Baked Orange Roughy with Sun-Dried Tomato & Herb Sauce

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Servings: 1

Calories: 0

Protein: 0

Fat: 0

Carbs: 0

Protein, fat, and carbs are in grams

This recipe offers a delightful way to prepare orange roughy, a mild and flaky white fish. We bake it to perfection under a rich and aromatic sauce featuring the concentrated flavor of sun-dried tomatoes, fresh garlic, and a blend of vibrant herbs like parsley and basil. It's a straightforward dish that brings a touch of Mediterranean flair to your table without complicated steps, making it ideal for a weeknight dinner or when you want something flavorful but easy.

Ingredients

Amount Food Item
.25 cup chicken or vegetable broth
1 tbsp chopped fresh basil
2 tbsp chopped fresh parsley
.5 tsp dried oregano
.25 cup finely chopped red onion
2 cloves Garlic
1 tbsp olive oil
2 Orange Roughy fillets
to taste salt & pepper
.25 cup sun-dried tomatoes

Steps

  1. Preheat your oven to 400°F (200°C). Lightly grease a baking dish or line with parchment paper. Pat the orange roughy fillets dry with a paper towel and season lightly with salt and pepper on both sides.
  2. Heat the olive oil in a medium skillet over medium heat. Add the chopped red onion (or shallots) and cook for 3-4 minutes until softened and translucent. Add the minced garlic and cook for another 1 minute until fragrant, being careful not to burn it.
  3. Stir in the chopped sun-dried tomatoes, broth (or wine), fresh parsley, fresh basil, dried oregano, and red pepper flakes (if using). Bring the mixture to a gentle simmer and cook for 2-3 minutes, allowing the flavors to meld and the sauce to slightly reduce. Season the sauce with salt and pepper to taste.
  4. Place the seasoned orange roughy fillets in the prepared baking dish. Spoon the sun-dried tomato and herb sauce generously over each fillet, ensuring they are well coated.
  5. Bake for 15-20 minutes, or until the fish flakes easily with a fork. Cooking time will vary depending on the thickness of your fillets. Avoid overcooking, as orange roughy can dry out quickly.
  6. Carefully transfer the baked orange roughy to serving plates. Garnish with additional fresh parsley or basil if desired, and serve with lemon wedges.

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