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Pan-Seared Orange Roughy

Pan-Seared Orange Roughy
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Master the art of Pan-Seared Orange Roughy with this simple yet elegant recipe that delivers a crispy golden crust and tender, juicy fish inside. Ready in under 20 minutes, it’s perfect for quick weeknight dinners or impressive meals. Featuring fresh ingredients and versatile seasoning options, this dish is healthy, flavorful, and adaptable to various dietary needs.

Ingredients

Scale

Main Ingredients

  • 4 Orange Roughy fillets (about 6 oz each), fresh and firm
  • Salt, to taste
  • Freshly ground black pepper, to taste
  • 1/3 cup all-purpose flour (or almond/rice flour for gluten-free)
  • 2 tbsp unsalted butter
  • 2 tbsp olive oil
  • 1 tbsp fresh lemon juice
  • Fresh herbs like parsley or thyme, chopped (optional)

Instructions

  1. Prep the Fish: Pat your Orange Roughy fillets dry with a paper towel, then season both sides generously with salt and pepper. Lightly dredge each fillet in flour, shaking off any excess to ensure an even, thin coating that won’t overwhelm the delicate fish.
  2. Heat Your Pan: Use a heavy-bottomed skillet or non-stick pan and heat olive oil over medium-high heat until shimmering but not smoking. A hot pan is key to forming the perfect sear instantly and locking in moisture.
  3. Sear the Fish: Place the fillets skin-side down if you have skin, or simply one side if skinless, and cook without moving for about 3 to 4 minutes. This creates a crispy, golden crust. Flip carefully using a thin spatula to avoid breaking the fillets.
  4. Add Butter and Baste: Reduce heat to medium and add a knob of butter to the pan. As it melts, tilt the pan and use a spoon to baste the butter over the fish repeatedly. This extra step ensures a rich flavor and even cooking, keeping the interior juicy.
  5. Finish and Rest: Cook for another 2 to 3 minutes on the flip side until the fish is opaque and flakes easily with a fork. Remove from the pan, squeeze fresh lemon juice on top, and let it rest for a minute or two before serving.

Notes

  • Let the fish sit at room temperature for 15 minutes before cooking to ensure even cooking throughout.
  • Do not overcrowd the pan; cook in batches if necessary to maintain heat and crispness.
  • Use a thin, flexible fish spatula to carefully flip delicate fillets.
  • Resist moving the fish too soon; a solid crust will release naturally when ready to flip.
  • Watch the butter carefully to avoid burning; add fresh butter halfway if needed for continuous basting.
  • For dairy-free, substitute butter with coconut oil or oil-based margarine.
  • Freeze cooked leftovers wrapped tightly in foil or freezer bags for up to 1 month.
  • Reheat gently in a low-temperature oven or skillet; avoid microwave reheating.

Nutrition

Keywords: Orange Roughy, Pan-Seared fish, quick seafood recipe, healthy fish dish, crispy fish, gluten-free fish recipe

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