Seafood
raw orange roughy.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
orange roughydeep sea perchred roughyslimeheadhoplostethus atlanticus
SERVING
CALORIES
126
PROTEIN
14.7g
CARBS
0g
FAT
7.0g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories126kcal—
Protein14.7g29%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat7.0g9%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol20mg7%
Water77.5g—
MINERALS
Sodium63mg3%
Potassium212mg5%
Calcium10mg1%
Iron0.30mg2%
Magnesium25mg6%
Phosphorus180mg14%
Zinc0.40mg4%
Copper0.03mg3%
Manganese0.01mg0%
Selenium46.8µg85%
VITAMINS
Vitamin A15µg2%
Vitamin C0mg0%
Vitamin D1.2µg6%
Vitamin E0.80mg5%
Vitamin K0.10µg0%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.06mg5%
Niacin (B3)1.8mg11%
Pantothenic acid (B5)0.25mg5%
Vitamin B60.10mg6%
Folate (B9)5.0µg1%
Vitamin B121.1µg46%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup238g
1 oz28.4g
1 lb453.6g
1 ml95.2g
1 liter952g
1 piece170g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality lean protein
- ✓Rich in Selenium which supports thyroid function
- ✓Contains Vitamin B12 for nerve health and DNA synthesis
- ✓Provides Omega-3 fatty acids for heart health
- ✓Low in calories compared to many other protein sources
COOKING TIPS
In the kitchen.
- 1Orange roughy has a mild flavor and firm texture that holds up well to baking and steaming
- 2Avoid overcooking as the low connective tissue content makes it prone to drying out
- 3Pairs excellently with citrus-based marinades or light herb butter
STORAGE
Keep it fresh.
- Store in the coldest part of the refrigerator at or below 40°F (4°C)
- Keep wrapped tightly in plastic or in an airtight container to prevent drying
- Use fresh raw fillets within 1 to 2 days of purchase
FAQ
Frequently asked questions.
How long does raw orange roughy last in the fridge?
Raw orange roughy should be stored in the refrigerator and used within 1 to 2 days for optimal safety and quality.
Can orange roughy be frozen?
Yes, it can be frozen for up to 3 to 4 months. Wrap it tightly in moisture-proof foil or plastic wrap to prevent freezer burn.
What is a good substitute for orange roughy?
Tilapia, cod, haddock, or snapper are excellent substitutes due to their similar mild flavor and white, flaky texture.
Is orange roughy high in mercury?
Yes, orange roughy is a long-lived fish and is known to accumulate higher levels of mercury; it is recommended to limit consumption, especially for pregnant women.
How do I know if the fish is fresh when buying?
Look for fillets that are firm to the touch, have a mild sea-like scent (not 'fishy'), and appear moist rather than dry or slimy.
What is the best way to cook orange roughy?
Baking, broiling, or pan-searing are the best methods. Because it is lean, it benefits from being cooked with a little moisture or fat.
Does orange roughy have bones?
Fillets are typically sold deboned, but you should always check for small pin bones before cooking or serving.
Is orange roughy sustainable?
Sustainability varies by region. It was heavily overfished in the past, so it is best to check current seafood watch guides for specific catch locations.
What does orange roughy taste like?
It has a very mild, delicate, and slightly sweet flavor with a firm, large-flaked texture.
How should I thaw frozen orange roughy?
The safest way is to thaw it overnight in the refrigerator. For faster thawing, place it in a sealed bag under cold running water.
