Orange Roughy in Orange Sauce Recipe

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Orange Roughy in Orange Sauce
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  1. Pepper both sides of the fish.
  2. Pour orange juice in a measuring cup (I used ready-made but imagine freshly squeezed from 2 oranges will be so much better), stir in lavender and white wine and set aside.
  3. Heat peanut oil (or use unsalted butter) in small skillet, stirring to coat until tender (5 minutes).
  4. Meanwhile in a large skillet, suitable for poaching fish, add orange juice mixture and bring to a boil over medium high heat. Add fish and lower heat to a simmer until fish is tender and flakes with a fork (10 - 15 minutes). Remove fish to a platter and keep warm.
  5. Add orange liqueur, if using, to pan and turn up heat and reduce by half. Return fish to pan until heated through.
  6. Place fish on plates and top with vegetables, spooning sauce over fish.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1234.11 Kcal (5167 kJ)
Calories from fat 400.82 Kcal
% Daily Value*
Total Fat 44.54g 69%
Cholesterol 57.39mg 19%
Sodium 52.81mg 2%
Potassium 1346.85mg 29%
Total Carbs 136.15g 45%
Sugars 18.41g 74%
Dietary Fiber 11.57g 46%
Protein 47.61g 95%
Vitamin C 69.9mg 117%
Vitamin A 3.6mg 121%
Iron 6.3mg 35%
Calcium 574mg 57%
Amount Per 100 g
Calories 345.83 Kcal (1448 kJ)
Calories from fat 112.32 Kcal
% Daily Value*
Total Fat 12.48g 69%
Cholesterol 16.08mg 19%
Sodium 14.8mg 2%
Potassium 377.43mg 29%
Total Carbs 38.15g 45%
Sugars 5.16g 74%
Dietary Fiber 3.24g 46%
Protein 13.34g 95%
Vitamin C 19.6mg 117%
Vitamin A 1mg 121%
Iron 1.8mg 35%
Calcium 160.9mg 57%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 27.6
  • 30

Good Points

  • saturated fat free,
  • very low sodium,
  • low cholesterol,
  • good source of fiber

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