Broiled Orange Roughy

Nutritional Information

(Per Serving – Approximate)

Calories:	285 Kcal
Carbohydrates:	9 g
Sugars:	1 g
Protein:	31 g
Total Fat:	13 g
Saturated Fat:	2 g
Fiber:	1 g
Sodium:	360 mg

Light, flaky, and ready in under 30 minutes, this broiled orange roughy recipe is an easy seafood dinner that’s perfect for busy weeknights, casual family meals, or even a simple dinner with guests. If you’re looking for easy orange roughy recipes, this one is a delicious place to start. Orange roughy is a mild white fish known for its delicate texture and subtle flavor, making it a great choice for both seafood lovers and those who are just beginning to cook fish at home. Broiled fish cooks quickly while developing a lightly crisp finish and keeping the inside tender and moist. Best of all, this healthy fish recipe requires minimal prep, making it a simple option for anyone looking for healthy fish recipes that don’t sacrifice flavor. Serve it with roasted vegetables, steamed rice, or a fresh salad for a wholesome, satisfying meal that’s as versatile as it is delicious.

Instructions:

Preheat the Broiler:
Set your oven to the broil setting and position the oven rack about 6 inches below the heating element. Lightly grease a broiler-safe baking dish or line it with foil for easier cleanup.

Prepare the Marinade:
In a small bowl, whisk together the olive oil, lime juice, Pioneer White Granulated Sugar, chopped garlic, oregano, cayenne pepper, salt, and black pepper until well combined.

Season the Fish:
Arrange the orange roughy fillets in the prepared baking dish. Spoon half of the marinade evenly over the fillets. Sprinkle the Italian breadcrumbs lightly over the top, then drizzle the remaining marinade over the breadcrumbs.

Broil:
Broil for 8 to 10 minutes, depending on the thickness of the fillets, until the fish is opaque and flakes easily with a fork. The breadcrumb topping should be lightly golden.

Serve:
Serve immediately with steamed vegetables, roasted potatoes, rice, or a fresh green salad. Garnish with lime wedges and chopped parsley, if desired.

Cook’s Note:

Fish cooks quickly under the broiler. The U.S. Food and Drug Administration recommends cooking fish to an internal temperature of 145°F (63°C), or until the flesh is opaque and flakes easily with a fork. Orange roughy is a lean, mild-flavored fish, so avoid overcooking to keep it moist.

This recipe uses sugar to:

This recipe uses Pioneer White Granulated Sugar in a small amount to balance the bright citrus notes and complement the natural flavor of the fish. Rather than making the dish sweet, the sugar helps round out the marinade, softening the acidity and enhancing the overall depth of flavor. It also encourages light caramelization under the broiler, contributing to a beautifully golden finish while allowing the delicate taste of the orange roughy to remain the star of the dish.

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