Baked Orange Roughy with Lemon and Olive Oil
Tender, flaky baked orange roughy roasted with Olivea extra virgin olive oil, garlic, and lemon. A clean, bright weeknight fish dinner that comes together in under 30 minutes, finished with a peppery drizzle of good olive oil.
Recipe Success Tips
Orange roughy holds a lot of water, and a wet surface steams instead of roasting. Press each fillet firmly between paper towels until the surface looks matte, so the olive oil can cling and the edges pick up a little color.
At 400F the fillets cook in 12 to 16 minutes depending on thickness. Start checking at 12: the fish is done the moment it turns opaque and flakes with gentle pressure from a fork. Overcooked roughy goes rubbery, so pull it the instant it flakes.
Slide a thermometer into the thickest part of a fillet. You are looking for 145F. Because roughy is thin, carryover heat is fast, so pull it at 143F and let it rest a minute.
Roasting with Olivea extra virgin olive oil builds flavor in the fish, but the raw drizzle at the end is where its fruity, peppery character really sings. A finishing pour of high-phenolic oil tastes brighter and more alive than oil that has been through the oven.
Tucking a few thin lemon rounds under and around the fillets perfumes the fish as it bakes and gives you soft, jammy citrus to spoon over each portion. Squeeze fresh juice on at the very end for brightness.
Leave space between the fillets so heat circulates and the surface roasts rather than steams. If your fillets are large, use two sheet pans rather than packing them together.
Ingredients
- 1/4 cup Olivea Extra Virgin Olive Oil, divided
- 4 fillets orange roughy fillets (about 6 oz each)
- 4 garlic cloves, minced
- 1 lemon, half thinly sliced and half juiced
- 1 tsp sweet paprika
- 1 tsp kosher salt
- 1/2 tsp freshly ground black pepper
- 2 tbsp fresh flat-leaf parsley, chopped
Kitchen Tools You'll Need
How to Cook Baked Orange Roughy with Lemon and Olive Oil
PREP
ROAST
FINISH
Recipe Notes
Nutrition Facts per Serving
The Best No-Cook Way to Get Olive Oil Benefits
This dish gives you olive oil polyphenols two ways, roasted into the fish and drizzled raw at the finish. For an easy daily dose of those same olive compounds without cooking, our Hydroxytyrosol Supplement delivers a concentrated serving of olive polyphenols in one simple step.
