Best 2 Pan Seared Roughy With Basil Sauce Recipes

Indulge in the culinary delight of pan-seared roughy, an exquisite dish that tantalizes the taste buds with its crispy skin, succulent flesh, and aromatic basil sauce. With its delicate flavor and flaky texture, roughy is a versatile fish that pairs perfectly with the vibrant flavors of basil, garlic, and lemon. This recipe collection offers a diverse range of pan-seared roughy dishes, each with its own unique twist. From the classic combination of basil and lemon to the piquant heat of chili and garlic, these recipes cater to various taste preferences. Whether you're seeking a light and refreshing meal or a hearty and flavorful feast, the pan-seared roughy recipes in this article will satisfy your culinary cravings.

Here are our top 2 tried and tested recipes!

PAN-SEARED COD WITH BASIL SAUCE

Pan-seared Cod With Basil Sauce image

This has a fresh pesto-like feel without the nuts, and a lot less fat. Any flaky white fish can be used here - I usually have tilapia or whitefish around rather than cod. I had an open bottle of Reisling and so I used that in place of the broth. From Cooking Light.

Provided by Vino Girl

Categories Whitefish

Time 21m

Yield 4 serving(s)

Number Of Ingredients 9

Ingredients

1/4 cup fresh basil, finely minced
1/4 cup reduced-sodium chicken broth
2 tablespoons parmesan cheese, freshly grated
4 teaspoons olive oil
1/2-1 teaspoon salt, divided
2 garlic cloves, minced
4 (6 ounce) cod fish fillets or 4 (6 ounce) other similar fish
1/4 teaspoon black pepper, freshly ground
cooking spray

Steps:

Combine basil, broth, cheese, oil, 1/2 tsp salt, and garlic in a small bowl.
Sprinkle fish with 1/2 tsp salt (I omit) and pepper.
Coat a large nonstick pan with cooking spray and heat over medium-high heat.
Saute fish for 5 minutes on each side or until it flakes easily with a fork.
Spoon basil sauce over fish to serve.

Nutrition Facts : Calories 196.7, Fat 6.5, SaturatedFat 1.3, Cholesterol 75.9, Sodium 426.5, Carbohydrate 0.9, Fiber 0.1, Sugar 0.1, Protein 32

PAN SEARED ROUGHY WITH BASIL SAUCE

Pan Seared Roughy With Basil Sauce image

I was finally able to take a recipe (Recipe #112259) and make it using what I had on hand. It's not changed all that much from the original, as I'm sure you can tell, but I'm getting better. I don't know who will agree, but this is GREAT! It's like having a pesto sauce on top without the expense of pesto...and feels good that it's made in my own kitchen too.

Provided by SmoochTheCook

Categories Orange Roughy

Time 31m

Yield 4 serving(s)

Number Of Ingredients 9

Ingredients

4 teaspoons dried basil
1/4 cup nonfat chicken broth
2 tablespoons vegan parmesan cheese, freshly grated
4 teaspoons extra virgin olive oil
1/2-1 teaspoon salt, divided
2 garlic cloves, minced
4 (4 ounce) orange roughy fillets
1/4 teaspoon black pepper, freshly ground
cooking spray

Steps:

Combine basil, broth, cheese, oil, 1/2 tsp salt, and garlic in a small bowl.
Sprinkle fish with 1/2 tsp salt (I omit) and pepper.
Coat a large nonstick pan with cooking spray and heat over medium-high heat.
Saute fish for 5 minutes on each side or until it flakes easily with a fork.
Spoon basil sauce over fish to serve.

Nutrition Facts : Calories 134.8, Fat 5.4, SaturatedFat 0.6, Cholesterol 71.4, Sodium 407.7, Carbohydrate 1, Fiber 0.3, Protein 19.8

Tips:

Choose the Right Fish: Select fresh, firm roughy fillets with a vibrant color and no fishy odor.
Proper Pan-Searing: Heat your pan over medium-high heat, add oil, and swirl to coat. Place the fish fillets in the pan and cook undisturbed for 3-4 minutes per side or until golden brown and cooked through.
Basil Sauce Preparation: Use fresh basil leaves for the best flavor. Combine the basil, olive oil, lemon juice, garlic, salt, and pepper in a food processor or blender until smooth.
Flavorful Variations: Add a teaspoon of Dijon mustard to the basil sauce for a tangy twist. Incorporate chopped sun-dried tomatoes or roasted red peppers for an extra layer of flavor.
Accompaniments: Serve the pan-seared roughy with steamed vegetables like broccoli or asparagus, roasted potatoes, or a fresh salad for a balanced meal.

Conclusion:

Pan-seared roughy with basil sauce is a delightful and easy-to-make dish that showcases the delicate flavor of roughy fish. The crispy skin and tender, flaky flesh of the fish pair perfectly with the vibrant and herbaceous basil sauce. This recipe is a great way to enjoy a healthy and delicious seafood meal at home. Experiment with different herbs and flavors in the sauce to create your own unique variation of this classic dish. Whether you're a seasoned cook or just starting out, this recipe is sure to impress your taste buds and leave you wanting more.