Savory Crab-Stuffed Orange Roughy Rolls
Delight in the exquisite flavors of our Savory Crab-Stuffed Orange Roughy Rolls, a dish that features tender fillets of orange roughy elegantly filled with a flavorful crab mixture. Enhanced with sautéed vegetables and seasoned with a hint of Cajun spice, this dish is not only a culinary delight but also a heart-healthy option. Perfect for any special occasion or a weekday dinner, the dish is finished with a light lemon and white wine sauce that complements the richness of the crab. Tip: For a healthier alternative, consider substituting regular Cajun seasoning with sodium-free options. Enjoy the delicate balance of seafood and spices in every bite!
N/A
Servings
N/A
Calories
19
Ingredients
Ingredients
Butter-flavored cooking spray
as needed (for greasing the baking dish)
Seasoned dry bread crumbs
1/2 cup
Egg substitute
1/2 cup
Sweet onions, finely chopped
2 tablespoons
Red or green bell peppers, finely chopped
2 tablespoons
Cajun seasoning or Old Bay seasoning
2 teaspoons
Dried mustard
1 teaspoon
Dried parsley
1/2 teaspoon
Hot red pepper sauce
1 teaspoon
Backfin lump crabmeat
8 ounces, divided (5 ounces for stuffing, 3 ounces for sauce)
Orange roughy fillets
4 (approximately 6 ounces each) (rinsed and patted dry)
Fresh lemon juice
2 tablespoons (or juice from 1/2 small lemon)
Paprika
1/2 teaspoon
Light margarine
1 tablespoon (for sautéing)
Green onions, chopped
2 (for garnish)
White wine
1/2 cup
Low sodium chicken broth
1/2 cup
Flour
1 tablespoon
Ground black pepper
1/4 teaspoon
Instructions
1
Preheat your oven to 350°F (175°C).
2
Lightly spray an 8x8-inch baking dish with butter-flavored cooking spray and set it aside.
3
In a small mixing bowl, combine the egg substitute, seasoned dry bread crumbs, finely chopped sweet onions, red or green bell peppers, Cajun seasoning, dried mustard, dried parsley, and hot red pepper sauce. Mix until well blended.
4
Gently fold in 5 ounces of the lump crabmeat, being careful not to break it apart too much.
5
Rinse the orange roughy fillets under cold water and pat them dry with paper towels.
6
Spoon about ¼ of the crab mixture onto each fillet, then carefully roll them up, starting from the tail end. Place the rolls seam side down in the prepared baking dish.
7
Spray the fish lightly with cooking spray, then drizzle with fresh lemon juice and sprinkle evenly with paprika.
8
Bake in the preheated oven for 20 to 25 minutes, or until the fish flakes easily with a fork.
9
While the fish is baking, melt the light margarine in a small saucepan over medium heat. Add the chopped onions and sauté until softened.
10
Pour in the white wine, low sodium chicken broth, flour, and ground black pepper. Stir until combined and smooth, cooking until the mixture is warm throughout.
11
Gently fold in the remaining 3 ounces of crabmeat, being careful to keep the lumps intact.
12
Once the fish is done baking, spoon the warm sauce over the stuffed fish rolls and serve immediately, garnished with chopped green onions if desired.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are Savory Crab-Stuffed Orange Roughy Rolls?
They are tender orange roughy fillets elegantly filled with a flavorful crab mixture, sautéed vegetables, and Cajun spices, finished with a lemon and white wine sauce.
What type of fish is used in this recipe?
This recipe uses four orange roughy fillets, approximately 6 ounces each.
What temperature should the oven be set to?
The oven should be preheated to 350°F (175°C).
How long does the fish need to bake?
The fish rolls should bake for 20 to 25 minutes, or until the fish flakes easily with a fork.
What type of crabmeat is recommended?
The recipe calls for 8 ounces of backfin lump crabmeat, divided for use in both the stuffing and the sauce.
Is this recipe considered healthy?
Yes, it is described as a heart-healthy option that balances seafood and spices.
How can I make this dish lower in sodium?
You can use a sodium-free Cajun seasoning alternative and low-sodium chicken broth.
What size baking dish is required?
An 8x8-inch baking dish is recommended.
What ingredients are in the crab stuffing?
The stuffing includes egg substitute, seasoned dry bread crumbs, sweet onions, bell peppers, Cajun seasoning, dried mustard, dried parsley, hot red pepper sauce, and crabmeat.
What vegetables are needed for the stuffing?
You will need 2 tablespoons each of finely chopped sweet onions and finely chopped red or green bell peppers.
How do I prepare the fish for stuffing?
Rinse the orange roughy fillets under cold water and pat them dry with paper towels before use.
How do I roll the fish fillets?
Spoon about 1/4 of the crab mixture onto each fillet and roll them up starting from the tail end, placing them seam side down.
What are the ingredients for the sauce?
The sauce is made from light margarine, chopped onions, white wine, low sodium chicken broth, flour, ground black pepper, and crabmeat.
How is the sauce finished?
Once the sauce base is warm and smooth, gently fold in the remaining 3 ounces of crabmeat, keeping the lumps intact.
What is used as a garnish for this dish?
The dish is garnished with two chopped green onions.
What seasonings are used on top of the fish before baking?
The rolls are drizzled with fresh lemon juice and sprinkled evenly with paprika.
What binder is used in the crab mixture?
1/2 cup of egg substitute and 1/2 cup of seasoned dry bread crumbs act as the binders.
Can I use Old Bay seasoning instead of Cajun seasoning?
Yes, the recipe notes that Old Bay seasoning is a suitable alternative to Cajun seasoning.
How much lemon juice is needed?
You will need 2 tablespoons of fresh lemon juice, which is approximately the juice from half of a small lemon.
What kind of cooking spray is recommended?
The recipe suggests using butter-flavored cooking spray to grease the dish and spray the fish.
What type of broth should I use for the sauce?
The recipe specifies using 1/2 cup of low sodium chicken broth.
How much white wine is used in the sauce?
The recipe calls for 1/2 cup of white wine.
Is there any mustard in this recipe?
Yes, 1 teaspoon of dried mustard is included in the stuffing mixture.
How much flour is used to thicken the sauce?
One tablespoon of flour is used in the sauce preparation.
Does the recipe include any spicy ingredients?
Yes, it includes Cajun seasoning and 1 teaspoon of hot red pepper sauce.
How much margarine is needed?
One tablespoon of light margarine is used for sautéing the sauce vegetables.
How much black pepper is in the sauce?
The sauce uses 1/4 teaspoon of ground black pepper.
How much paprika is used?
1/2 teaspoon of paprika is sprinkled over the fish rolls.
What is the first step of the instructions?
The first step is to preheat your oven to 350°F (175°C).
When should the sauce be added to the fish?
Spoon the warm sauce over the stuffed fish rolls immediately after they are done baking.