Sally's Recipe Of The Week: Baked Orange Roughy

Baked Orange Roughy
Serves 2

While I like fresh fish I always have some frozen fish of some kind in the freezer in case I can't get to the store but want to make dinner. I like orange roughy, I rarely find it fresh but it's always in the frozen fish section. You can substitute with tilapia which is easy to find fresh or frozen.

Here is what you will need:


2 orange roughy fillets, thawed if frozen
1/3 cup fresh breadcrumbs
1/3 cup milk or cream or half and half or buttermilk
3 TBS fresh grated Parmesan cheese
1/2 tsp paprika
1/2 tsp dried oregano
1/2 tsp dried basil
spray oil or non stick cooking spray
1 TBS lemon juice plus wedges for serving
salt and pepper
fresh parsley or basil for garnish


Preheat oven to 375.

Get 2 bowls, putting bread crumbs, Parmesan, paprika, oregano, basil, a 1/4 tsp of salt and a couple of grinds of pepper. Mix well.

Note: I keep bread in the freezer that I will thaw out to make bread crumbs in the food processor. 

Place the milk in the second bowl and add the TBS of lemon juice. If you are using buttermilk don't add the lemon.


Let the fish soak in the milk for a couple of minutes.


Spray a baking dish with the nonstick spray.
Remove the fish from milk, shake off excess and roll it one by one in the breadcrumb mixture.  Place the fish in the baking dish and top with any extra breadcrumbs. Season tops with a little salt and pepper, not too much. Spray tops of fish with spray.


Bake at 375 for 25 minutes.


Serve topped with fresh parsley or basil if you want and a slice of lemon. 

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