Orange Roughy with Mango Lime Salsa

This Orange Roughy is perked up with garlicky, lime oil and accented with a mango, strawberry salsa.  Any mild white fish will work equally as well.

 

Take Me to the Recipe!

 

I like Orange Roughy because it is very mild tasting and has a soft but substantial texture.  I haven’t had if for a long time and now I remember why.  It is expensive and not widely available.

Orange Roughy fish are reknown for the long lives. Some apparently live to 150 years!

However, this means they mature late in life and the population, if overfished, are slow to recover.  There have been fishing bans and management practices put in place since the late 1980s.  Today New Zealand operates the largest orange roughy fishing operations.

Next time I will probably go for another white fish, cod or tilalpia would work just as well.

You can grill this fish on the grill or pan fry it.  I made a garlic, lime oil and let it steep for an hour or so and brushed it on while cooking.  The salsa you can serve cold or room temperature on the side to brighten up and add flavour. I used mango and strawberries. I also saw some lychees in my vegetable deparment so I snapped them up.  They are optional if not readily available.

Wine Pairing

I would serve this with one of my favourite white wines- Muscadet Sevre et Maine.  These crisp white wines come from the Loire Valley in France and are made from the Melon Blanc grape.  They are clean, crisp and dry – a perfect accompaniment to a fish dish.  And as an added bonus – very respectable examples can be had in the $15 range.

Pinot Grigio or a fruity rosé would work too.

Print Recipe
Orange Roughy with Mango Lime Salsa
Orange Roughy with Mango Salsa
Votes: 0
Rating: 0
You:
Rate this recipe!
Course Main Dish
Cuisine American
Prep Time 10 minutes
Cook Time 7 minutes
Servings
servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 10 minutes
Cook Time 7 minutes
Servings
servings
Ingredients
Orange Roughy with Mango Salsa
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Combine olive oil, garlic and juice of 1 lime. If it is convenient let the mix sit for a while to allow the flavours to steep. If you don't have time to steep it just use it as is.
  2. Clean and dice fruit and red pepper. Stir fruit with the juice of 2 limes.
  3. Cook fish on medium high heat, brushing with the garlic, lime olive oil. Cook about 3-4 minutes per side. When fish is opaque it is done. Do not overcook or it will become dry and tough.
  4. Serve with fruit salsa. Garnish with lime zest.
Recipe Notes

Nutrition Facts
Orange Roughy with Mango Lime Salsa
Amount Per Serving
Calories 251 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 0.5g
Cholesterol 102mg 34%
Sodium 124mg 5%
Potassium 479mg 14%
Total Carbohydrates 15g 5%
Dietary Fiber 2g 8%
Sugars 11g
Protein 29g 58%
Vitamin A 13%
Vitamin C 103%
Calcium 3%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.

This Orange Roughy is perked up with garlicky, lime oil and accented with a mango, strawberry salsa.  Any mild white fish will work equally as well.

Leave a Reply

Your email address will not be published. Required fields are marked *