Baked orange roughy fillets with lemon and dill in a white dish – baked orange roughy recipe

Easy Baked Orange Roughy Recipe for Busy Weeknights

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The Baked Orange Roughy Recipe That Changed My Weeknights

If you’re searching for a go-to baked orange roughy recipe that’s quick, flavorful, and family-approved, you’re in the right place.

I discovered this dish during one of those “what’s-for-dinner” scrambles. The fridge had orange roughy fillets, and the pantry had everything else I needed. Thirty minutes later, I had a baked orange roughy recipe that delivered flaky texture, rich flavor, and big smiles all around.

Now it’s a staple in my kitchen—and after tonight, I hope it becomes one in yours too.

Baked orange roughy fillet crusted with quinoa, served with orange slices and a fresh salad – baked orange roughy recipe
A modern twist on the baked orange roughy recipe—quinoa-crusted fillet with citrus and garden salad for a colorful, healthy dinner.

Why You’ll Love This Baked Orange Roughy Recipe

Mild Flavor That Works With Anything

Orange roughy is a mild white fish, slightly sweet, with a delicate texture. It’s one of those ingredients that adapts to any seasoning—from simple lemon and herbs to bold Cajun or Mediterranean flavors.

Full of Nutrition

One serving of orange roughy provides:

  • Over 20g of lean protein
  • Essential omega-3 fatty acids
  • Less than 120 calories per fillet

It’s a great option for heart-healthy, high-protein meals without added heaviness.

💡 Pro Tip: Always look for orange roughy from responsible sources. Overfishing has impacted the species, so check labels or use Seafood Watch to buy sustainably.

🧂 Ingredients for the Best Baked Orange Roughy

Here’s what you’ll need to make this baked orange roughy recipe:

  • 4 orange roughy fillets (thawed if frozen)
  • 2 tablespoons olive oil or melted butter
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • Fresh chopped parsley or dill for garnish
  • Lemon wedges for serving (optional)

✅ Optional Add-ins: A sprinkle of parmesan, crushed red pepper, or Italian seasoning if you want to experiment.

🔥 Step-by-Step: How to Bake Orange Roughy

Step 1: Preheat Your Oven

Set your oven to 400°F (200°C). Lightly grease a baking dish with olive oil or non-stick spray.

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Step 2: Season the Fillets

  • Pat the fillets dry.
  • Arrange them in the baking dish in a single layer.
  • Brush with olive oil or melted butter.
  • Drizzle lemon juice over each piece.
  • Sprinkle garlic powder, paprika, salt, and pepper.

Step 3: Bake

Place the dish in the oven and bake for 15–20 minutes, or until the fish flakes easily with a fork. The internal temperature should reach 145°F.

🌟 Bonus Tip: For a slightly crispy top, broil the fish for the last 2 minutes of cooking.

Step 4: Garnish and Serve

Top your baked orange roughy with fresh herbs and serve immediately with lemon wedges.

Baked orange roughy fillets in a white baking dish with fresh orange slices and dill – baked orange roughy recipe
Citrus-infused baked orange roughy recipe with fresh dill, cooked in a white baking dish for a vibrant and zesty dinner.

🍽️ What to Serve With Baked Orange Roughy

This dish pairs beautifully with:

  • Roasted vegetables (zucchini, carrots, Brussels sprouts)
  • Steamed jasmine rice or wild rice
  • Lemony quinoa
  • Mixed green salad with a vinaigrette
  • Garlic mashed potatoes

🥂 Drink Pairing: Try a crisp Sauvignon Blanc or citrus-infused sparkling water.

💡 7 Chef Tips for a Perfect Baked Orange Roughy Recipe

  1. Don’t overcook – it’s a lean fish that dries quickly.
  2. Use fresh lemon – bottled juice won’t deliver the same brightness.
  3. Try parchment paper – it locks in moisture.
  4. Add citrus zest for a flavor pop.
  5. Make a breadcrumb topping with olive oil for texture.
  6. Marinate beforehand for 15 minutes in lemon juice, oil, and garlic.
  7. Use an oven thermometer to ensure consistent heat.

🙋‍♀️ FAQs – Baked Orange Roughy Recipe Edition

Can I use frozen orange roughy?

Absolutely. Just thaw overnight in the fridge and pat dry before baking.

How do I know if orange roughy is done?

It’s done when it’s opaque and flakes easily with a fork. You can also use a thermometer: 145°F is ideal.

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Can I cook this baked orange roughy recipe in foil?

Yes! Baking it in foil helps lock in moisture. Just add the seasonings, wrap the fillet, and cook the same way.

Is this recipe kid-friendly?

Very! Orange roughy’s mild taste and soft texture make it a hit with little ones.

What fish can I substitute?

Try cod, tilapia, haddock, or even swai for a similar cooking time and flavor.

🌎 Resources for Seafood Lovers

Make This Your Weeknight Hero

Dinner doesn’t need to be complicated. With this baked orange roughy recipe, you get a delicious, nutrient-packed meal that’s ready in minutes. Whether you’re feeding your family or hosting guests, this dish delivers elegance without effort.

Got a variation of your own? Leave a comment below.