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Easy Oven Poached Orange Roughy

Ingredients

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For over three decades, I’ve been crafting this Easy Oven Poached Orange Roughy recipe. Initially, with only frozen orange roughy fillets at my disposal. Today, I count myself lucky when I can get my hands on fresh orange roughy, which elevates this fish dish to new heights.

Delicate and tender orange roughy, deserves a cooking method that honors its subtle flavor and texture. Slow poaching in the oven accomplishes just this, resulting in a protein-packed fish dish that’s as effortless to make, as it is delightful to savor.

A white bowl filled with steamed rice and oven poached orange roughy.
Plate the fish over steamed rice or mashed potatoes. Pour the poaching liquid over the fish.

What is Orange Roughy?

Orange roughy is a species of fish known for its delicate texture, mild flavor, and white flesh. It’s typically found in deep waters, and its popularity in culinary circles stems from its versatility and ease of preparation.

Due to its slow growth rate and vulnerability to overfishing, orange roughy is often subject to sustainability concerns. As such, it’s essential to make environmentally conscious choices when purchasing seafood, opting for sustainably sourced alternatives whenever possible.

If orange roughy isn’t available, or if you prefer to explore other options, several fish varieties can serve as suitable substitutes in this fish recipe:

  1. Cod: Cod is another white-fleshed fish with a mild flavor and a flaky texture, and would also work well in this poached fish recipe.
  2. Haddock: Haddock is a firm, white fish with a slightly sweet flavor. Like cod, it holds up well to poaching and can be used interchangeably with orange roughy in recipes.
  3. Flounder: Flounder has a delicate texture and a subtle, sweet flavor. While it may be thinner than orange roughy fillets, it can still be poached and served as a delicious alternative.
  4. Sole: Sole is known for its tender texture and delicate taste. It’s a versatile fish that can be poached, baked or pan-seared, making it a viable substitute for orange roughy in various dishes.
  5. Tilapia: Although not my favorite white fish, tilapia is a budget-friendly substitution for orange roughy.

How to Prepare Oven Poached Orange Roughy

Although orange roughy can be prepared in various ways, poaching this delicate fish ensures that the fish remains tender and moist, allowing its subtle flavor to fully develop, without risk of overcooking.

  1. Preheat oven to 350°F (175°C) and grease an oven-safe casserole dish with butter.
  2. Season orange roughy fillets with salt and pepper on both sides.
  3. Layer sliced onions at the bottom of the casserole dish.
  4. Arrange seasoned orange roughy fillets on top of the onions.
  5. Scatter remaining onions and whole garlic cloves over the fish, then dot with butter.
  6. Pour orange juice into the casserole dish.
  7. Cover the dish and bake for 30-35 minutes until fish is opaque and flakes easily with a fork.

How to Serve and Store Poached Fish

This Easy Oven Poached Orange Roughy pairs wonderfully with a variety of sides. Consider serving it alongside:

Storing Leftovers: If you happen to have any leftovers, store them in an airtight container in the refrigerator for up to two days. To reheat, gently warm the fish in the oven until heated through, being careful not to overcook and dry out the delicate flesh.

More Poached Fish Recipes to Love

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A white bowl filled with steamed rice and oven poached orange roughy.

Easy Oven Poached Orange Roughy


Description

Delicate and tender, orange roughy deserves a cooking method that honors its subtle flavor and texture. Slow poaching in the oven accomplishes just that, resulting in this Easy Oven Poached Orange Roughy that’s as effortless to make, as it is delightful to savor.


Ingredients

Scale
  • 1 1/2 pounds orange roughy fillets, skin-off
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 4 tablespoons butter, cut into pieces (plus more for lining the casserole dish)
  • 1 medium white onion, sliced
  • 2 garlic cloves
  • 11-ounces orange juice

Instructions

  1. Preheat the oven to 350°F (175°C). Lightly grease an oven-safe casserole dish with butter.
  2. Season both sides of the orange roughy fillets with salt and pepper.
  3. Create a layer of sliced onions at the bottom of the casserole dish.
  4. Arrange the seasoned orange roughy fillets on top of the onions, making sure not to overlap them too much.
  5. Scatter the remaining sliced onions and garlic cloves over the fish, then dot with the butter.
  6. Pour the orange juice over the fish.
  7. Cover with a lid or aluminum foil. Bake in the preheated oven for 30-35 minutes, or until the fish turns opaque and flakes easily with a fork.
  8. Serve immediately with steamed rice, mashed potatoes and/or steamed vegetables.
  9. ENJOY!
@charlottefashionplate

Easy Oven Poached Fish Recipe! Delicate and tender orange roughy, deserves a cooking method that honors its subtle flavor and texture. Slow poaching in the oven accomplishes just this, resulting in a protein-packed fish dish that’s as effortless to make, as it is delightful to savor! If orange roughy isn’t available, try this fish recipe using cod, halibut, sole or flounder. #fish #fishrecipe #easydinner #easyrecipes #dinnerideas #cod #foodtiktok

♬ Pieces (Solo Piano Version) – Danilo Stankovic

Notes

  • Easily substitute the orange roughy with any white fish.
  • Add additional seasonings to your liking.
  • Cut larger garlic cloves in half. 
  • Substitute the white onion with sweet onions, yellow onions or shallots.
  • Freshly squeezed or bottled orange juice will work in this orange roughy recipe.
  • Monitor the fish after the first 25 minutes, as fish can vary in thickness and require less cook time.
  • Try not to overcook the fish. As soon as it turns opaque and easily flakes with a fork, it’s done.
  • Prep Time: 5 minutes
  • Cook Time: 35 minutes
  • Category: Dinner
  • Method: Easy
  • Cuisine: Seafood

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WELCOME! My name is Melissa Latin aka. Charlotte Fashion Plate. Happy to meet you! I am more than just recipes. I love fashion and style too! Most importantly, I love my Family (my Hubby and my Fur Babies). My Husband (aka my “Kitchen Bitch”) means the world to me. He’s pretty damn cool too. Not only is he one of the nicest guys you will ever meet, he also has had a lengthy career in professional hockey. Not only winning two Stanley Cups with the Pittsburgh Penguins in the early ’90’s, but most recently winning the Calder Cup with the Charlotte Checkers, amongst many other accolades. If you live in Charlotte and play hockey, or have a family member who plays, be sure to contact him!

Our life has changed dramatically in the past few years with the passing of our two goldendoodles, Vegas and Viva. We were lucky enough to have Vegas for five years (totally wish it was longer). Most recently, losing our Viva to a brain tumor in July of 2020. We welcomed our mini goldendoodle 7, almost seven years ago. We just added the amazing Hazel! Of course, I am always posting tons and tons of photos! Be sure to check out my recipe for Pet Bone Broth! This broth is super rich in nutrients and will provide your pet with a multitude of health benefits!

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