Orange Roughy is a fish that is relatively new to the diet as it wasn't discovered until the 1970's. It is a very long-lived deep water fish that doesn't start to reproduce until it is 20 years old. Although it can be found in the Atlantic from Nova Scotia to the Mediterranean, the largest Orange Roughy catch comes from New Zealand. Its white and delicate flesh lends itself to a variety of preparation methods.
Instructions
1. Grill Orange Roughy. Season the fish with salt, pepper and lemon. The grill should be very hot, and you should use a fish grilling basket because Orange Roughy's texture is very flakey and tends to fall apart when cooked directly on the grill. Four minutes per side cooks the fish entirely.
2. Broil Orange Roughy about 3 inches from the heat source for about 6 minutes. A Cajun seasoning will go a long way to enhance the flavor of grilled Orange Roughy. You will want to thoroughly spray the broiler pan with a non-stick coating to prevent the fish from sticking.
3. Microwave lightly seasoned Orange Roughy until it flakes with a fork. Be careful of the time because microwave ovens differ greatly. After about four minutes begin checking every thirty seconds or so.
4. Bake Orange Roughy in a 400 degree oven for 10 to 15 minutes with a fork until it flakes. Thoroughly spray the baking dish with a nonstick coating. Cover the baking dish lightly with aluminum foil for best results.
5. Marinate Orange Roughy in an olive oil based mixture to which you add aromatic vegetables and poach for 8 to 10 minutes. See sources below for specific recipes.
6. Batter fry Orange Roughy using a cornmeal batter in a shallow fry pan and serve with French fries for a wonderful fish and chips meal.
Tags: Orange Roughy, baking dish, fish that, until flakes, with fork