Thu. Feb 13th, 2025

This recipe for Keto Pan-seared Orange Roughy has been well-seasoned to bring out the sweetness of the fruit. It is so juicy on the inside and flaky and delicate on the exterior; The huge deep-sea fish known as the orange roughy is prized for its juicy, sensitive white flesh. It tastes somewhat sweet and not very fishy, much like shellfish. Simple herbs and spices provide delicious tastes to this Roughy. We can easily customize this recipe concerning our preferences and choices. Keto Pan-seared Orange Roughy only contains 1g of carbs, 0.4g of fiber, 1g of net carbs, and 28g of proteins in the fish.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

  • Course: Main Course
  • Cuisine: American
  • Calories: 185 kcal
  • Servings: 4
  • Prep time: Three minutes
  • Time for cooking: Seven mins
  • Total time: 10 minutes

EQUIPMENT:

  • Paper towel
  • Small bowl
  • Non-stick pan/ cast iron skillet
  • Spatula

INGREDIENTS:

  • 4 fillets of orange roughy
  • Two tsp. paprika
  • Two tsp. salt
  • Two tsp. lemon pepper
  • One tsp. garlic powder
  • One tsp. dried parsley
  • Two tbsp. butter

INGREDIENT NOTES:

ORANGE ROUGHY FILLETS:

  • Even though fresh and frozen fillets of this fish are becoming more and more common in grocery stores, I still like to get mine from the fisherman since I can select the exact fillets I want and I know it’s fresh. Choose ones that are strikingly white with minimal scales or marbling on either side.

SEASONING:

  • I used salt, lemon pepper, paprika, and garlic powder to season the fish in a way that was both savory and tart.

DRIED HERBS:

  • Dried herbs are added to the pan-seared orange roughy & give a cool, herbaceous taste.

BUTTER:

  • Butter is utilized for the fish’s scorching.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTIONS:

  1. Pat dries the orange roughy fillets by utilizing a paper towel.
  2. Combine the dried parsley, garlic powder, lemon pepper, salt, and paprika in a small bowl.
  3. Season both sides of the fish fillets.
  4. Put the non-stick pan or cast iron skillet on the moderate to high heat and then add the butter in it.
  5. Put the orange roughy fish on it when it’s hot and cook it for three minutes on each side.
  6. Serve the fish right away.

Orange roughy is best cooked by pan-searing, but I’ve also included my oven-baking and grilling techniques!

IN THE OVEN:

  1. Place the fish in a baking tray and season it with the spice combination and olive oil to bake this orange roughy recipe.
  2. The fish should be cooked through and flake readily after fifteen minutes of baking at four hundred degrees F.

ON THE GRILL:

  1. Place the seasoned fish on a hot charcoal grill and cook it for four to five minutes on each side.
  2. When the roughy fish turns opaque and firm to touch it gets ready to consume.

SERVING SUGGESTION:

  • Accompany the orange roughy fish with lemon wedges and serve it over quinoa.
  • A nutritious vegetable dish, such as sautéed broccoli, air-fried Brussels sprouts, or sautéed asparagus, always completes the dinner to perfection.

TIPS:

  • Put in fresh fish. I greatly like the taste & texture of fresh fish, although theoretically, you could use frozen orange roughy for this dish (thawed in the refrigerator overnight before cooking).
  • Orange roughy is done when the internal temperature reaches one-forty-five degrees F on a meat thermometer or the fish flakes readily when a fork is passed over it.
  • Modify the seasonings. Add a variety of spices & herbs to this mild fish to alter its flavor. Try adding lemon zest, cumin, onion powder, thyme, oregano, salt, black pepper, and/or dried rosemary.
  • Apply a garnish to finish. Though you may also add fresh parsley, lemon zest, capers, or fresh dill, my favorite garnish is lemon wedges.

STORAGE INFORMATION:

FRIDGE:

  • The remaining can be kept for around two days in an airtight box; roughy is best eaten hot, straight out of the pan.

FREEZER:

  • We can store this orange roughy in a sealed bag for around one month, but it may affect the texture of the fish but the taste remains the same.

REHEAT:

  • To ensure they are well warmed, rapidly reheat the leftovers in a three-fifty degrees F oven, microwave, or greased pan over moderate heat.

FAQs:

Is this orange roughy low in calories and low in carbs?

  • This orange roughy just contains 1g of carbs, 0.4g of fiber, 1g of net carbs, 185 kcal, and 28g of proteins in the fish.

Can we store this orange roughy?

  • Put the fish in the sealed box and store the fish for around two days in the fridge or for around one month in the freezer, it may ruin its texture but the taste will remain the same.

What we can serve with this orange roughy?

  • Accompany the orange roughy fish with lemon wedges and serve it over quinoa. A nutritious vegetable dish, such as sautéed broccoli, air-fried Brussels sprouts, or sautéed asparagus, always completes the dinner to perfection.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL INFORMATION:

Serving: 1 serving
Calories: 185 kcal
Carbohydrates: 1g
Protein: 28g
Fat: 7g
Sodium: 1331mg
Potassium: 314mg
Fiber: 0.4g
Vitamin A: 377IU
Vitamin C: 3mg
Calcium: 23mg
Iron: 2mg
Net carbs: 1g

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