Sunday, August 9, 2009

Citrus-Parmesan Orange Roughy

Citrus-Parmesan Orange Roughy

Hello All!

Here I am to share another yummy dish with everyone. Although I don't recommend eating orange roughy OFTEN due to the fact that it is a deep water fish that is heavily impacted on over fishing and is even listed on Australia's endangered species list. This is because orange roughies have a very long lifespan (up to 149 years!) and do not reproduce often (they do not reach sexual maturity til they reach 20 years old). They are prized for their light, white meat that people love.

You can substitute the orange roughy with whatever white meat fish you'd like but every now and then, I think it's ok to enjoy a fillet or two :)

This dish has a citrus tang to it with a sweet & salty backdrop from the Parmesan cheese. Topped on top of white rice, it makes a wonderful light lunch or dinner! Like my husband said, "It looks funny... but it tastes REALLY good!". Hopefully you'll like it too!

Here's What You'll Need:
2 orange roughy fillets (1.5 lbs.)
2 tbsp fresh lemon juice
1/2 cup grated Parmesan cheese
4 tbsp butter, softened
3 tbsp mayonnaise
3 tbsp chopped green onions
1/4 tsp salt
Dash of Pepper
Dash of Paprika
2 servings of white rice

1. Turn on the broiler on your oven and let it pre-heat while prepping the fillets and making the cheese sauce.

2. Butter a baking dish. Cut the lemon in half and squeeze juice over fillets and let sit for 10 - 15 mins.

3. In small bowl, combine all remaining ingredients.

4. Broil fillets 3 - 4 inches under the broiler for 5 - 6 minutes. Remove fish and drain excess liquid. Spoon cheese mixture evenly & spread over fish and return to broiler for another 2 - 3 minutes. Watch closely so the cheese doesn't burn.

5. Remove with spatula and top over white rice. Spoon remaining sauce in bake pan over fish and rice.

Serves 2


  1. wow, that fish sounds heavenly.

  2. Haha, your hubby is funny! I looove orange roughy, but thanks for the heads up on their endangered status. Thanks for sharing this recipe, can't wait to try it!

  3. that sounds so good.. what's the calorie count on that?