Mediterranean Style Orange Roughy

5.00 (22)
⏱ 15 mins 🍽 4 serving(s) 🏷 Orange Roughy

This Mediterranean-inspired orange roughy dish is a personal favourite for its vibrant flavours and simple preparation. The mild, tender fish fillets are topped with a fresh mixture of feta cheese, capers, tomatoes and herbs, then baked until perfectly cooked. It's a healthy and impressive meal that delivers a taste of the Mediterranean in about 15 minutes total time. Each ingredient in the topping complements the others to create a wonderfully balanced flavour profile.

Mediterranean Style Orange Roughy

Ingredients

  • 4 (6 ounce) orange roughy fillets, 1/2 inch thick
  • 4 ounces feta cheese with dried basil and tomato or 4 ounces plain feta cheese
  • 1/4 cup low-fat sour cream
  • 1/4 cup finely chopped red onion
  • 1 garlic clove, minced finely
  • 3 tablespoons capers, drained and rinsed
  • 2 small plum tomatoes, seeded, and finely chopped
  • 2 teaspoon lemons, rind of, grated
  • 1 teaspoon dried oregano
  • 1/2 teaspoon fresh ground black pepper
  • 1/2 teaspoon kosher salt
  • 1 -2 teaspoon white wine (optional)

Method

  1. Set your oven to heat to 400°F.
  2. Place a sheet of foil over a baking tray.
  3. Apply a light coating of non-stick spray to the foil.
  4. Sprinkle the kosher salt and fresh ground pepper over both sides of the fish fillets.
  5. Mix the feta, sour cream, red onion, garlic, capers, tomatoes, lemon peel and oregano together in a medium bowl until well combined.
  6. Stir the white wine into the feta mixture, if you are using it.
  7. Place the seasoned fish fillets onto the prepared baking sheet.
  8. Spoon the cheese topping evenly over each piece of fish.
  9. Bake the fish for approximately 10-12 minutes, or until it is just cooked through.

Nutrition (per serving)

Sodium546000 mg

Recipe details

CategoryOrange Roughy
Authorshimmerchk