Baked Orange Roughy with Herb Crust
Baked Orange Roughy with Herb Crust is a light, elegant seafood dish featuring a mild, flaky white fish coated in a flavorful mixture of fresh herbs, breadcrumbs, and often lemon zest. Originating from New Zealand, where Orange Roughy is a key commercial species, the dish highlights simple preparation to let the delicate fish shine.
🍽️ Nutrition at a glance
This dish is high in protein and relatively low in fat and carbohydrates, making it a lean, nutrient-dense meal. A typical serving provides a good source of selenium, phosphorus, and B vitamins, with a rough calorie ballpark of 200-250 kcal.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 32 g |
| Carbs | 5 g |
| Fat | 8 g |
| Fiber | 1 g |
| Sugar | 1 g |
| Sodium | 350 mg |
| Selenium | 40 mcg |
| Phosphorus | 250 mg |
| Niacin (B3) | 8 mg |
| Vitamin B12 | 2.5 mcg |
| Potassium | 380 mg |
| Magnesium | 35 mg |
| Vitamin B6 | 0.4 mg |
| Zinc | 0.8 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Orange Roughy is a deep-sea fish known for its exceptional longevity, living over 150 years, which makes sustainable sourcing particularly important. Nutritionally, its mild flavor and firm texture make it an excellent canvas for herb crusts, adding flavor without significant calories.
