How to Cook Orange Roughy

 Orange roughy fish is a popular seafood that is loved by many because of its delicate taste and texture. It is a deep-water fish that is usually found in the waters of New Zealand and Australia. Cooking orange roughy fish is easy and can be done in a variety of ways. In this article, we will show you how to cook orange roughy fish in a way that is both delicious and healthy.

Orange Roughy Fish


Before we begin, let's gather the necessary ingredients:

  • 4 orange roughy fillets
  • 2 tablespoons of olive oil
  • 1 tablespoon of lemon juice
  • 1 teaspoon of garlic powder
  • 1 teaspoon of paprika
  • 1 teaspoon of salt
  • 1/2 teaspoon of black pepper


Step 1: Preheat the Oven

Preheat your oven to 425 degrees Fahrenheit.

Step 2: Prepare the Fish

Pat the orange roughy fillets dry with a paper towel. In a small bowl, mix together the olive oil, lemon juice, garlic powder, paprika, salt, and black pepper. Rub this mixture onto both sides of the fish fillets.

Step 3: Bake the Fish

Place the fillets on a baking sheet lined with parchment paper. Bake the fish in the preheated oven for 12-15 minutes or until the fish flakes easily with a fork.

Step 4: Serve and Enjoy

Remove the fish from the oven and let it rest for a few minutes before serving. You can serve the orange roughy fillets with your favorite side dishes such as roasted vegetables or rice.

Benefits and Drawbacks of Cooking Orange Roughy


Orange roughy fish is a great source of protein and is low in fat. It is also rich in omega-3 fatty acids, which are essential for maintaining good heart health. Additionally, orange roughy fish contains essential vitamins and minerals such as vitamin D, calcium, and iron.


Orange roughy fish is a deep-water fish that is slow-growing and long-lived. As a result, it is vulnerable to overfishing, and its populations have declined in some areas. It is important to choose sustainably sourced orange roughy fish to help protect this species.


Q: Is orange roughy fish safe to eat?

A: Yes, orange roughy fish is safe to eat as long as it is cooked properly. It is important to choose sustainably sourced fish to avoid any potential health risks.

Q: How do I know if the orange roughy fish is fresh?

A: Fresh orange roughy fish should have a mild scent and its flesh should be firm to touch. The eyes should be clear and not cloudy.

Q: Can I cook orange roughy fish on the grill?

A: Yes, you can cook orange roughy fish on the grill. Simply brush the fillets with olive oil and season them with your favorite spices. Grill the fish for 3-4 minutes on each side or until it is cooked through.

Q: Can I freeze orange roughy fish?

A: Yes, you can freeze orange roughy fish for up to 6 months. Make sure to wrap the fish fillets tightly in plastic wrap or aluminum foil before placing them in the freezer. Thaw the fish in the refrigerator overnight before cooking.


Cooking orange roughy fish is easy and delicious. By following the simple steps outlined in this article, you can enjoy a healthy and flavorful meal that is sure to impress your family and friends. Remember to choose sustainably sourced orange roughy fish to help protect this species for future generations to enjoy.