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Mediterranean Baked Orange Roughy

The following recipe and photography were provided by local blogger Carolyn Hodges of The Dinner Shift.

A healthy seafood dinner is possible any night of the week with Heinen’s wild-caught frozen fish! This Mediterranean-inspired recipe features Heinen’s frozen orange roughy, though you can swap it for cod or sockeye salmon varieties. The best part? No thawing necessary. The frozen fish bakes from frozen to perfectly cooked in under 30 minutes.

Mediterranean Baked Orange Roughy

Good-quality canned tomatoes are key to this recipe! Look for Heinen’s own canned San Marzano whole peeled tomatoes. Imported from Italy, these tomatoes are sweeter and less acidic than other canned varieties. Simmered with Heinen’s Greek olive mix, they make for a perfectly balanced sauce that doesn’t overpower the fish.

Mediterranean Baked Orange Roughy
Mediterranean Baked Orange Roughy
Cook time:
45min
Prep time:
10min
Total time:
55min

Servings:
3-4

Ingredients

  • 1 Tbsp. olive oil
  • ½ cup finely chopped onion
  • 2 garlic cloves, minced
  • 1 tsp. dried oregano
  • ¼ tsp. red pepper flakes
  • 28 oz. can Heinen’s San Marzano whole peeled tomatoes
  • ½ cup Heinen’s Greek olive mix (pitted and drained)
  • Sea salt and freshly cracked black pepper
  • 1 lb. Heinen’s frozen wild caught orange roughy (3-4 frozen fillets)*
  • Fresh chopped basil
  • Lemon wedges
  • Toasted bread or cooked pasta for serving

Instructions

  1. Preheat oven to 425 degrees. Grease a 13×9 inch baking dish.
  2. Heat the oil in a saucepan over medium heat. Add the onion and sauté for 5 minutes, or until translucent.
  3. Stir in the garlic, oregano and red pepper flakes and cook for 30 seconds, stirring constantly. Add the tomatoes and olives. Bring to a simmer; cook, uncovered, for 10 minutes. Stir every few minutes, using a wooden spoon to crush the whole tomatoes. Season sauce to taste with salt and pepper.
  4. Place the frozen fish fillets in a single layer in the prepared baking dish. Sprinkle with salt and pepper.
  5. Spoon the warm tomato sauce over the fish and transfer pan to preheated oven. Bake for 20 to 30 minutes, uncovered, or until fish is cooked through and flakes easily with a fork.
  6. Garnish with chopped basil and serve with lemon wedges alongside crusty bread or atop pasta.

*If using thawed fish fillets, reduce baking time to 15 to 20 minutes, or until fish is cooked through and flakes easily with a fork.

Mediterranean Baked Orange Roughy

Carolyn Hodges headshot
By Carolyn Hodges
Carolyn is a mom of boys and culinary dietitian in Cleveland, Ohio. The Dinner Shift is dedicated to helping busy moms get dinner on the table after the weekday grind, however that is defined for you and yours.

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