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Pan-Seared Orange Roughy

Pan-Seared Orange Roughy
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Master the art of Pan-Seared Orange Roughy for a flaky, tender fish with a delightfully crispy crust. This quick and easy recipe uses simple fresh ingredients and a straightforward technique to produce restaurant-quality results that are light, healthy, and full of flavor.

Ingredients

Fish and Seasoning

  • Orange Roughy fillets (fresh or thawed, skin-on if possible) – 4 fillets (about 6 ounces each)
  • Salt – to taste
  • Black pepper – to taste

Coating

  • All-purpose flour – 1/4 cup (or almond/rice flour for gluten-free option)

Cooking Fat

  • Olive oil or clarified butter – 2 tablespoons (or any neutral high smoke point oil like avocado or grapeseed oil)

Finishing

  • Lemon wedges – for serving
  • Fresh herbs (parsley, dill or thyme) – optional, for garnish

Instructions

  1. Prepare the Fish: Pat the Orange Roughy fillets dry with paper towels to remove excess moisture. Season both sides evenly with salt and black pepper. Lightly coat each fillet with flour, shaking off any excess to prevent clumping and ensure a thin, even crust.
  2. Heat the Pan: Place a heavy skillet or cast-iron pan over medium-high heat and add olive oil or clarified butter. Wait until the oil shimmers but does not smoke to ensure the fish will sear rather than steam.
  3. Pan-Sear the Fish: Gently place the fillets skin-side down if using skin-on. Cook undisturbed for about 3 to 4 minutes to form a beautiful crust. Flip carefully using a thin spatula, then cook an additional 2 to 3 minutes on the other side until the fish flakes easily and reaches an internal temperature of 135°F (57°C).
  4. Finish and Serve: Remove the fillets from the pan and let them rest briefly. Squeeze fresh lemon juice over the top and garnish with chopped fresh herbs if desired. Serve immediately to enjoy the full crispiness and tender flakiness.

Notes

  • Dry the fish thoroughly before cooking to ensure crispiness.
  • Maintain proper pan temperature—medium-high heat is ideal.
  • Do not overcrowd the pan; cook fillets with enough space for even searing.
  • Use a thin spatula to flip the delicate fillets carefully to prevent breaking.
  • Allow the fish to rest briefly after cooking to enhance juiciness and flavor.

Nutrition

Keywords: Orange Roughy, Pan-Seared Fish, Crispy Fish, Quick Seafood Recipe, Healthy Seafood, Gluten-Free Seafood

Find it online: https://dailydishez.com/pan-seared-orange-roughy/