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Pan-Seared Orange Roughy with Garlic and Lemon Butter

Quick and elegant pan-seared orange roughy fillets with a garlic lemon butter sauce, ready in under 30 minutes.
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Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Servings: 4 servings
Course: Main Dish
Cuisine: Contemporary American
Calories: 245
Ingredients Equipment Method Notes

Ingredients
  

Main
  • 4 orange roughy fillets 5 to 6 ounces each
  • 3 tablespoons unsalted butter divided
  • 2 tablespoons extra virgin olive oil
  • 4 cloves garlic minced
  • 1/4 cup dry white wine
  • 2 lemons 1 juiced, 1 sliced for garnish
  • 1 teaspoon fresh thyme or 1/2 teaspoon dried thyme
  • Sea salt to taste
  • Fresh cracked black pepper to taste
  • Fresh parsley chopped (for garnish)

Equipment

  • Large skillet or saute pan
  • Cutting board
  • Chef's knife
  • Paper towels
  • Measuring spoons
  • Meat thermometer
  • Wooden spoon or silicone spatula
  • Fish spatula or thin metal spatula
  • Small bowl for mixing butter and seasonings

Method
 

  1. Remove orange roughy fillets from the refrigerator and let stand at room temperature for 10 minutes.
  2. Pat the fillets dry with paper towels and season both sides generously with sea salt and fresh cracked black pepper.
  3. Heat a large skillet over medium-high heat for about 2 minutes.
  4. Add 2 tablespoons extra virgin olive oil and 1 tablespoon unsalted butter to the hot skillet; heat until the butter is foamy.
  5. Place fillets skin-side up in the pan and cook undisturbed for 4 to 5 minutes until the bottom is golden.
  6. Using a fish spatula, flip the fillets and cook for another 3 to 4 minutes until opaque and the internal temperature reaches 145°F.
  7. Add minced garlic to the pan and cook, stirring constantly, for 30 seconds until fragrant.
  8. Pour in 1/4 cup dry white wine and the juice of 1 lemon; scrape up any browned bits and simmer for 1 minute.
  9. Remove the pan from heat and stir in the remaining 2 tablespoons cold butter and fresh thyme until the sauce is silky.
  10. Transfer the fillets to plates, spoon the pan sauce over the top, and garnish with fresh parsley and lemon slices. Serve immediately.

Notes

Pro Tip: The moment you see the flesh turn from translucent to opaque at the thickest part, it's done. Err on the side of pulling it off heat a few seconds early.