Best 8 Orange Roughy With Fennel Rice Recipes

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Embark on a culinary journey with our delectable Orange Roughy with Fennel Rice recipe. Indulge in the perfect harmony of flavors as tender orange roughy fillets are pan-seared to golden perfection, while the aromatic fennel rice pilaf complements each bite with its vibrant colors and delightful anise flavor. This dish promises a sensory experience like no other, with the delicate fish and flavorful rice coming together in a symphony of taste. We also offer tantalizing variations to satisfy every palate, including a creamy orange roughy with spinach and feta, and a zesty orange roughy with lemon caper sauce. Each recipe is carefully crafted to highlight the unique flavors of this versatile fish, ensuring an unforgettable dining experience.

Here are our top 8 tried and tested recipes!

BAKED ORANGE ROUGHY AND RICE



Baked Orange Roughy and Rice image

It might sound too good to be true, but we're crossing our hearts when we tell you this delectable fish dinner will dirty just one dish. Your brood will be lining up to dig in once they see (and smell) the results! -Taste of Home Test Kitchen

Provided by Taste of Home

Categories     Dinner

Time 40m

Yield 4 servings.

Number Of Ingredients 9

2 cups uncooked instant rice
1 package (16 ounces) frozen broccoli-cauliflower blend, thawed
4 orange roughy fillets (6 ounces each)
1 can (14-1/2 ounces) chicken broth
1 can (14-1/2 ounces) fire-roasted diced tomatoes, undrained
1 teaspoon garlic powder
1 teaspoon lemon-pepper seasoning
1/4 to 1/2 teaspoon cayenne pepper
1/2 cup shredded cheddar cheese

Steps:

  • Place rice in a greased 13x9-in. baking dish. Layer with the vegetables and fish. Pour the broth and tomatoes over the top; sprinkle with seasonings., Cover and bake at 375° until fish flakes easily with a fork and rice is tender, 25-30 minutes. Sprinkle with cheese; bake until cheese is melted, 5 minutes longer.

Nutrition Facts : Calories 442 calories, Fat 7g fat (3g saturated fat), Cholesterol 119mg cholesterol, Sodium 1047mg sodium, Carbohydrate 51g carbohydrate (3g sugars, Fiber 3g fiber), Protein 38g protein.

ORANGE ROUGHY WITH RICE



Orange Roughy with Rice image

Orange roughy is a great fish for this mild, yet tasty meal. Flounder, sole or red snapper will also work in this recipe.

Provided by Taste of Home

Categories     Dinner

Time 25m

Yield 4 servings.

Number Of Ingredients 10

1 package (5.7 ounces) instant creamy chicken-flavored rice and sauce mix
2 cups water
1 tablespoon butter, optional
1 cup fresh broccoli florets
1/4 teaspoon onion salt
1/4 teaspoon pepper
1/8 teaspoon dill weed
1/8 teaspoon paprika
4 orange roughy fillets (6 ounces each)
1 tablespoon olive oil

Steps:

  • In a large saucepan, combine the rice mix, water and butter if desired. Bring to a boil; stir in broccoli. Reduce heat; cover and simmer for 7 minutes or until rice is tender., Meanwhile, combine the onion salt, pepper, dill and paprika; sprinkle over fillets. In a large skillet, cook fillets in oil over medium heat for 4-6 minutes on each side or until fish flakes easily with a fork. , Remove rice from the heat; let stand for 2 minutes. Serve with fish.

Nutrition Facts : Calories 320 calories, Fat 8g fat (1g saturated fat), Cholesterol 34mg cholesterol, Sodium 719mg sodium, Carbohydrate 31g carbohydrate (4g sugars, Fiber 2g fiber), Protein 30g protein. Diabetic Exchanges

LEMON-ORANGE ORANGE ROUGHY



Lemon-Orange Orange Roughy image

Orange roughy fillets with a citrus twist. Very quick to prepare.

Provided by Brian Ehrler

Categories     Seafood     Fish

Time 20m

Yield 4

Number Of Ingredients 5

1 tablespoon olive oil
4 (4 ounce) fillets orange roughy
1 orange, juiced
1 lemon, juiced
½ teaspoon lemon pepper

Steps:

  • Heat oil in a large skillet over medium-high heat. Arrange fillets in the skillet, and drizzle with orange juice and lemon juice. Sprinkle with lemon pepper. Cook for 5 minutes, or until fish is easily flaked with a fork.

Nutrition Facts : Calories 140.4 calories, Carbohydrate 7.9 g, Cholesterol 67.2 mg, Fat 4.3 g, Fiber 2.3 g, Protein 19.1 g, SaturatedFat 0.5 g, Sodium 139.2 mg, Sugar 4 g

ORANGE ROUGHY WITH FENNEL RICE



Orange Roughy with Fennel Rice image

Dinner ready in 20 minutes! Enjoy this mouth-watering fish cooked with rice, spinach and fennel - a hearty meal!

Provided by Betty Crocker Kitchens

Categories     Entree

Time 20m

Yield 4

Number Of Ingredients 10

1 cup chopped fennel bulb
1 small onion, chopped (1/4 cup)
2 tablespoons water
2 cups chicken broth
1 cup uncooked regular long-grain white rice
1 cup shredded fresh spinach
1 lb orange roughy, sole or other delicate- to medium-texture fish fillets (about 3/4 inch thick)
Paprika
1 tablespoon chopped fresh or 1 teaspoon dried tarragon leaves
Lemon wedges

Steps:

  • In 10-inch nonstick skillet, cook fennel and onion in water over medium heat about 4 minutes, stirring occasionally, until crisp-tender. Stir in broth, rice and spinach. Heat to boiling; reduce heat. Cover; simmer 10 minutes.
  • Cut fish fillets into 4 serving pieces. Place on rice mixture. Cover; simmer 8 to 10 minutes longer or until fish flakes easily with fork and liquid is absorbed.
  • Sprinkle fish with paprika and tarragon. Serve with lemon wedges.

Nutrition Facts : Calories 300, Carbohydrate 44 g, Cholesterol 55 mg, Fiber 2 g, Protein 26 g, SaturatedFat 1/2 g, ServingSize 1 Serving, Sodium 620 mg, Sugar 1 g, TransFat 0 g

GRILLED FENNEL AND ORANGE SALAD WITH ALMONDS AND MINT



Grilled Fennel and Orange Salad with Almonds and Mint image

Provided by Bobby Flay

Categories     appetizer

Time 22m

Yield 4 servings

Number Of Ingredients 8

2 bulbs fennel, sliced into 1/2-inch thick slices
Olive oil
Salt and freshly ground pepper
3 oranges, peeled and segmented, plus 1 orange, juiced and zested (only zest half of orange)
2 tablespoons Dijon mustard
1/4 cup extra-virgin olive oil
3 tablespoons sliced almonds, toasted
2 tablespoons chopped fresh mint leaves

Steps:

  • Heat grill to high. Brush the fennel with olive oil and season with salt and pepper, to taste. Grill for 3 to 4 minutes per side or until slightly charred and almost cooked through. Place fennel on a platter and scatter orange segments over the top. Whisk together the orange juice, zest, mustard, and olive oil in a small bowl. Season with salt and pepper, to taste. Drizzle vinaigrette over the salad. Sprinkle with almonds and mint and serve.

ORANGE AND FENNEL POACHED SOLE



Orange and Fennel Poached Sole image

Categories     Citrus     Fish     Poach     Quick & Easy     Low Cal     Wheat/Gluten-Free     Orange     Fennel     White Wine     Gourmet

Yield Serves 2

Number Of Ingredients 9

1/4 cup fresh orange juice
1/4 cup dry white wine
1 tablespoon white-wine vinegar
2 shallots, chopped fine
1/2 teaspoon fennel seeds
2 strips of orange zest, removed with a vegetable peeler
1/2 cup water
2 sole or orange roughy fillets (about 1 pound)
1 tablespoon unsalted butter

Steps:

  • In a skillet boil the orange juice, the wine, and the vinegar with the shallots, the fennel seeds, and the zest, shaking the skillet, until most of the liquid is evaporated. Add the water, bring the mixture to a boil, and in it poach the sole, covered, at a bare simmer for 10 minutes. Transfer the sole with a slotted spatula to 2 plates and keep it warm, covered. Boil the poaching liquid until it is reduced to about 1/3 cup, remove the skillet from the heat, and swirl in the butter. Season the sauce with salt and pepper and pour it through a fine sieve over the sole.

ORANGE ROUGHY à LA GREQUE



Orange Roughy à la Greque image

Categories     Citrus     Dairy     Fish     Herb     Tomato     Bake     Low Fat     Quick & Easy     Yogurt     Bon Appétit

Yield Serves 4

Number Of Ingredients 7

4 ounces feta cheese, crumbled (about 3/4 crumbled)
1/4 cup plain low-fat yogurt
1/4 cup finely chopped red onion
3 tablespoons drained capers
2 small plum tomatoes, seeded, chopped
2 teaspoons grated lemon peel
4 6-ounce 1/2-inch-thick orange roughy fillets

Steps:

  • Preheat oven to 400°F. Line baking sheet with foil. Lightly grease foil.
  • Combine first 6 ingredients in medium bowl. Season with pepper. Arrange fish on prepared baking sheet. Spread cheese topping over fish.
  • Bake until fish is just cooked through, approximately 10 minutes.

FENNEL RICE



Fennel Rice image

This is a simple Greek recipe, traditionally served at Lent, that works as a main or side dish. it calls for rice but can also be made with bulgur for a nuttier, heartier flavor.

Provided by Martha Rose Shulman

Categories     dinner, vegetables, main course, side dish

Time 1h

Yield Serves 6

Number Of Ingredients 10

1/4 cup extra virgin olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 pound fennel (2 medium bulbs), trimmed, cored and diced small
Salt to taste
1 cup long grain rice, such as basmati, rinsed, or coarse bulgur
2 1/2 cups water
1/4 cup chopped fresh parsley
1/4 cup chopped fresh dill
Freshly ground pepper

Steps:

  • Heat 3 tablespoons olive oil over medium heat in a deep, lidded skillet or a wide, lidded saucepan. Add onion and cook, stirring often, until tender, about 5 minutes. Add garlic and stir until fragrant, about 30 seconds. Stir in fennel, add a generous pinch of salt, and cook, stirring often, until fennel has wilted and softened, about 8 minutes. Stir in rice or bulgur and stir to coat with olive oil.
  • Add water, salt, pepper, parsley and dill and bring to a boil. Reduce heat to low, cover and simmer 20 to 30 minutes, until rice or bulgur is soft and liquid absorbed. Remove from heat, uncover and place a towel across the top of the pan. Return lid and let sit for 10 minutes. Serve hot, with the remaining olive oil drizzled over the top.

Nutrition Facts : @context http, Calories 195, UnsaturatedFat 8 grams, Carbohydrate 26 grams, Fat 10 grams, Fiber 6 grams, Protein 4 grams, SaturatedFat 1 gram, Sodium 539 milligrams, Sugar 4 grams

Tips:

  • To ensure the best results, select fresh, firm orange roughy fillets that are free of any blemishes or discoloration.
  • For a more flavorful dish, marinate the fish fillets in a mixture of olive oil, lemon juice, herbs, and spices for at least 30 minutes before cooking.
  • To achieve a crispy outer layer, pat the fish fillets dry before searing them in a hot skillet with a little oil.
  • To prevent the fish from sticking to the pan, make sure the skillet is hot enough before adding the fillets.
  • Cook the fish fillets over medium-high heat for 3-4 minutes per side, or until golden brown and cooked through.
  • For a more elegant presentation, serve the orange roughy fillets with a garnish of fresh herbs, lemon wedges, or a drizzle of olive oil.
  • To enhance the flavor of the fennel rice, use a flavorful broth or stock instead of water.
  • For a more colorful dish, add some chopped vegetables, such as carrots, celery, or bell peppers, to the fennel rice.
  • To make the fennel rice ahead of time, cook it according to the recipe and then let it cool completely. Store the rice in an airtight container in the refrigerator for up to 3 days.

Conclusion:

In conclusion, the orange roughy with fennel rice recipe is a delicious and elegant dish that is perfect for a special occasion. The combination of tender, flaky fish and flavorful rice is sure to impress your guests. With its simple ingredients and easy-to-follow instructions, this recipe is a great choice for home cooks of all skill levels. So next time you're looking for a delicious and impressive seafood dish, give orange roughy with fennel rice a try.

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