Orange-crusted fish
Discover a zesty twist with our Orange-Crusted Fish recipe! This delicious dish features tender white fish encrusted with a flavorful blend of orange zest, fresh parsley, and red hot chili peppers. Paired with crispy roast potatoes and vibrant asparagus, it's a healthy and exciting meal that's easy to prepare. Perfect for seafood lovers looking to add a citrusy kick to their dinner routine!
- 10 Apr 2024
- Cook time 25 min
- Prep time 10 min
- 4 Servings
- 8 Ingredients
Orange-crusted fish is a delightful dish that combines the zesty freshness of oranges with the subtle heat of red hot chili peppers. Paired with tender white fish and crispy asparagus, this recipe offers a harmonious blend of flavors that will tantalize your taste buds. Perfect for a healthy and gourmet dinner, it's a dish that is both easy to make and impressive to serve.
Ingredients:
Instructions:
- Preheat your oven to 400°F (200°C).
- Peel the potatoes and cut them into even-sized chunks.
- Place the potatoes in a large pot of salted water and bring to a boil.
- Cook for about 15-20 minutes, until the potatoes are fork-tender.
- Drain and set aside.
- Tear the white bread into smaller pieces and place them in a food processor.
- Add the fresh parsley, orange zest, and chili peppers to the food processor.
- Pulse until the mixture forms coarse crumbs.
- Pat the white fish fillets dry with paper towels.
- Lightly season the fish with salt and pepper.
- Spray a baking dish or a baking sheet with a short spray of cooking spray oil.
- Place the fish fillets in the dish or on the sheet.
- Press the bread crumb mixture onto the tops of the fish fillets, ensuring an even coating.
- Place the fish in the preheated oven and bake for approximately 12-15 minutes, or until the fish is cooked through and the crust is golden and crispy.
- While the fish is baking, trim the woody ends off the asparagus.
- In a separate skillet or on a steaming rack above boiling water, cook the asparagus until tender-crisp (about 5-7 minutes).
- Plate the cooked fish fillets.
- Add a generous portion of boiled potatoes and asparagus on the side.
- Garnish with additional fresh parsley and a sprinkle of orange zest if desired.
Tips:
- Ensure your fish is fresh for the best flavor and texture.
- Use a food processor to finely chop the bread, parsley, and orange zest to ensure a uniform crust.
- Be sure to preheat the oven; a hot oven helps the crust to crisp up nicely.
- When zesting the orange, only use the outermost layer of the skin, avoiding the bitter white pith.
- If you prefer a milder flavor, reduce the amount of chili peppers or remove the seeds before chopping.
- Serve the fish immediately after it’s cooked to enjoy the crust at its crispiest.
- Feel free to experiment with different herbs like thyme or rosemary for added depth of flavor.
In conclusion, the orange-crusted fish is a truly unique and delicious recipe that is sure to impress your family and friends. The combination of fresh ingredients and vibrant flavors makes it a perfect dish for any occasion. Whether you're looking to try something new or simply want to enjoy a healthy and flavorful meal, this recipe is a fantastic choice.
| Nutrition Facts | |
|---|---|
| Serving Size | 460 grams |
| Energy | |
| Calories 400kcal | 16% |
| Protein | |
| Protein 30g | 20% |
| Carbohydrates | |
| Carbohydrates 55g | 15% |
| Fiber 7g | 18% |
| Sugar 6g | 6% |
| Fat | |
| Fat 8g | 9% |
| Saturated 1.34g | 4% |
| Cholesterol 70mg | - |
| Vitamins | |
| Vitamin A 100ug | 11% |
| Choline 120mg | 21% |
| Vitamin B1 0.59mg | 49% |
| Vitamin B2 0.40mg | 31% |
| Vitamin B3 8mg | 49% |
| Vitamin B6 1.14mg | 67% |
| Vitamin B9 130ug | 33% |
| Vitamin B12 1.13ug | 47% |
| Vitamin C 80mg | 87% |
| Vitamin E 1.43mg | 10% |
| Vitamin K 100ug | 86% |
| Minerals | |
| Calcium, Ca 140mg | 11% |
| Copper, Cu 0.53mg | 0% |
| Iron, Fe 5mg | 47% |
| Magnesium, Mg 110mg | 26% |
| Phosphorus, P 500mg | 40% |
| Potassium, K 1500mg | 44% |
| Selenium, Se 24ug | 42% |
| Sodium, Na 200mg | 13% |
| Zinc, Zn 2.50mg | 23% |
| Water | |
| Water 350g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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