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Pan-Seared Orange Roughy

Pan-Seared Orange Roughy
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Pan-Seared Orange Roughy is a quick, light, and delicious dinner that delivers flaky, tender fish with a crispy golden crust and fresh citrus flavors. Perfect for busy weeknights or special occasions, this healthy recipe uses simple ingredients and easy techniques to create an elegant seafood meal that is customizable with herbs and spices.

Ingredients

Scale

Fish and Seasoning

  • 2 Orange Roughy fillets (4–6 ounces each), fresh or thawed
  • Salt, to taste
  • Freshly ground black pepper, to taste

For Searing

  • 2 tablespoons olive oil or butter

To Add Flavor

  • 1 tablespoon fresh lemon or orange juice
  • 1 garlic clove, minced (optional)
  • 1–2 tablespoons fresh herbs (parsley, dill, or preferred herbs)

Instructions

  1. Prep the Fish: Pat the orange roughy fillets dry with paper towels. Season both sides generously with salt and freshly ground black pepper to enhance flavor and help form a crisp crust.
  2. Heat the Pan: Heat a large non-stick or stainless steel skillet over medium-high heat. Add olive oil or butter and let it get hot but not smoking—this is key to achieving a perfect golden sear.
  3. Sear the Fillets: Place the fillets in the pan skin-side or smooth side down. Let cook untouched for 3 to 4 minutes until the underside forms a beautiful golden crust. Flip carefully and cook the other side another 2 to 3 minutes until the fish flakes easily with a fork.
  4. Add Flavor: Once flipped, squeeze fresh lemon or orange juice over the fillets along with minced garlic or fresh herbs if using. Let the citrus gently cook into the fish as it finishes searing.
  5. Serve Immediately: Transfer the fillets to warm plates, spoon pan juices or herb butter over the top, and garnish with extra fresh herbs or citrus slices for a bright, inviting presentation.

Notes

  • Dry the Fish Thoroughly: Moisture will steam the fillets instead of searing them, so be sure to pat dry before cooking.
  • Don’t Crowd the Pan: Leave enough space between fillets for even heat and to preserve the crisp texture.
  • Use a Heavy-Bottomed Pan: This helps maintain steady heat for consistent browning without burning.
  • Let It Rest: Allow the fish to rest briefly after cooking to keep it juicy and tender.
  • Season Just Before Cooking: Salt draws moisture, so season right before cooking to keep the crust crisp.

Nutrition

Keywords: orange roughy, pan-seared fish, quick fish recipe, healthy seafood, easy fish dinner, citrus fish, crispy fish

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