White Roughy Fish Fillet Recipe

Prepare fillets

Pat the orange roughy fillets dry with paper towels. Check for any remaining bones and remove if present. Place fillets on a plate or shallow dish in a single layer.

Make marinade

In a small bowl whisk together 2 tbs olive oil, 2 tbs fresh lemon juice, 2 tsp minced garlic, 2 tbs chopped parsley, 1 tsp salt, 1 tsp black pepper and 1 tsp smoked paprika until combined.

Marinate

Brush or spoon the marinade evenly over both sides of each fillet. Let the fillets rest at room temperature for 10–15 minutes (or refrigerate up to 30 minutes). Do not over-marinate as the acid can start to firm the flesh.

Heat pan

Heat a large nonstick or stainless steel skillet over medium-high heat until hot. Add 1 tbs olive oil (from the total) and swirl to coat.

Sear fillets

Place fillets in the hot pan, presentation side down (if one side looks nicer). Cook without moving 2–3 minutes until golden and edges begin to set. Gently flip and cook the second side 1.5–3 minutes more, depending on thickness, until opaque and flake easily with a fork (internal temperature about 135–140°F / 57–60°C). Remove fillets to a warm plate and tent loosely with foil to rest.

Make pan sauce

Reduce heat to medium. Add 2 tbs butter to the same pan and melt, scraping browned bits. Add the minced shallot and cook 30–45 seconds until softened and fragrant. Carefully add 1 dl dry white wine (or stock) to deglaze the pan, scraping up browned bits, and simmer 1–2 minutes to reduce slightly. Stir in lemon zest, 1 tsp capers (if using), and the remaining 1 tbs butter to finish the sauce. Taste and season with a pinch of salt and pepper as needed. Remove from heat and stir in 1 tbs chopped dill or parsley if desired.

Plate each fillet, spoon a little warm pan sauce over the top and around the fillet. Garnish with lemon wedges and microgreens or extra parsley. Serve immediately with your choice of sides (steamed vegetables, rice, or roasted potatoes).