Baking: Season fish and brush with butter and cook in preheated oven at 350º for 20 min. Fish should flake when done.
Broiling: Broil fish for 10 to 12 minutes 3” to 4” from heat in preheated broiler.
Steaming: Pour liquid spices (white wine, water) and herbs over fish. Cover and bring to a boil. Steam fish over medium heat for 12 to 14 min.
Herb Crusted Orange Roughy:
¼ cup orange juice
4 filets of orange roughy
1 tablespoon coarsely ground black pepperSunflower oil or olive oil
Grated zest (rind) of 2 oranges Dash dried tarragon, crushed
Preheat oven to 325º. Pour orange juice into a shallow baking dish long enough to hold the fish. Brush fish lightly with oil and place in baking dish.
In a bowl, combine tarragon, pepper and grated orange zest. Sprinkle mixture on top of fish, patting it lightly to form a thin crust. Bake for 20 to 25 min, until fish flakes easily when tested with a fork.
With a long metal spatula, remove fish carefully to a serving dish. Serves 4.
Nutritional Values presented are intended to be used only as a guide. The information was compiled from manufactures and available food manuals. It is important to note that these values may be changed by the manufacturers
without notice, and that the actual food value varies depending upon the size of the portion consumed.
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