How to Cook Orange Roughy

The orange roughy is a type of fish whose light texture and ease of cooking makes it a popular choice among diners. Like other types of fish, orange roughy is not only flavorful when cooked properly, but is a good source of dietary protein and healthy fat. Know how to cook orange roughly so you can serve orange roughy at your next dinner party!

Steps

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    1
    Purchase the orange roughy.
    • Orange roughy is growing in popularity, and now can be found at most grocery stores or fish markets. When choosing orange roughy, look for a fish that has moist skin, clear eyes, and does not present a fishy odor.
    • While orange roughy is most commonly sold in fillets, some locations may still sell the whole fish. If this is a problem, ask the fishmonger to clean the fish for you before you purchase it. Most grocery store or fish market experts will be willing to do this free of charge.
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    2
    Season the fish.
    • Orange roughy, which is to be grilled, should be seasoned with a small amount of salt and pepper on both sides before starting the cooking process. Drizzling the fish with a small amount of freshly squeezed lemon juice is also a good choice.
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    3
    Prepare the grill.
    • A grill that is being used to cook orange roughy should be quite hot. Start the grill at least 20 minutes before applying the fish for best cooking results.
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    4
    Place the fish in the grilling basket.
    • Orange roughy has a relatively delicate texture. Because of this, grilling can be quite hard on the fish physically. To prevent tearing or damaging the flesh of the fish, consider placing it in a grilling basket. These are small "cages" which can be placed directly on top of a grill, and are effective at cooking a variety of foods which otherwise might not fare well on a grill.
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    5
    Cook the fish.
    • In general, 4 minutes per side on the grill for the orange roughy is plenty of time to ensure complete cooking.
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Method 1
Method 1 of 2:

Broiling the Fish

  1. Image titled Cook Orange Roughy Step 6
    1
    Season the fish.
    • Like during grilling, orange roughy which is to be broiled must also be seasoned before cooking. In this method, consider sprinkling the fish with a small amount of Cajun seasoning to enhance the cooking process.
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    2
    Prepare the equipment.
    • To broil orange roughy, you will first need to set the oven to broil. In addition, spraying a large baking sheet or broiling pan with cooking spray is necessary to prevent the delicate flesh of the fish from sticking to the pan during cooking.
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    3
    Place the fish in the oven.
    • Place the prepared fish on the greased baking sheet or broiling pan, and place in the oven. Ideally, the fish should be about 3 inches (7.6 cm) away from the heat source for best results.
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    4
    Cook the fish.
    • Orange roughy should be broiled for approximately 6 minutes. Test with a fork to ensure the fish is tender before removing from the heat.
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Method 2
Method 2 of 2:

Microwaving the Fish

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    1
    Season the fish.
    • A light seasoning of lemon, salt, and pepper is ideal while microwaving orange roughy.
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    2
    Cook the orange roughy for around 4 minutes.
    • Place the fish in a microwave-safe bowl, and place in the microwave. Cook with general heat for approximately 4 minutes, and check for doneness. If the fish does not flake easily with a fork, continue cooking for 30 second intervals until the fish appears to be completely cooked.
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Community Q&A

  • Question
    What temperature should the toaster oven be set to?
    Community Answer
    Community Answer
    It should be set to 350 degrees F.
  • Question
    Should the broiled fish be dry and flaky?
    Michele
    Michele
    Top Answerer
    If the fish is dry, you may have overlooked it. Fish should be flaky, but still moist.
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References

  1. http://www.cookingfishmonger.com/orange-roughy-fish.html
  2. http://southernfood.about.com/od/orangeroughyrecipes/Orange_Roughy_Recipes.htm

About This Article

wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. To create this article, 10 people, some anonymous, worked to edit and improve it over time. This article has been viewed 72,323 times.
18 votes - 72%
Co-authors: 10
Updated: May 6, 2021
Views: 72,323
Categories: Fish and Seafood
Article SummaryX

Before you cook orange roughy, season the fish with a small amount of salt and pepper. You can also add a drizzle of lemon juice, if you like. Heat your grill to high heat, then place the orange roughy in a grilling basket. This will protect this delicate fish from falling apart on the grill. Cook the fish for 4 minutes on each side or until the meat is white and opaque. If you’d prefer to broil your fish, keep reading!

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