Herb-Crusted Dijon Orange Roughy
This delicious Herb-Crusted Dijon Orange Roughy recipe draws inspiration from the classic flavors of a Weight Watchers cookbook, specifically the '15-Minute Cookbook' from 1998. With its vibrant blend of Dijon mustard, zesty lemon juice, and aromatic breadcrumbs, this dish provides a satisfying yet healthy option that's perfect for any weeknight meal. The Dijon mustard adds a unique tanginess, while the Italian breadcrumbs create a lovely crust, locking in the moisture and flavor of the tender fish. Whether you're a seasoned cook or just starting out, this dish is simple to prepare, and is sure to impress your family or guests. Pair it with a side salad or steamed vegetables for a complete and mouthwatering dinner!
N/A
Servings
110
Calories
6
Ingredients
Ingredients
Orange Roughy Fillets
8 ounces (Fresh, skinless fillets (can substitute with flounder, perch, or sole))
Butter-Flavored Cooking Spray
As needed (For coating the baking dish)
Dijon Mustard
1 tablespoon (Smooth and creamy)
Lemon Juice
1 1/2 teaspoons (Freshly squeezed for best flavor)
Reduced-Sodium Worcestershire Sauce
1 teaspoon (For added depth of flavor)
Italian Seasoned Breadcrumbs
2 tablespoons (For the crunchy topping)
Instructions
1
Preheat your oven to 450°F (232°C).
2
Lightly coat an 11x7 inch baking dish with butter-flavored cooking spray.
3
Place the orange roughy fillet in the prepared baking dish, ensuring it’s lying flat.
4
In a small bowl, whisk together the Dijon mustard, lemon juice, and reduced-sodium Worcestershire sauce until fully combined.
5
Spread the mustard mixture evenly over the fish fillet, making sure to coat it well.
6
Sprinkle the Italian seasoned breadcrumbs evenly over the coated fish, ensuring an even layer.
7
Place the baking dish in the preheated oven and bake uncovered for 12 minutes, or until the fish flakes easily with a fork.
8
Once cooked, remove from the oven, cut the fillet in half, and serve immediately. Enjoy your flavorful dish!
Nutrition Information
2.5g
Fat
6g
Carbs
16.5g
Protein
0.5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Herb-Crusted Dijon Orange Roughy?
This is a baked fish dish featuring a tangy Dijon mustard coating and a crunchy Italian breadcrumb crust.
What temperature should the oven be set to?
The oven should be preheated to 450 degrees Fahrenheit or 232 degrees Celsius.
How long does it take to bake the fish?
The fish takes approximately 12 minutes to bake until it flakes easily.
What size baking dish is needed for this recipe?
An 11x7 inch baking dish is recommended for the 8-ounce fish fillet.
What are suitable substitutes for Orange Roughy?
You can use flounder, perch, or sole as excellent substitutes for orange roughy.
How many calories are in this dish?
There are 110 calories per serving in this recipe.
How much protein is provided in one serving?
This seafood dish provides 16.5 grams of protein per serving.
What kind of breadcrumbs should I use?
The recipe calls for Italian seasoned breadcrumbs to create the crunchy crust.
Is Dijon mustard required for the coating?
Yes, Dijon mustard provides a unique tanginess and helps the breadcrumbs adhere.
What kind of cooking spray should I use?
Butter-flavored cooking spray is suggested to add flavor without excess fat.
Should I use fresh or bottled lemon juice?
Freshly squeezed lemon juice is recommended for the most vibrant flavor.
Is this a quick weeknight meal?
Yes, it is inspired by 15-minute recipes and is very fast to prepare and cook.
How do I prepare the mustard mixture?
Whisk together Dijon mustard, lemon juice, and reduced-sodium Worcestershire sauce.
Does this recipe contain dietary fiber?
Yes, this dish contains approximately 0.5 grams of fiber.
What is the total fat content?
This is a low-fat meal containing only 2.5 grams of fat per serving.
Should the baking dish be covered in the oven?
No, bake the fish uncovered to allow the breadcrumb topping to become crispy.
Why is reduced-sodium Worcestershire sauce used?
It adds a savory depth of flavor while keeping the overall sodium content lower.
How do I know when the fish is fully cooked?
The fish is done when it flakes easily when tested with a fork.
What is the origin of this recipe?
It is inspired by the 1998 Weight Watchers 15-Minute Cookbook.
How many carbohydrates are in a serving?
Each serving contains approximately 6 grams of carbohydrates.
Should I use skin-on or skinless fillets?
The recipe specifically recommends using 8 ounces of fresh, skinless fillets.
What sides go well with this fish?
This dish pairs perfectly with a side salad or various steamed vegetables.
How many ingredients are in this recipe?
There are 6 simple ingredients including the fish and seasonings.
Is this recipe suitable for beginner cooks?
Yes, the instructions are straightforward and easy for anyone to follow.
How do I prevent the fish from sticking?
Lightly coat the baking dish with butter-flavored cooking spray before adding the fish.
How should I serve the cooked fillet?
Once cooked, cut the fillet in half and serve it immediately while hot.
Are the breadcrumbs seasoned?
Yes, the recipe uses Italian seasoned breadcrumbs for added herb flavor.
What is the texture of the mustard used?
The recipe suggests using smooth and creamy Dijon mustard for the coating.
What category of meal does this fall into?
This is a healthy, quick, and easy seafood dinner option.
Can I serve this dish immediately after baking?
Yes, for the best flavor and texture, it should be served immediately.