Imagine transforming your ordinary weeknight dinner into an extraordinary culinary adventure that will transport your taste buds straight to the vibrant streets of Asia. This Teriyaki Orange Roughy with Stir Fried Veggies and Rice is not just a meal – it's a flavor explosion that combines the delicate sweetness of orange roughy, the umami-rich teriyaki sauce, and a colorful medley of crisp vegetables. Whether you're a busy home cook or a culinary enthusiast looking for a quick and impressive dish, this recipe promises to deliver restaurant-quality flavors right in your own kitchen.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Cuisine: Asian
Serves: 4 servings
Ingredients
- 4 orange roughy fillets
- 1/4 cup teriyaki sauce
- 2 cups mixed vegetables (bell peppers, broccoli, carrots)
- 2 cups cooked rice
- 2 tablespoons vegetable oil
- Sesame seeds for garnish
Instructions
- Begin by preparing your ingredients. Rinse the orange roughy fillets under cold water and pat them dry with paper towels. This will help the teriyaki sauce adhere better to the fish.
- In a small bowl, combine the teriyaki sauce with a tablespoon of water to thin it out slightly. This will allow for better coverage when marinating the fish.
- Place the orange roughy fillets in a shallow dish and pour the teriyaki sauce mixture over them. Make sure each fillet is well-coated. Let the fish marinate for about 10 minutes while you prepare the vegetables.
- While the fish is marinating, wash and chop the mixed vegetables into bite-sized pieces. If using fresh vegetables, ensure they are washed thoroughly. If using frozen, you can skip this step.
- Heat 2 tablespoons of vegetable oil in a large skillet or wok over medium-high heat. Once the oil is hot, add the mixed vegetables. Stir-fry for about 5-7 minutes, or until the vegetables are tender-crisp and vibrant in color.
- While the vegetables are cooking, preheat another skillet or grill pan over medium heat. Once hot, carefully add the marinated orange roughy fillets to the pan. Cook for about 4-5 minutes on each side, or until the fish is opaque and flakes easily with a fork.
- Once the fish is cooked, remove it from the heat and let it rest for a minute. This will help retain moisture in the fish.
- To serve, place a generous scoop of cooked rice on each plate. Top the rice with the stir-fried vegetables and then place an orange roughy fillet on top. Drizzle any remaining teriyaki sauce from the pan over the fish for extra flavor.
- Finally, sprinkle sesame seeds over the dish for garnish. Serve immediately while hot, and enjoy your Teriyaki Orange Roughy with Stir Fried Veggies and Rice!
Tips
- Pat the fish dry before marinating to ensure the teriyaki sauce clings perfectly to the fillets.
- Don't overcrowd the pan when stir-frying vegetables – this ensures they stay crisp and vibrant.
- Use medium-high heat for stir-frying to achieve that perfect tender-crisp vegetable texture.
- Let the fish rest for a minute after cooking to help retain its moisture and prevent drying out.
- For extra flavor, consider adding a small amount of minced garlic or ginger to the teriyaki marinade.
- If you prefer a thicker sauce, you can reduce the teriyaki sauce in the pan after cooking the fish.
- Choose fresh, high-quality orange roughy for the best taste and texture.
- Experiment with different vegetable combinations to keep the dish interesting and nutritious.
Nutrition Facts
Calories: 320kcal
Carbohydrates: 35g
Protein: 25g
Fat: 8g
Saturated Fat: g
Cholesterol: 45mg
