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Oven Fried Orange Roughy
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- #21625
Crispy, flaky oven-baked fish is tough to beat. Fillets of orange roughy coated in a cornmeal and breadcrumb crust get a delicate pop of flavor from lemon zest and basil.
serves/makes:
ready in:
under 30 minutes
under 30 minutes
6 reviews
ingredients
1 1/2 pound orange roughy fillets, or cod, thawed if frozen
1/4 cup all-purpose flour
1/4 teaspoon salt
1/4 teaspoon lemon pepper seasoning
1 egg white
1/4 cup plain bread crumbs
1/4 cup cornmeal
1 1/2 teaspoon finely grated lemon zest
1/2 teaspoon dried basil or dill
directions
Preheat the oven to 450 degrees F. Grease a shallow baking dish large enough to hold the fish in a single layer.
Combine the flour, salt, and lemon pepper seasoning in a shallow dish. Beat the egg white until frothy and place in another shallow dish. Combine the bread crumbs, cornmeal, lemon zest, and basil (or dill) in another shallow dish.
Dip one side only of the fish into the flour mixture, shaking off any excess. Dip the same side into the egg white then into the bread crumb mixture. Press the bread crumbs so they adhere. Place the fish coating side up in the baking dish. Tuck any thin edges of the fish underneath the fillet so they don't overcook.
Place the fish in the oven and bake at 450 degrees F for 6-12 minutes (depends on thickness of the fillets), or until the fish flakes easily with a fork.
Serve the oven-fried orange roughy hot.
recipe tips
For extra crispiness, lightly spray the breaded fish with cooking spray before baking.
Make sure your oven is fully preheated to 450 degrees F for the best results.
Letting the fish rest for a few minutes after baking can make it easier to transfer without breaking.
Adjust cooking time based on the thickness of your fillets; thinner fillets will cook faster.
To prevent sticking, use parchment paper or a silicone baking mat on the baking dish.
Try adding different seasonings in the breadcrumb mixture, such as paprika or garlic powder.
If using a convection oven, you may need to reduce the temperature by 25 degrees F and check the fish early to prevent overcooking.
common recipe questions
What types of fish can I use other than orange roughy or cod?
Besides orange roughy and cod, this recipe works well with other white, flaky fish such as tilapia, haddock, halibut, or snapper. These varieties have mild flavors that complement the lemon and basil breading without overwhelming it. When choosing an alternative, aim for fillets of similar thickness for consistent cooking times.
How can I properly prepare frozen fish for this recipe?
Place the fish in the refrigerator overnight, allowing it to thaw gradually. If you're short on time, you can also submerge the sealed fish in cold water, changing the water every 30 minutes to make sure it remains cold. This method can thaw fish in a few hours, depending on the size and thickness of the fillets. Avoid using warm water or microwaving to thaw, as these methods can partially cook the fish, affecting its texture and flavor.
Why is flour used in the breading process, and are there alternatives for different dietary needs?
Flour acts as the first coating layer, helping the egg white to adhere to the fish, which in turn helps the breadcrumb mixture stick, creating a crispy outer layer. For those with gluten sensitivities or looking for a healthier option, almond flour or coconut flour can be excellent alternatives.
Why coat only one side of the fish?
Coating only one side of the fish serves a few purposes. It reduces the overall calorie and carbohydrate content of the dish, making it lighter while still providing texture. This method also makes sure that the coated side gets perfectly crispy in the oven, while the underside gently steams from its contact with the baking dish, resulting in a perfectly cooked, flaky texture.
Can whole eggs be used instead of egg whites?
Using a whole egg instead of just the egg white will increase the richness of the coating due to the fat content in the yolk. It may also make the breadcrumb mixture adhere more thickly to the fish.
What are the alternatives for plain bread crumbs?
Panko breadcrumbs are a fantastic alternative for those seeking a crunchier texture. They are larger and flakier than traditional breadcrumbs, which results in a more pronounced crispiness. For a gluten-free version, options like crushed gluten-free cereal, gluten-free panko, or finely ground oats can serve as effective substitutes.
Can fresh herbs be used instead of dried?
When substituting fresh for dried herbs, the general rule of thumb is to use three times the amount of fresh herbs as dried, due to the concentration of flavor in dried herbs. It's important to finely chop the fresh herbs to make sure they are distributed evenly throughout the breadcrumb mixture.
How to know the fish is fully cooked?
The fish is fully cooked when it flakes easily with a fork but still retains moisture, indicating it's cooked through without being dry. The cooking time may vary depending on the thickness of the fillets. As a general guideline, start checking the fish after 6 minutes and continue to monitor closely. The fish should reach an internal temperature of 145 degrees F when measured with a food thermometer at the thickest part of the fillet.
Can this recipe be made in advance?
It's best served fresh, but you can prepare the breading mixture in advance.
How should leftovers be stored?
Store in an airtight container in the refrigerator and consume within 2 days. Reheat gently in the oven at 350 degrees F or in the microwave.
nutrition data
211 calories, 2 grams fat, 18 grams carbohydrates, 28 grams protein per serving. This recipe is low in fat.
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reviews & comments
October 29, 2021
Never have been a huge fan of any fish but this one is a winner! Fish was perfectly done and the coating on it adds a lot of flavor and texture. 100% will make again!
January 9, 2020
Always nice to have a diabetic meal so fast, easy and delicious!
August 21, 2018
My husband & i tried this for dinner tonight & it was absolutely delish, we both really liked it. I will be definaetly be making more often. this works out for us diabetics too. Thanks so much that's the kind of recipes i'm looking for. Thanks again
November 3, 2012
This fish was excellent! This was a perfect amount of coating for the 1-1/2 lb./five pieces of fish. Mine took 12 min. to cook and it baked up crispy and golden.
August 29, 2007
This dish was absolutely wonderful. The fish was some of the best that I had ever had. Highly recommended.
March 16, 2006
This was excellent. The breading stayed crisp. For added flavor use seasoned breadcrumbs instead of plain. Serve with tartar sauce and steamed veggies. MMMM!