Tangy Citrus Flavored Orange Roughy Recipe: a Tasty Pilaf

This orange roughy recipe is a family favorite on Fridays during lent. We have several seafood lenten recipes, but the kids really like this one because our orange roughy recipe is perfect for little eaters that don’t like fishy fish. Fish is particularly important for the omega 3 fatty acids that we get from it. There are other non-seafood sources of omega 3 fatty acids, but they are not as easy for the body to assimilate.  According to the University of Maryland Medical Center, “The health effects of omega-3 fatty acids come mostly from EPA and DHA. ALA from flax and other vegetarian sources needs to be converted in the body to EPA and DHA. Many people do not make these conversions very effectively, however.”


Want some Health Facts for Orange Roughy Fish?

Orange Roughy Pilaf
Tangy Citrus Orange Roughy Recipe: it’s a Tasty Pilaf!

Orange roughy fish is very low in saturated fat and is a good source of phosphorus, protein, and selenium. Our bodies need phosphorus to filter waste in our kidneys, and we need protein to obtain essential amino acids. If you have to avoid eggs, fish happens to be the next best complete source of essential amino acids. If we do not consume enough protein then we run the risk of becoming deficient. Protein is necessary to repair and make new cells, tissues, hormones, enzymes and muscles in our bodies. If we lack enough protein it will prevent these processes from being carried out correctly. Kids, especially, need a lot of protein for proper growth and development. Not enough protein will stunt their growth and can lead to poor mental development.

Now About that Orange Roughy Recipe….

The sweet rice, yummy veggies and tangy, citrus flavored sauce make this orange roughy recipe a savory dish for even the most picky eaters. It takes about 45 minutes to make and you can use the fish directly from the freezer if you are desperate and have forgotten to thaw it out in advance. This orange roughy recipe makes 4 adult-sized portions.

Ingredients for Orange Roughy Pilaf:

(for the rice in pot)

1/2 cup dried Kalijira Rice (or your favorite rice)
1 heaping tablespoon cinnamon
1 c of Coconut Milk
1 tablespoon pure maple syrup or honey (or your favorite sweetener)

(for the fish in frying pan)

olive oil for frying (you can substitute for butter if you wish)
1 lb frozen orange roughy filets
1 small zucchini
1 section of whole fresh eggplant (about 1/2 cup diced)
1/2 cup thinly sliced baby carrots
1 tablespoon of plain whole yogurt

NOTE: if you are dairy free use coconut yogurt

1/4 cup Fresh squeezed lemon juice (or to taste) This is approximately the juice of about one lemon, squeezed.

1 tablespoon of citrus flavored seasoning (you can buy this or make it yourself): lemon peel, paprika, garlic powder, onion powder, dehydrated red bell pepper, and sea salt. (I go heavier on the salt and use less lemon peel and paprika.) Just mix ingredients in a small bowl before adding to dish.

Directions for Orange Roughy Pilaf:

(In pot)

Bring rice milk to a low boil. Add cinnamon, maple syrup and rice. Cover and simmer 10-15 minutes (until fluffy and tender).

(In frying pan)

Cook olive oil in bottom of pan at medium heat. Take frozen fish fillets out of bag and dice them into toddler sized chunks. Place in pan, add your seasoning and stir occasionally while you are preparing your veggies. Slice your zucchini horizontally into rounds. Peel and dice eggplant into small 1/4 inch square pieces. Slice your baby carrots. Now add all veggies into the pan and stir. Cover the dish. Dish should simmer on medium heat for 15 minutes. Add your cooked rice when it is ready, stir. When veggies are soft add a tablespoon (or more if you’d like) of fresh yogurt. This makes it nice and creamy and adds a bit of fat. Serve and enjoy!

Print Friendly
Content Protection by DMCA.com
One Love Animal Rescue.