaspoon Lemon pepper
- 1 teaspoon Old Bay seasoning
- 1 tablespoon butter, melted
Instructions
- Make the Lemon Wasabi Sauce- Combine all ingredients in a mini food processor or mix well by hand. Taste the sauce and add more Wasabi to your liking. Refrigerate until ready to serve.
- Preheat the oven to 375°F. Line a baking sheet with parchment and spray with olive oil. Or if you don't have parchment, just spray the pan well.
- Pat fish fillets dry with paper towel. Brush with melted butter. Stir the seasonings together and pat onto both sides of fish.
- Place baking pan on middle rack of oven and bake for 15 minutes. Check temperature of fish with meat thermometer. If it doesn't register 145°F, cook for another 5 minutes or so. If you would like a more crispy top on the fish, raise pan to top rack, turn oven to broil and cook for about 1 minute, watching carefully so it doesn't burn.
- Serve with Lemon Wasabi Sauce and lemon wedges.
Notes
Preheating the oven to 375°F is really important since the fish only take about 15 minutes to cook.
Always pat the fish dry so seasonings stick and fish browns and doesn't steam.
Store any leftovers in an airtight container in the refrigerator for 1-2 days. Reheat in a skillet on low heat until hot.
Or freeze in storage container for 1 month. Defrost overnight in the refrigerator and reheat as above.
Leave a Reply