Recipe for Spice-Rubbed and Roasted Fish Fillets (Orange Roughy, Halibut, Cod, or Tilapia)

Some people are going to find it suspicious that a certain team made it into the Superbowl and for the second time in less than a week I'm featuring a recipe that contains Tony Chachere's Creole Seasoning, but truly, it's just a coincidence. Of course, I love the city of New Orleans and I've never been to Indianapolis, so if I cared about who won the big game I guess I'd pick New Orleans. But when it comes to the Superbowl, I care more about what there is to eat than I do about who's playing. This spice-rubbed fish isn't the kind of snack food I'd serve for a Superbowl party anyway, but if you're looking for a super easy and healthful dinner, this recipe will please fans of either team!

This is the first time I've cooked orange roughy in five years of food blogging, and since sustainable seafood guidelines list orange roughy as avoid or use infrequently, you may wish to use cod, halibut, or tilapia instead. Cooking times might vary with other types of fish.

I was truly just winging it, but I mixed up a rub that had powdered Sumac, dried thyme leaves, Tony Chachere's Spice N' Herbs Seasoning, garlic powder, onion powder, and sea salt. If you don't have all those things, be adventurous; there are all sorts of combinations that will taste good on fish. You can also use a commercial fish rub, like my favorite Pride of Szeged Fish Rub. (Thanks to the nice person at Tony Chachere's who clarified for me that the Spice N' Herbs seasoning is Creole seasoning with spices and herbs added.)

Rub the fish with olive oil, then sprinkle on a bit of the fish rub and rub all over the surface of the fish. Prepare both sides this way.

I roasted the fish for 10 minutes at 400F, but cooking time depends on the thickness of each piece. Fish is done when it feels firm but not hard to the touch and flakes apart easily. Be sure to serve with plenty of lemon to squeeze on the fish.

Spice-Rubbed and Roasted Orange Roughy Fillets
(Makes 2-4 servings, recipe created by Kalyn.)

Ingredients:
orange roughy fillets, one per person (or use any type of white fish such as cod, halibut, or tilapia)
olive oil for rubbing fish (about 1 tsp. per piece)

Rub Ingredients:
(enough for 4 fish fillets)
1/2 tsp. powdered Sumac (or use sweet paprika)
1/2 tsp. dried thyme
1/2 tsp. Tony Chachere's Creole Seasoning (or use any type of Creole seasoning of your choice)
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/4 tsp. salt (I used fine grind sea salt)

lemon slices for serving (optional, but highly recommended)

Instructions:

Preheat oven or toaster oven to 400F. If using frozen fish that that you've thawed in the refrigerator, put fish on the counter and let it come to room temperature. (This is very important! Don't cook fish that's still cold or the outside will get dry before the center is done.)

In a small bowl, combine powdered Sumac, dried thyme, Tony Chachere's seasoning, garlic powder, onion powder, and salt. Stir to combine, or crush in a mortar and pestle if desired.

When oven is hot and fish has come to room temperature, place fish fillets on a roasting pan that you've sprayed with non-stick seasoning or olive oil. Using about 1 tsp. olive oil and 1/2 tsp. rub mixture per piece of fish, rub each side of the fish with olive oil, sprinkle with rub mixture, and then rub the mixture so it's covering the surface of the fish.

Roast fish 9-10 minutes, or until fish pieces are firm but not hard to the touch, and fish flakes easily. (If using other types of fish, they may take longer to cook than orange roughy.) Serve hot, with lemon slices to squeeze over fish.

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South Beach Suggestions:
Roasted fish like this is a perfect main dish for any phase of the South Beach Diet or any type of low-glycemic eating plan. For phase one, serve with something like Spicy Mexican Slaw and Mary's Perfect Salad. For phase 2 or 3 you could add something like Lake Powell Spicy Rice.

More Roasted Fish Ideas You Might Like:
(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)
World's Easiest Roasted Tilapia from Kalyn's Kitchen
Roasted Wild Salmon with Soy-Wasabi-Agave Glaze and Green Onions from Kalyn's Kitchen
Roasted Salmon with Balsamic Sauce from Kalyn's Kitchen
Roasted Salmon with Rosemary-Garlic Rub from Kalyn's Kitchen
Wild Salmon Roasted in Olive Oil and Herbs with Tomatillo, Black Bean, and Avocado Salsa from Kalyn's Kitchen
Korean Roasted Fish from Nick at Serious Eats
Simple Whole Roasted Fish from She Craves
Roasted Fish with Vegetables from Mimi on the Move
Mediterranean Style Orange Roughy from La Mia Cucina
Orange Roughy (or Tilapia) with Sweet and Hot Peppers from Everything Rachel Ray
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)