Red and Orange Roughy

Red and Orange Roughy


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This is one of my favorite dinners, and probably one of the most healthy entrees I've created so far. Orange Roughy is a deliciously light and 'non-fishy' deep sea fish that's a little pricier than the more common Tilapia... but worth every penny. Its sweet flakiness is perfectly paired with the earthiness of roasted asparagus.

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Nashville, Tn

Time needed

10 min preparation + 25 min cooking

Serving Size / Yield



  • 1/2 tsp. olive oil
  • 1 pinch Panko bread crumbs
  • 1 pinch each black and red pepper
  • 2-3 sprigs fresh rosemary
  • 2-3 strips weet roasted red bell peppers from jar
  • 1 tsp. butter
  • 1/4 C. white wine
  • 1 pinch coarse sea salt
  • 5-7 spears asparagus
  • orange roughy fillets, 1 per person

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Preheat over to 375 degrees. Tear off a large enough piece of tinfoil to form a boat-like baking dish, crimping edges up 2 inches or enough to hold liquid.

Place fillet in boat (be sure it's thawed if you're using frozen Roughy). Wedge a couple of rosemary sprigs under and around the fillet. Pour wine evenly over fish. It shouldn't cover the fish completely... only about a quarter to a half of the way. Take the teaspoon of butter and divide it into tiny pats and place evenly throughout fish. Pull 2-3 strips of the sweet roasted peppers out of the jar and lay atop the fillet. Sprinkle pinches of salt & peppers across fish. Sprinkle Panko crumbs across fish (make sure this is the last step so they don't get soggy). Directions for baking below.


On a non-stick baking tray, lightly drizzle olive oil over asparagus spears. Roll spears to completely cover with the small amount of olive oil. Sprinkle with coarse sea salt.

Move your second rack to the very top rung. Place baking tray of asparagus spears there and bake simultaneously with the Orange Roughy (see time and temperature below). If you do not have a second rack, you can use the broiler. But only cook spears for 5 minutes under the 500-degree broiler.

Put tinfoil fish boat(s) on a baking tray on to the middle rack. Bake asparagus at 375 degrees for 15- 20 minutes, and the fish for 20-25 minutes.The narrow end of the fillet will start to brown and curl up when fish is done. When both fish and asparagus are done, line asparagus up in the center of the plate, then place fillet on top of the asparagus. Drizzle leftover juices from the tinfoil boat across both.

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