Pan Fried Orange Roughy Recipe

Name: Pan Fried Orange Roughy
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 large orange roughy fillet; 1/4 cup yellow cornmeal; 1/2 cup all-purpose flour; 1/4 teaspoon Old Bay Seasoning; 1/8 teaspoon garlic salt; 1/8 teaspoon white pepper; 12 ounces Baby Spinach; 1/4 cup olive; 1 cup diced tomato; 4 ounces diced tomatoes; 1 fresh lemon; 5 tablespoons olive oil

Servings: persons

1 large orange roughy fillet
1/4 cup yellow cornmeal
1/2 cup all-purpose flour
1/4 teaspoon Old Bay Seasoning
1/8 teaspoon garlic salt
1/8 teaspoon white pepper
12 ounces Baby Spinach
1/4 cup olive
1 cup diced tomato
4 ounces diced tomatoes
1 fresh lemon
5 tablespoons olive oil

1
-In a large bowl mix flour, cornmeal, garlic salt, pepper, old bay.
2
-Season fisn lightly with salt and pepper.
3
-Heat medium sautee pan over medium high heat and then add 2oz. of olive
4
oil when oil is hot but not smoking flour the fish and pan fry until golden and cooked to perfrction.
5
-In a large skillet heat and add 1oz. of olive oil when hot and starting to smoke add spinach toss for 40 sec.add salt and pepper.
6
-Mix olives, tomato and cucumbers.
7
-Place wilted spinach in the center of a large plate and arange fish on top of spinach and then top with the salsa.

288

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

Saved locally in your browser — visible only to you.

How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 12 ingredients. The key ingredients include: 1 large orange roughy fillet, 1/4 cup yellow cornmeal, 1/2 cup all-purpose flour, 1/4 teaspoon Old Bay Seasoning, and more.

Yes, Pan Fried Orange Roughy falls under the General category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Pan Fried Orange Roughy

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions