Prepping the fish

It is important to properly handle and prepare your orange roughy to ensure it will turn out as delicious as possible. First things first, inspect the fish for any broken bones or any other signs of damage. If there are any, discard the fish and get another. Additionally, be sure to remove the scales and gut the fish before cooking.

Let’s walk through the steps of prepping the orange roughy before cooking:

Rinse the orange roughy

Rinsing the orange roughy before you prepare it is an important step. Start by rinsing it in cold water and patting it dry with paper towels. Use a knife to trim off any silver skin or scales that may remain on the fish and discard them. Then, rinse the fish again and set aside until you’re ready to cook.

It’s also important to make sure that all surfaces of your cutting board, knives and other utensils are clean before preparing the fish to avoid contamination from any raw juices that may be on those surfaces.

Pat the fish dry

Patting the fish dry is an important step in preparing orange roughy dishes. This helps the fish to absorb more of the flavors from the seasonings and it also helps to prevent splattering during cooking, allowing for a cleaner, safer and tastier preparation.

To pat the fish dry, lay a paper towel on the countertop, place the orange roughy on top of it and then cover with another paper towel. Gently press down lightly on each side for about 20 seconds to remove as much moisture as possible without tearing or otherwise damaging the delicate fillets. Once you’ve patted both sides of all your fillets, discard of your towels and move on to seasoning!

Cut into desired portions

Orange roughy fillets should be cut into portions according to individual tastes, taking note of the size of the fish. The portions should be about 3/4 inch to 1 inch thick for easy and even cooking. Remember to de-bone and de-skin the fillets before cooking.

Remove any remaining pin bones from the fish with tweezers or a pair of needle-nose pliers for a more enjoyable eating experience. It’s very important that all heavier pieces of skin are cut away from the edges, so you get an even thickness throughout your top and bottom fillets.

Cooking Methods

Orange roughy is a delicate fish, and it requires special care when cooking. There are several methods that you can use to cook orange roughy, including baking, poaching, sautéing, and steaming. Each method brings out different flavors and textures in the fish, so it’s important to choose the right one when cooking. Let’s take a look at the different methods and their pros and cons:

  • Baking – Pros: Easy to do, and the fish will stay moist. Cons: May dry out if cooked for too long.
  • Poaching – Pros: Retains moisture and flavor. Cons: Requires longer cooking time.
  • Sautéing – Pros: Quick and easy. Cons: Requires a lot of oil, and can dry out the fish if cooked for too long.
  • Steaming – Pros: Retains moisture and flavor. Cons: Requires longer cooking time.


Baking orange roughy is a quick and easy way to prepare this whitefish with a distinctive mildly sweet flavor. To ensure flavorful results when baking orange roughy, season with lemon or your favorite herbs or spices. You can opt for either a classic oven-baked preparation or bake the fish in parchment paper for an elegant presentation.

To begin, preheat oven to 400 degrees Fahrenheit and line a baking sheet with parchment paper. Place orange roughy fillets on the parchment paper and season with salt, pepper and freshly squeezed lemon juice. To impart additional flavor, add any combination of your favorite herbs and spices – some delicious options include garlic powder, rosemary, dill, thyme or basil. If desired, dot each fillet lightly with butter before baking for 7-10 minutes or until fish flakes apart easily when prodded with a fork. When fish flakes easily the baking process is complete – serve immediately for best results!

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Broiling is a dry-heat cooking method using radiant heat in the form of infrared radiation to cook food, such as orange roughy. It can be done under an overhead searing unit or with a gas or charcoal grill. When cooking orange roughy this way, you should use either thin fillets (less than ¼ inch thick) that you brush with butter, oil and herbs or marinate for a few hours prior to cooking.

When broiling under an overhead unit, preheat to 500 °F and place the orange roughy skin side up on a greased broiler pan about 4-6 inches from the heat. Cook for about 10 minutes or until fish flakes easily when tested with a fork—you should not have to force it apart.

When using a gas or charcoal grill, preheat it and make sure the grate is clean before adding the fish fillets. Grill approximately 5 minutes on each side. You can use an oven thermometer to test the temperature and ensure it reaches 140 degrees Fahrenheit before turning off heat source. If needed, turn off one burner and move your orange roughy to indirect heat so as not to over-cook it or allow it to burn on one side (internal temperature should reach 145 °F).


Grilling is a great way to cook orange roughy. Preheat your grill to medium heat. Brush the fish on both sides with oil and sprinkle with salt, pepper and other seasonings, if desired. Place the fish on the preheated grill. Grill for four to six minutes, depending on thickness of fish.

When you can see that the bottom layer is lightly browned and easily comes away from the grill grate, it’s time to turn it over: use metal tongs or a spatula and flip carefully so as not to let any flakes break off or get lost in the flames of your grill. Continue grilling four to six minutes, until fish flakes easily when tested with a fork and has an internal temperature of 145° F/ 63° C.

Serve grilled orange roughy immediately with lemon wedges for squeezing over each serving.


Frying is a great way to cook orange roughy because it cooks quickly and the fish maintains its delicate texture. To fry orange roughy, coat four 3-ounce pieces of the fish lightly with all-purpose flour, then dip each piece into a mixture of one beaten egg, ½ tablespoon garlic powder, and 1 teaspoon of salt.

Heat a nonstick skillet over medium-high heat and add 2 tablespoons of vegetable oil. When the oil is hot (it will be shimmering), add the orange roughy fillets and cook for 2 minutes on each side until golden brown. Make sure to turn down your heat before adding any food to avoid splattering! Serve the fried fish immediately with fresh lemon wedges for a delicious meal.


Orange roughy is a mild-tasting white fish that can be cooked in a variety of ways. It has a firm, yet flaky texture and is known to absorb flavors well. When cooking orange roughy, you should consider adding additional flavoring to enhance the fish. This could include marinades, rubs, sauces, herbs and spices.

Let’s explore some options for flavoring your orange roughy:


Marinades tenderize and flavor the fish before cooking. Acid ingredients, like citrus juices and vinegars, are common in marinading orange roughy. Buttery marinades made with cream, melted butter or olive oil combined with herbs and spices can also work well. Marinade orange roughy for 20 to 30 minutes before cooking to ensure that the flavors permeate throughout the fish. Be sure not to leave the fish in a marinade for too long as acids can start to “cook” the fish and give it an unpleasant texture.

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Once you have seasoned your orange roughy, you have many cooking options available – bake it, broil it or pan-fry it – each option will be delicious when prepared with one of the marinade mixtures outlined above. An easy way to add additional flavor is by topping your cooked orange roughy with a sauce made of lemon juice, butter and fresh herbs such as thyme or tarragon.


Orange Roughy is a flaky, sweet tasting whitefish that pairs well with a variety of sauces. Many people find it easier to cook this type of fish with sauces because it prevents the fish from drying out or sticking to the pan. Here are some flavorful options to try:

  • Lemon-Butter Sauce: A rich, creamy sauce made from fresh lemon juice and butter can add bright flavor with minimal effort.
  • Garlic and Herbs: A simple combination of butter, garlic, oregano and thyme can give orange roughy a classic Mediterranean flair.
  • Pesto Sauce: This bright, herby sauce pairs well with orange roughy. Try one made with parsley, basil, pine nuts and parmesan cheese for an extra burst of flavor.
  • Honey Glaze: Drizzle orange roughy with a mixture of honey, butter and lemon juice for a sweet and savory finish that will delight your taste buds without overwhelming your meal.
  • Tomato Sauce: A homemade tomato sauce can be used as an accompaniment or poured over the top of the cooked fish to transform it into a comforting Italian dish.


When preparing orange roughy, it is important to choose spices that will compliment the fish. Mild herbs such as parsley, dill, oregano, basil and thyme create a subtle flavor, enhancing the taste but not overwhelming or overpowering the flavor of the orange roughy.

More pungent spices can also be used to give extra flavor to your orange roughy. For example, you could use garlic powder or minced garlic to add a unique aroma and robust flavor; ginger root powder can be sprinkled on top to give an Asian flair; and coarsely ground black pepper lends a slight spiciness. Cayenne pepper powder or hot paprika is another way to bring out a bit more heat when making your orange roughy dish.

No matter how you would like to flavor your orange roughy dishes – delicate or spicy – there are plenty of ways that you can season the fish without overpowering its delicate taste. Start with mild flavors and small amounts of spices, adding additional seasoning as desired until you have achieved just the right amount of flavoring for your dish.

Serving Suggestions

Orange roughy is a meaty, delicate-textured fish that pairs well with a variety of flavors. It can be cooked in a variety of ways and can be served as an entree or as an accompaniment to other dishes. When preparing orange roughy, it is important to consider the flavors you would like to pair it with as well as the texture of the fish.

Here are some serving suggestions for cooking orange roughy:


Rice is a great way to serve orange roughy, as it can be cooked in a variety of ways to add flavor and texture. This delicious fish pairs nicely with white and brown rice as well as wild, basmati, and jasmine varieties. When cooking the fish with rice, you may choose to add flavorful ingredients such as garlic, lemon, onions, capers, olives or parsley.

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For fluffier white rice, boil 3 cups of water in a medium saucepan over high heat. Once boiling, add the 1 1/2 cups of white rice (long grain works best here) and reduce the heat to medium-low and simmer for 20 minutes or until soft. While the rice cooks prepare the orange roughy by seasoning with salt and pepper before placing on a hot skillet or baking tray. Cook for 8-10 minutes until firm or golden.

For wild or brown rice take 2 cups of water in a medium sized saucepan over medium-high heat. Bring to a boil before adding 1 cup of long grain brown or wild rice and reduce heat to low – simmer for 40 minutes or until the water has been absorbed by the grain. Follow similar steps with preparing the orange roughy filets as above before adding both together on top of the cooked grain before serving hot.


Potatoes are an excellent accompaniment to orange roughy and can be prepared in many different ways. For example, you could simply bake the potatoes with a little salt and pepper until they are golden brown, or you could roast them with a few cloves of garlic in some olive oil. Another option is to boil the potatoes in salted water until they have cooked through, then mash them and add some butter or cream before serving.

For a healthier option, try dicing potatoes into cubes or rounds and baking or frying them until crispy. Potatoes can also be combined with other vegetables like carrots, onions, peppers and mushrooms for an easy side dish.


Orange Roughy is a mild-tasting white fish that can be cooked in a variety of ways. It pairs well with vegetables and seasonings such as garlic, lemon, butter, and dill for added flavor. When cooking with Orange Roughy, avoid adding too much oil or other rich sauces as this will undermine the subtle taste of this delicate fish.

When preparing Orange Roughy with vegetables, a few suggestions to consider are:

  • Broiled orange roughy with zucchini slices and cherry tomatoes
  • Orange roughy baked in parchment paper with julienned carrots and snap peas
  • Grilled orange roughy paired with pieces of artichoke hearts and bell peppers
  • Poached orange roughy served over an assortment of steakhouse vegetables such as mushrooms, onions, and Brussels sprouts
  • Sautéed orange roughy accompanied by sautéed spinach or rapini

By experimenting with different cooking techniques and pairing flavorful vegetables alongside this mild-tasting fish you can create delicious meals that will leave your dinner guests raving about their dining experience.


Orange roughy is an excellent entree for salads! The mild, yet flavorful fish can be dressed with many different varieties of dressings and adds a layer of umami to any salad. Orange roughy lends itself particularly well to a citrus-based vinaigrette or a spicy cilantro salsa.

When making salads with orange roughy, it is important to keep the cooking process simple. Bake or pan sear the pieces of fish until it is cooked through and lightly golden in color. When adding the orange roughy to the salad, make sure to season it with salt, pepper and acid such as lime juice or white wine vinegar before assembly so that all flavors marry together before serving.

Orange roughy can also be served warm over salads – adding a protein boost to an already nutritious meal! Start by bringing 2 cups of your favorite stock up to a simmer. Lower in your pre-seasoned orange roughy filets and poach gently for 4 minutes until just cooked through. Allow the fish to cool slightly before serving over top your favorite mix of greens (dressed with an acidic dressing) along with your choice of roasted vegetables, boiled eggs or crumbled feta cheese for added flavor. Enjoy!

By Reiki

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