Orange Roughy Meunière

Orange Roughy Meunière is a classic French-inspired seafood dish featuring delicate, mild-flavored orange roughy fillets pan-seared in a nutty brown butter sauce with fresh lemon and parsley. The 'meunière' technique, meaning 'miller's wife,' involves lightly dredging the fish in flour before cooking to create a golden crust. This preparation highlights the fish's tender texture while the bright sauce adds a rich, tangy finish.

🍽️ Nutrition at a glance

This dish is high in protein and relatively low in carbohydrates, with the majority of its calories coming from healthy fats in the butter and fish oil. A typical serving provides a good source of selenium, vitamin B12, and phosphorus, with a rough calorie ballpark of 350-400 kcal per serving.

Nutrition breakdown

Calories	380 kcal
Protein	32 g
Carbs	8 g
Fat	24 g
Fiber	0.5 g
Sugar	0.5 g
Sodium	320 mg
Selenium	40 mcg
Vitamin B12	2.5 mcg
Phosphorus	280 mg
Niacin (B3)	5 mg
Vitamin B6	0.4 mg
Magnesium	35 mg
Potassium	350 mg
Omega-3 (EPA+DHA)	0.2 g

Per 1 fillet (150 g) with sauce · estimated, varies by recipe

💡 What's interesting

The meunière method is a cornerstone of French bistro cooking, prized for its simplicity and ability to enhance delicate fish without overwhelming it. Nutritionally, orange roughy is a deep-sea fish known for its exceptionally long lifespan (up to 150 years), which contributes to its firm, white flesh and low-fat content.