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Pan-Seared Orange Roughy

Pan-Seared Orange Roughy
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A quick and easy Pan-Seared Orange Roughy recipe that delivers a crispy golden crust while keeping the fish tender and juicy. Perfect for a healthy, flavorful meal ready in under 20 minutes, this recipe uses simple ingredients and straightforward steps to create a gourmet-quality seafood dish. Versatile and light, it pairs well with a variety of sides and seasonings.

Ingredients

Scale

Main Ingredients

  • 4 Orange Roughy fillets (fresh or thawed, about 4–6 oz each)
  • 2 tbsp olive oil or butter
  • Salt, to taste
  • Black pepper, to taste
  • 1 tbsp fresh lemon juice

Optional Additions

  • 1–2 cloves garlic, minced
  • Fresh herbs (thyme, parsley, or dill), chopped
  • Pinch of cayenne pepper or smoked paprika (for spicy variation)
  • Almond flour or cornmeal (for gluten-free crust)
  • Soy sauce, ginger, and sesame oil (for Asian-inspired marinade)
  • Additional butter for basting

Instructions

  1. Prepare the Fillets: Pat the Orange Roughy fillets dry thoroughly with paper towels to ensure the skin or surface crisps up beautifully and that the fish sears evenly without steaming.
  2. Season Generously: Sprinkle salt and pepper evenly on both sides of the fillets. Add any optional herbs or spices such as garlic, thyme, or cayenne pepper at this stage to maximize flavor infusion.
  3. Heat Your Pan: Preheat a non-stick or stainless steel skillet over medium-high heat. Add enough olive oil or butter to cover the bottom of the pan. Wait until the oil is hot and shimmering or the butter is fully melted and bubbling, so the fish will sizzle immediately on contact.
  4. Sear the Fish: Place fillets presentation side down (skin-side down if skin is on) in the hot pan. Avoid crowding the pan to allow proper browning. Cook undisturbed for 3 to 4 minutes until a golden crust forms.
  5. Flip and Finish Cooking: Carefully flip the fillets using a thin spatula and cook for another 2 to 3 minutes until the fish is opaque throughout and flakes easily with a fork.
  6. Add Fresh Lemon Juice: Remove the fillets from the heat and immediately drizzle fresh lemon juice over them to brighten and balance the flavors before serving.

Notes

  • Pat the fish dry thoroughly to achieve a crispy crust.
  • Do not overcrowd the pan; cook fillets in batches if necessary.
  • Use medium-high heat to get a quick sear without overcooking.
  • A fish spatula helps to flip delicate fillets without breakage.
  • Let the fish rest for about 1 minute after cooking to allow juices to redistribute.
  • Use olive oil, avocado oil, or clarified butter for the best searing results.
  • For gluten-free option, dust fillets lightly with almond flour or cornmeal before searing.

Nutrition

Keywords: Orange Roughy, pan-seared fish, quick seafood recipe, crispy fish, healthy seafood, gluten free fish recipe

Find it online: https://cherrycooks.com/pan-seared-orange-roughy/