Orange Roughy

by Joanne on April 13, 2009

About Orange Roughy from Wikipedia:   Clownfish left:10494

The flesh is firm with a mild flavour.

In recent years, the consumption of orange roughy has risen drastically due to increased supply through previously impossible deep-sea trawling techniques. Its recovery rate from fishing is slow because of its life cycle and sporadic reproduction making the fish prone to overfishing. It is the first commercially sought fish to be added to Australia’s list of endangered species because of overfishing. [3] According to sustainable seafood guides, such as Seafood Watch (USA), the Royal Forest and Bird Protection Society of New Zealand [4], the Marine Conservation Society (UK), [5], the orange roughy is currently on the list of fish that consumers should avoid the most.

About Shiitake Mushrooms:


“…..has a flower-like cracking pattern on the mushroom’s upper surface…. Other names by which the mushroom is known in English include Chinese black mushroom and black forest mushroom.”….”Fresh and dried shiitake have many uses in the cuisines of East Asia. In Chinese cuisine, they are often sauteed in vegetarian dishes such as Buddha’s delight. In Japan, they are served in miso soup, used as the basis for a kind of vegetarian dashi.”…..”Shiitake mushrooms have been researched for their medicinal benefits, most notably their anti-tumor properties in” research…. “Chemicals naturally present in shiitake have demonstrated anti-bacterial and anti-viral properties in laboratory research.”

Baked Orange Roughy with Shiitake Mushrooms.  This is a wonderful recipe. The flavors are all so evident but ever so subtle. Nothing overtakes the taste of the fish or any of the other flavors.  A recipe that must be tried by any fish connoisseur.


  • 1 lb Orange Roughy Fillets
  • 1 cup sliced Shiitake Mushrooms
  • 1/2 cup chopped green pepper
  • 1/2 cup diced onion
  • 1/2 cup sliced cherry tomotoes
  • 2 TBS Olive oil
  • 2 tsp Orange Zest
  • 1 TBS lemon juice
  • 1/2 tsp black pepper
  • 1/2 tsp salt
  • 3 TBS parmesan cheese (optional)

Preheat oven to 425 F.  Mix the lemon juice with the pepper and salt and sprinkle of fish.   Prepare a baking dish with non stick spray, and place the fish in the dish.  Mix together the mushrooms, green pepper, onion, cherry tomatoes, olive oil and orange zest and put on top of the fillets.

Cover and bake about 20 – 25 minutes. Sprinkle with parmesan to serve, optional.



We had green beans on the side.


*Did you know that the “Canadian Cooking Rule” for Fish is 450 F, 10 minutes per inch of fish? That includes toppings.  If your fish is 3/4 inch thick and the topping is 1/4 inch, you use a total of 1 inch.  I’ve always used the rule, but with the oven set at 425F and it seems to work every time.

Post Meridiem Workout:

As mentioned this morning, it was tough getting out of bed. I decided if there was an ounce of energy in me when I got home from work, I would do my Ante Meridiem (AM… just having some fun 🙂 ) workout.  Here’s what happened.

  • Changed into workout clothes after everyone left work.  This was to get me in the mood.  Whoops! Forgot sneakers. Well…don’t let anyone see you in high heels and shorts.
  • Got home, dropped bags, went downstairs before any distraction caught my eye. 
  • Did a 25 minute run.
  • Did a 25 minute upper body workout: Chest, Back, Arms, Shoulders, and Abs.  3 Reps x 10 each. 2 exercises per body part.  It was a quick, non-stop workout.

Ted was doing some work outside so no problem having dinner a little later.  Now it’s time to clean up and hope that “House” isn’t a repeat.  Take care and good night.

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  • At 2009.04.13 19:12, s. Stockwell said:

    hmmmm…we are so in the mood for this dish! After all the ham and heaviness, this will be perfect. Thanks, s

    • At 2009.04.13 21:21, Hélène said:

      Never heard of cooking fish at 450F for the first ten min. Thanks. This meal looks perfect.

      • At 2009.04.13 23:07, Juliet said:

        Beautiful pictures! I want some green beans which is rare.

        • At 2009.04.13 23:58, dragonlife said:

          Well, well, living in Japan for such a longtime and eating shiitake fresh, I hadn’t come up on such idea!
          Thanks for sharing!

          • At 2009.04.14 08:16, Danielle said:

            What a great looking meal!

            • At 2009.04.14 09:15, applec said:

              Thanks for the comments. It was a very good piece of fish and, to be honest, the bean pic came out so nice, I just had to include it even though the beans were nothing fancy.

              • At 2009.04.14 14:14, Sam Sotiropoulos said:

                Oh yum! A very nice combination with the fish and mushrooms and accompanied by the green beans. Also, you have a great blog that I have now added to my RSS reader! Thanks for sharing. And thanks for visiting and commenting on my blog. 🙂

                • At 2009.04.14 21:06, Nicole said:

                  Thanks for the recipe..looks wonderful

                  • At 2009.04.22 19:13, Topics about Vegetarians | Orange Roughy said:

                    […] Mumbles Mile placed an observative post today on Orange RoughyHere’s a quick excerpt…a kind of vegetarian dashi.”…..”Shiitake mushrooms have been researched for their medicinal benefits, most notably their anti… […]

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