Are you looking for a quick, healthy, and incredibly delicious dinner recipe? Look no further! This recipe for grilled orange roughy is your answer. Orange roughy, with its delicate, flaky white flesh, is a fantastic choice for grilling. Its mild flavor pairs beautifully with a simple marinade, allowing the natural sweetness of the fish to shine. This recipe is perfect for a weeknight meal, impressing your family and friends with minimal effort. It’s one of those easy recipes that tastes like you spent hours in the kitchen!
Ingredients:
- 2 (6-ounce) orange roughy fillets, skin on or off (your preference!)
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1/2 teaspoon garlic powder
- 1/4 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
- Lemon wedges, for serving (optional)
- Fresh parsley, chopped (optional, for garnish)
Instructions:
Preparing the Marinade:
- In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, garlic powder, oregano, salt, and pepper. This simple marinade adds tons of flavor without overpowering the delicate fish.
Marinating the Fish (Optional but Recommended):
- Place the orange roughy fillets in a shallow dish. Pour the marinade over the fillets, ensuring they are evenly coated. Cover and refrigerate for at least 15 minutes, or up to 30 minutes, for maximum flavor. Even a short marinade makes a big difference!
Grilling the Orange Roughy:
- Preheat your grill to medium-high heat. Clean the grates to prevent sticking.
- Lightly oil the grill grates to prevent sticking.
- Place the marinated orange roughy fillets on the preheated grill.
- Grill for 3-4 minutes per side, or until the fish is cooked through and flakes easily with a fork. Overcooking will result in dry fish, so keep a close eye on it!
Cooking Tips for Perfectly Grilled Fish:
- Don't overcrowd the grill: Give the fillets enough space to cook evenly. If necessary, grill them in batches.
- Check for doneness: Use a fork to gently flake the fish. It's cooked through when it flakes easily.
- Adjust cooking time: Cooking time may vary depending on the thickness of the fillets and the heat of your grill.
Delicious Variations:
- Spicy Kick: Add a pinch of red pepper flakes to the marinade for a little heat.
- Herb Infusion: Experiment with different herbs like thyme, rosemary, or basil.
- Citrus Burst: Add a squeeze of lime juice to the marinade along with the lemon juice.
Nutritional Information (per serving, approximate):
- Calories: Approximately 150-200 (depending on the size of the fillet and added oil)
- Protein: High
- Fat: Moderate (mostly healthy fats from olive oil)
This easy recipe for grilled orange roughy is a fantastic addition to your healthy meal repertoire. It’s a quick dinner idea that’s perfect for busy weeknights, yet impressive enough for a special occasion. The beautiful color and the delicate flavor of the fish will surely make this one of your best recipes. Enjoy!