Baked Rockfish with Lemon and Herbs
Baked Rockfish with Lemon and Herbs is a light, flavorful dish featuring tender, mild white fish fillets baked with bright lemon slices and a fragrant herb blend like parsley, dill, or thyme. It's a popular preparation in coastal cuisines, particularly in the Pacific Northwest of the United States, where rockfish is abundant. The method highlights the fish's natural sweetness with minimal added fat.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, making it a lean, heart-healthy option. It provides a good source of omega-3 fatty acids, vitamin B12, and selenium, with a typical serving containing roughly 200-250 calories.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 34 g |
| Carbs | 2 g |
| Fat | 9 g |
| Fiber | 0.5 g |
| Sugar | 0.5 g |
| Sodium | 380 mg |
| Vitamin B12 | 4.2 mcg |
| Selenium | 45 mcg |
| Phosphorus | 320 mg |
| Potassium | 480 mg |
| Niacin (B3) | 8.5 mg |
| Vitamin B6 | 0.6 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
Per 1 fillet (170 g) · estimated, varies by recipe
💡 What's interesting
Rockfish is not a single species but a common name for over 70 different fish in the Sebastes genus, many of which are long-lived. Nutritionally, baking with herbs and citrus is a technique that maximizes flavor while preserving the fish's delicate nutrients without adding excessive calories or unhealthy fats.
