The ever controversial Orange Roughy and a recipe to redeem it!

img_3462In my opinion, Orange Roughy is a not a very desirable looking fish when it is pulled from the freezing depths of the ocean. This could be because it is one of the longest living fish ranging from 100 years to 149 years old. However, looks can be deceiving. This brick-like red, rough scaled, round-headed fish, when filleted and cooked, delivers a mild, delicate flavor with large flakes of white meat.

There are those who will argue that Orange Roughy should be avoided. So, I will briefly point out two negatives which you can explore further through a simple Google search. Because they live so deep in the ocean, they are mainly caught by sea-trawling which means other sea life parishes during this process. In addition, because of their age, they tend to have higher traces of mercury.

I have made the personal decision to eat Orange Roughy for two positive reasons I can think of off-the-top-of-my-head. First, it is a low calorie option. One serving contains approximately 89 calories and less than a gram of fat of which only a tiny portion is saturated. Second, it contains several vitamins and minerals such as niacin, iron, vitamin B and E along with folate, potassium, magnesium and phosphorus.

So, the choice is yours!  If you, much like me, have made the personal decision to eat Orange Roughy, I have a delicious recipe I think you will enjoy!

Here’s what you’ll need: One bag of frozen Orange Roughy with approximately 4 filets. Two medium size cedar planks used for grilling, bell pepper (your choice of color), small onion, 4 to 6 medium size mushrooms, one small tomato, half a stick of salted or unsalted butter, Mrs. Dash original.

If you want to prepare the sides I suggest below, you will also need one box of orzo pasta, one cube of beef bouillon, minced onion, one medium squash, one medium zucchini, one small onion and a bag of baby carrots.

orange roughy publixI buy Orange Roughy right from the frozen fish section of my local Publix. It comes in a bag with about 3 to 4 filets, just enough for two people.   Two filets, in my opinion, equal one serving per person, making one bag of 4 filets equivalent to 2 servings.  I’m a big boy with a hearty appetite!

Thawing is a quick process for such a light, flakey fish. If you are removing it from the freezer to thaw while you are at work, I recommend you leave them in the individual vacuum sealed bags, place on a plate and set in the fridge. If it needs to thaw more before cooking, place in a sink of cool water for about 10 minutes. You can also do a quick-thaw by placing the individual vacuum sealed bags of frozen fish in a sink of cool water for approximately 20 to 30 minutes.

While the filets are thawing, now would be a great time to lite your kamado grill and bring it up to 350 degrees.  Prepare the following veggies by finely chopping enough for two large servings.

Bell pepper (your choice of color)

One small onion

4 to 6 medium size mushrooms

One small tomato

Place the chopped veggies in a bowl, mixing together.

Remove Orange Roughy filets from vacuum sealed bags and rinse thoroughly. Place two filets on one cedar plank. Scatter desired amount of veggies across the filets. Dot with butter. Sprinkle with Mrs. Dash and place them on your kamado grill at 350 degrees checking the temperature until 145 degrees is reached internally.


We serve orzo pasta and steamed vegetables along with this dish. It all goes very well together and keeps it healthy. If you are on a low carb diet, eliminate the orzo. You can also substitute olive oil or coconut oil where butter is called for.

I like to jazz up my orzo a little. I prepare it according to package directions, however, I add a beef bouillon to the water along with some minced onion, making a “sort-of” broth. I slice the squash and zucchini into coin-like pieces. I prepare the onion in bite-size pieces and leave the baby carrots whole. I layer them in tin foil; carrots on the bottom, onions second and then the squash and zucchini. I enclose the tin foil, making a pouch. I place them on the kamado grill for approximately 20 minutes. If you prefer them al dente, cook approximately 15 minutes.

Something about all this served together jives nicely!  My mouth is watering just thinking about it.

One last pointer, any chopped veggies you have remaining that you did not place on the fish, freeze in small freezer bags. This will cut down on your preparation for next time.



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