Pan-Seared Orange Roughy with Lemon Butter
Pan-Seared Orange Roughy with Lemon Butter is a simple, elegant seafood dish featuring the mild, sweet-flavored white fish. The recipe typically involves lightly seasoning and pan-searing the fillets until golden, then finishing with a bright, tangy sauce made from butter, fresh lemon juice, and often herbs. This preparation is a classic method in Western, particularly American and European, home cooking and restaurants.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, with a moderate amount of fat coming primarily from the butter in the sauce. A serving provides excellent lean protein and is a good source of selenium, phosphorus, and vitamin B12, with a rough calorie estimate of 250-300 kcal per serving.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 32 g |
| Carbs | 1 g |
| Fat | 16 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 350 mg |
| Selenium | 40 mcg |
| Phosphorus | 300 mg |
| Vitamin B12 | 2.5 mcg |
| Niacin (B3) | 8 mg |
| Potassium | 450 mg |
| Vitamin D | 2 mcg |
| Magnesium | 40 mg |
| Omega-3 (EPA+DHA) | 200 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Orange roughy is a deep-sea fish known for its exceptionally long lifespan, sometimes living over 150 years, which has made sustainable fishing practices a key point of interest for this species. Nutritionally, the lemon butter sauce not only adds flavor but the vitamin C from the lemon can help enhance the absorption of the iron present in the fish.
