Baked Orange Roughy with Lemon and Herbs
Baked Orange Roughy with Lemon and Herbs is a light, flavorful seafood dish featuring delicate white fish fillets seasoned with fresh herbs and bright citrus. The fish is typically baked until flaky, often accompanied by ingredients like olive oil, garlic, parsley, and a squeeze of lemon juice. This preparation is popular in coastal regions and modern home cooking for its simplicity and healthy profile.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, making it a lean option. It provides key nutrients like omega-3 fatty acids, selenium, and vitamin B12, with a rough calorie ballpark of 150-200 kcal per serving.
Nutrition breakdown
| Calories | 170 kcal |
| Protein | 30 g |
| Carbs | 1 g |
| Fat | 4 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 80 mg |
| Selenium | 40 mcg |
| Vitamin B12 | 2.5 mcg |
| Phosphorus | 250 mg |
| Niacin (B3) | 5 mg |
| Omega-3 Fatty Acids | 0.5 g |
| Potassium | 350 mg |
| Vitamin D | 1.2 mcg |
| Magnesium | 30 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Orange roughy is a deep-sea fish known for its long lifespan and sustainable harvesting practices, making it an environmentally conscious choice. Nutritionally, its mild flavor and firm texture pair well with herbs and citrus, enhancing nutrient absorption without adding excess calories.
