Tropical Orange Roughy

We needed a quick meal tonight before my husband ran out the door at 6:30, so fish was the obvious choice. We enjoy orange roughy for it’s mild flavor and the opportunity to dress it up with fruit.

We juiced an orange and a lemon and mixed it with a tablespoon of EVOO, and set the fish in a skillet with the liquid, on medium heat.

While that cooked, we quickly sautéed some broccolini in 1 tsp olive oil, lid on, to steam and sauté.

While that was cooking, we made a salsa of salt-free black beans, chopped mango, coarsely chopped red onion, 2 Tbsp. white balsamic vinegar, 1 tsp olive oil, and 2 Tbsp minced fresh mint leaves.

Gave that a stir, flipped the fish to the other side, and in a few minutes, dinner was on the table! 15 minutes from start to plate!

Orange Roughy with Tropical Salsa

Prep Time: 10 minutes
Cook Time: 10 minutes
Marinating time: 20 minutes
Total Time: 40 minutes
Servings: 4
Calories: 173kcal
Print Recipe


  • 1 lb Orange Roughy fillets
  • 2 Tbsp orange juice
  • 1 Tbsp lemon juice
  • 1 Tbsp lime juice
  • 2 tsp olive oil, divided
  • ¼ cup cubed, fresh pineapple
  • ¼ cup cubed mango
  • ¼ medium red onion
  • ¼ cup no-sodium black beans, rinsed well
  • 1 large jalapeño pepper, seeds and membrane removed
  • 2 Tbsp white vinegar
  • 2 Tbsp spearmint leaves, rough chopped


  • Create marinade: Mix thoroughly: lemon, orange, lime juices and 1 tsp oil.
  • Marinate fish for 20-30 minutes.
  • Create salsa: Chop mango, pineapple, onion and mint. Place in a bowl, add vinegar and remaining teaspoon oil.
  • Place fish in a large skillet with the marinade. Sauté fish for 4-5 minutes on medium heat. Flip fish, and cook for another 4 minutes or until fish flakes easily with a fork.
  • Plate fish with tropical salsa and serve immediately.


Calories: 173kcal | Carbohydrates: 14g | Protein: 22g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 68mg | Sodium: 85mg | Potassium: 454mg | Fiber: 3g | Sugar: 5g | Vitamin A: 352IU | Vitamin C: 21mg | Calcium: 35mg | Iron: 2mg

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