Baked Orange Roughy has a mild taste and the texture is delicate and flaky. Spicy Plum Sauce adds a bit of kick to this dish.
1 lb (16 oz) Orange Roughy Fillets
1 tsp Paprika
1 Bay Leaf
1 clove Garlic, crushed
1 Apple, peeled, cored, and cubed
1 tsp grated Fresh Ginger
1 small Red or Spanish Onion, chopped
1 tsp Olive Oil
¼ cup Plum Sauce (recipe below)
¼ tsp Chinese Five Spice Powder
1 tsp frozen unsweetened Apple Juice concentrate
½ tsp Bragg’s Liquid Aminos
¼ tsp Blackstrap Molasses
1⅓ cups cooked Brown Rice
Preheat oven to 400°F. Treat baking dish with nonstick spray.
Rinse orange roughy and pat dry between paper towels. Rub both sides of fish with paprika; set in prepared dish.
In covered microwave-safe bowl, mix bay leaf, garlic, apple, ginger and onion in oil; microwave on high 3 minutes, or until apple is tender and onion is transparent.
Stir; discard bay leaf and top fillets with mixture. Bake uncovered 15 to 18 minutes, or until fish is opaque.
While fish bakes, add plum sauce to microwave-safe bowl. Add five spice, apple juice concentrate, Liquid Aminos and molasses. Microwave on high 30 seconds; stir, add a little water if needed to thin mixture, and microwave another 15 seconds.
Cover until ready to serve. If necessary, bring back to temperature by microwaving mixture another 15 seconds just prior to serving.
To serve, equally divide cooked rice among 4 serving plates. Top each with an equal amount of baked fish and plum sauce, drizzling sauce atop fish.
1 cup Plum Jam
2 tsp grated Lemon Zest
1 tablespoon Lemon Juice
1 tbsp Rice Wine Vinegar
½ tsp Ground Ginger
½ tsp crushed Anise Seeds
¼ tsp Dry Mustard
¼ tsp Ground Cinnamon
⅛ tsp Ground Cloves
⅛ tsp Hot Pepper Sauce
Heat plum jam in small saucepan over medium heat until melted.
Stir in remaining ingredients. Bring the mixture to a boil; lower heat and simmer for 1 minute, stirring constantly.
Use cooled sauce as meat seasoning or a dip for eggrolls.
Yields 1¼ cups; Serving size 1 tablespoon
Tips & Notes
Orange roughy is a fish with bright red scales that turn black to match the color of the cold waters of the Atlantic and Indo-Pacific oceans to hide from predators.
The nutritional value of orange roughy benefits your health, but also has some detractors.
Orange Roughy can live long lives. Because of their life span, they can absorb more toxins, such as mercury, from the ocean than fish that do not live as long.
Experts recommend that people limit their orange roughy consumption to only once a month to avoid consuming too much mercury.
Nutritional Information Per Serving
Saturated Fat: 1g
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