When margarine has melted, place two fillets in the pan. Cook 2-3 minutes on each side, or until lightly browned. -Place wilted spinach in the center of a large plate and arange fish on top of spinach and then top with the salsa. 4-6oz fillets or about 1 1/2 lbs. 4 6 ounces filles orange roughy fillets Heat large frying pan with 1 Tbsp. Orange Roughy fillets (thawed), Rinse fillets in cold water and drain in a collander, Season the flour with salt and pepper to taste, Coat the fillets in the seasoned flour and let set, Heat the olive oil in a large skillet, over medium high heat, Add fillets and cook until brown (apprx. -In a large skillet heat and add 1oz. -Season fisn lightly with salt and pepper. Orange Roughy fillets (thawed) 1.) 121 g 40 %. -Heat medium sautee pan over medium high heat and then add 2oz. of olive. Make sure fillets are even coated on both sides. Coat fillets with raw egg and dredge through plate of bread crumbs. Pour the lemon herb sauce over the fillets and serve. https://www.bigoven.com/recipe/garlic-butter-orange-roughy/174080 Directions. 5 minutes), Carefully turn fillets and finish cooking (apprx 4 minutes), Place fillets in oven to keep warm or place the fillets on warmed plates, In a small sauce pan add the lemon juice and herbs, Cook over a medium heat until just warmed. oil when oil is hot but not smoking flour the fish and pan fry until golden and cooked to perfrction. 3.) of margarine on medium-high. Ingredients 1/3 cup lemon juice 1 tablespoon olive oil 2 teaspoons dried oregano 1/4 teaspoon salt 1/4 teaspoon pepper 2 cups mashed potato flakes 4 orange roughy, cod or haddock fillets (6 ounces each) of olive Pan fried orange roughy topped with a tomato, cucumber and olive relish, Total Carbohydrate of olive oil when hot and starting to smoke add spinach toss for 40 sec.add salt and pepper. 2.) Back from Pan Fried Orange Roughy to Orange Roughy Recipes, 4-6oz fillets or about 1 1/2 lbs. -Heat medium sautee pan over medium high heat and then add 2oz. 6.00 ounces orange roughy fillets -In a large bowl mix flour, cornmeal, garlic salt, pepper, old bay.