Garlic Butter Orange Roughy: Easy Low-Carb Seafood Delight

Orange Roughy in Garlic Butter Recipe

Overview

This delightful recipe for Orange Roughy in Garlic Butter is perfect for a quick, flavorful dinner. It pairs tender fish filets with a rich garlic butter sauce, creating a dish that’s not only easy to make but also low in carbs and packed with protein.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Servings: 2

Ingredients

• 1/2 cup butter
• 3 cloves garlic, minced
• 4 tbsp white wine
• 1 small onion, thinly sliced
• Salt and pepper, to taste
• 2 Orange Roughy fillets

Directions

1. Preheat Oven: Preheat your oven to 450°F (230°C).

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2. Prepare Fish: Rinse the Orange Roughy fillets under cold water and pat them dry with paper towels. Set them aside.

3. Make Garlic Butter Sauce: In a small saucepan, melt the butter over medium heat. Add the minced garlic and cook for about 1 minute until fragrant. Pour in the white wine and stir to combine. Let the mixture simmer gently for another minute. Remove from heat.

4. Prepare Baking Dish: Spray a small square glass baking dish with cooking spray.

5. Season and Arrange Fish: Season both sides of the fish fillets with salt and pepper. Arrange them in the prepared baking dish.

6. Add Onion: Arrange the thinly sliced onion rings over the fish fillets.

7. Pour Garlic Butter Sauce: Pour the garlic butter and wine mixture evenly over the fish and onions in the baking dish.

8. Bake: Place the baking dish in the preheated oven and bake for 12-15 minutes, or until the fish flakes easily with a fork and is cooked through.

9. Serve: Once cooked, remove from the oven. Serve the Orange Roughy hot, accompanied by your favorite sides such as garlic & parmesan couscous, peas, and a fresh salad.

Tips for Success

• Fresh Ingredients: Use fresh Orange Roughy fillets for the best flavor and texture.
• Garlic Flavor: Adjust the amount of garlic according to your taste preference.
• Wine Choice: Choose a dry white wine that complements seafood, like a Sauvignon Blanc or Pinot Grigio.
• Baking Time: Oven temperatures may vary, so check the fish towards the end of the baking time to ensure it doesn’t overcook.

Nutritional Information (Per Serving)

• Calories: 262.4
• Total Fat: 18.1g
  • Saturated Fat: 11g
  • Cholesterol: 114mg
  • Sodium: 206.5mg
  • Carbohydrates: 4.2g
    • Fiber: 0.4g
    • Sugars: 1g
  • Protein: 19.4g

Final Thoughts

This Orange Roughy in Garlic Butter recipe is a wonderful choice for a quick weeknight dinner or even a special meal. It’s not only low in carbs but also provides a good dose of protein and healthy fats from the butter and fish. The garlic and white wine sauce adds a deliciously savory touch that elevates the dish, making it a favorite among seafood lovers. Pair it with your favorite sides for a complete and satisfying meal!