Pan-fried orange roughy with a citrus cauliflower salad

30 minshere
Cooking method: Pan-fry

Pan-fried orange roughy with a citrus cauliflower salad

30 mins
Cooking method: Pan-fry




600g orange roughy fillets (approx. 4 x 150g portions)

30g butter

30g cooking oil

Flaky salt & freshly ground white pepper to taste


Salad & Garnish

120g cauliflower, large florets

2 thick slices of sourdough loaf

1 lemon

1 orange

20 pistachios, toasted and roughly chopped

20 Capers

12 basil Leaves

12 chive stalks

12 saffron Threads

30mls Extra Virgin Olive Oil

Broccoli flowers (optional)

Red Mizuna (optional)


Herb Oil

1/3 cup (loosely packed) fresh parsley sprigs

1/4 cup (loosely packed) fresh tarragon leaves

1cup (loosely packed) spinach leaves

1 cup canola oil



Seafood used

Cooking method

1. Pre-heat a non-stick pan (preferably an iron skillet) on high heat.

2. Pat the orange roughy portions dry on all sides with a cloth or paper towel before frying and season just prior to frying.

3. Place the oil in the pan. Wait for 30 seconds before carefully placing the orange roughy in the fry pan. The fish should sizzle – if not, the pan is not hot enough.

4.  Allow the fish to turn a light brown/caramelized colour, then add the butter and turn down the heat slightly. Cook for a further 20-30 seconds, then turn the portions over. Cooking time will depend on the thickness of the fillets but a good indication that the fish is cooked, is when a white protein liquid leeches out of the side of the fillet. This indicates the fish is cooked completely through. orange roughy has a firm texture, however, overcooking will result in dry eating.

5. When the fillets are cooked, spoon some of the oil and butter over the portions and remove from the heat.


Salad & Garnish

1. Bring a small pot of salted hot water to the boil, blanch the cauliflower in the boiling water till tender to the bite. Cool in ice water and drain.

2. Segment both the lemon and the orange and place the segments into a container until plating. Squeeze the juice from the left-over orange and lemon, also reserving in a container.

3. Add the saffron to a small pan and warm slightly. This allows the oils, colour and flavour to release. Remove from the heat then add the citrus juice. Slice the cauliflower and allow it to marinade in the citrus juice. Doing this should flavour and colour the cauliflower. Leave the cauliflower in the citrus juice until you are ready to serve. The juice will form the base of a dressing.

4. Shake dry the capers and fry in a small shallow fryer until crisp. Place on a paper towel and reserve until plating.

5. Basil leaves can also be fried at this stage – fry until crisp and reserve with the capers.

6. Brush the sour dough with olive oil and lightly toast in a pan or oven. Once cooled, rip the bread into small pieces.

7. All the components of the salad and garnishes can be assembled during plating.


Herb Oil

1.Blanch the herbs and spinach leaves in a pot of boiling water for 20 seconds, then refresh in ice water. Remove the herbs and spinach from the water, squeezing the excess water from them.

2. Place the herbs into a food processor and blend, slowly adding the oil. Blend until the oil becomes a vibrant green colour. Reserve in a container until required.


Completing the Dish

1. Using four warmed plates, place one cooked orange roughy fillet on each.

2. Strain the cauliflower from the citrus juice, mix the juice with the remaining olive oil & season to taste to make the dressing.

3. Evenly assemble the salad and garnish components on each fillet. Dress the fillet with the citrus dressing, spoon a little herb oil on each plate and serve.