Orange Roughy Piccata
Orange Roughy Piccata is a light, elegant seafood dish featuring pan-seared orange roughy fillets served with a bright, tangy lemon-butter-caper sauce. It is a variation of the classic Italian 'piccata' preparation, traditionally used for veal or chicken, but adapted here with the mild, white-fleshed ocean fish. The dish is known for its quick cooking time and sophisticated flavor profile.
🍽️ Nutrition at a glance
This dish is high in protein and relatively low in carbohydrates, with a moderate amount of fat primarily coming from the butter in the sauce. It is an excellent source of lean protein and provides key nutrients like selenium, phosphorus, and B vitamins. A typical serving contains approximately 300-400 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 32 g |
| Carbs | 3 g |
| Fat | 22 g |
| Fiber | 0 g |
| Sugar | 1 g |
| Sodium | 480 mg |
| Selenium | 40 mcg |
| Phosphorus | 280 mg |
| Niacin (B3) | 8 mg |
| Vitamin B12 | 2.5 mcg |
| Potassium | 420 mg |
| Magnesium | 45 mg |
| Vitamin D | 1.5 mcg |
| Iron | 1.2 mg |
Per 1 fillet (150 g) with sauce · estimated, varies by recipe
💡 What's interesting
Culturally, 'piccata' is an Italian cooking method that highlights a simple, bright sauce, making it a popular and adaptable technique in modern kitchens. Nutritionally, orange roughy is a very lean fish, making this a heart-healthy choice when the sauce is prepared with a moderate amount of butter or oil.
