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orange roughy recipe.
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Pan-Seared Orange Roughy

This pan-seared orange roughy recipe is well seasoned to let its natural sweet flavor shine! Ready in minutes, it's tender and flaky on the outside and moist in the middle. Watch the video below to see how I make it in my kitchen!
Course Main Course
Cuisine American
Prep Time 3 minutes
Cook Time 7 minutes
Total Time 10 minutes
Servings 4 servings
Calories 185kcal
Author Arman Liew

Ingredients

  • 4 fillets orange roughy 4-6 ounces each
  • 2 teaspoons paprika
  • 2 teaspoons salt
  • 2 teaspoons lemon pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon dried parsley
  • 2 tablespoons butter

Instructions

  • Pat dry the fish with a paper towel.
  • In a small bowl, add the paprika, salt, lemon pepper, garlic powder, and dried parsley. Season the fish fillets on all sides.
    seasoned raw orange roughy fillets.
  • Add butter to a large non-stick pan or cast iron skillet and place over medium-high heat. Once hot, place the fish on it and cook for 3 minutes per side.
    orange roughy on a skillet.
  • Serve the fish immediately.
    orange roughy over couscous and lemon.

Video

Notes

TO STORE: Roughy is best enjoyed hot and right out of the pan, but leftovers can be stored in an airtight container in the fridge for up to 2 days.
TO REHEAT: Reheat the leftovers quickly in the microwave, in a 350ºF oven, or in an oiled pan over medium heat until warmed through.

Nutrition

Serving: 1serving | Calories: 185kcal | Carbohydrates: 1g | Protein: 28g | Fat: 7g | Sodium: 1331mg | Potassium: 314mg | Fiber: 0.4g | Sugar: 0.1g | Vitamin A: 377IU | Vitamin C: 3mg | Calcium: 23mg | Iron: 2mg | NET CARBS: 1g