Are you tired of bland, boring fish dishes that leave you uninspired? Get ready to tantalize your taste buds with our mouthwatering Orange Roughy with Vegetables recipe - a simple yet elegant meal that promises to elevate your home cooking game! This restaurant-quality dish combines delicate, flaky orange roughy with a vibrant medley of fresh vegetables, creating a nutritious and incredibly delicious dinner that can be prepared in just 40 minutes.
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 4 fillets of orange roughy
- 1 zucchini, sliced
- 1 carrot, sliced
- 1 bell pepper, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Preheat the oven to 375°F (190°C), ensuring the rack is positioned in the center of the oven.
- Rinse the orange roughy fillets under cold water and pat them dry thoroughly using paper towels to remove excess moisture.
- Prepare the vegetables by washing and slicing the zucchini into thin, uniform rounds, julienning the carrot, and chopping the bell pepper into small, bite-sized pieces.
- Lightly brush a large baking dish with olive oil to prevent sticking and create a non-adhesive surface.
- Arrange the sliced vegetables evenly across the bottom of the baking dish, creating a colorful vegetable bed for the fish.
- Place the orange roughy fillets gently on top of the vegetable layer, ensuring they are not overlapping.
- Drizzle the remaining olive oil over the fish and vegetables, ensuring even coverage.
- Season the fish and vegetables generously with salt and freshly ground black pepper to enhance their natural flavors.
- Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the fish is opaque and flakes easily with a fork.
- Remove from the oven and let the dish rest for 3-5 minutes to allow the flavors to settle and the fish to finish cooking.
- Serve hot, using a spatula to carefully transfer the fish and vegetables to individual plates.
Tips
- • Pat the fish fillets completely dry before cooking to ensure a perfect, crisp exterior • Use a high-quality olive oil for maximum flavor and even cooking • Choose fresh, crisp vegetables for the best texture and taste • Don't overcook the fish - it should be opaque and flake easily with a fork • Let the dish rest for a few minutes after cooking to allow flavors to meld • For extra flavor, consider adding fresh herbs like parsley or dill before serving • Use a non-stick baking dish or thoroughly grease your baking dish to prevent sticking
Nutrition Facts
Calories: 180kcal
Carbohydrates: 5g
Protein: 22g
Fat: 9g
Saturated Fat: 2g
Cholesterol: 35mg
