Orange Roughy

Orange Roughy is commonly used in a variety of culinary applications due to its mild flavor and firm texture. It is often found in baked, broiled, or fried dishes and is also used in stews and soups.

A 3-ounce (85g) cooked serving of Orange Roughy provides approximately 89 calories.

This serving size offers about 19 grams of protein, making it an excellent source for maintaining muscle mass.

Orange Roughy contains a minimal amount of fat, with less than 1 gram per serving.

It is virtually free of carbohydrates, containing less than 0.5 grams per serving.

While not rich in vitamins, it does provide small amounts of some B vitamins.

Orange Roughy contains trace minerals, including phosphorus, selenium, and potassium.

Orange Roughy's high protein and low fat content make it a healthy choice for those looking to maintain or reduce weight. Its mineral content, especially selenium, supports antioxidant activity and overall immune health.

However, due to its long lifespan, Orange Roughy can accumulate higher levels of mercury than some other fish, presenting potential health risks if consumed in large quantities, particularly for pregnant women and young children.

Recipes featuring Orange Roughy include baked fish with lemon herb seasoning, pan-fried Orange Roughy with dill and capers, and fish stew with vegetables.

It can be prepared through baking, broiling, frying, grilling, poaching, or steaming, making it accommodating for various cooking preferences.

Orange Roughy pairs well with flavors such as lemon, butter, garlic, and fresh herbs, and can be accompanied by a side of vegetables, rice, or pasta.

Orange Roughy is a versatile seafood choice renowned for its delicate taste and firm texture. While it offers nutritional benefits, it's important to consume it in moderation due to the potential for mercury accumulation. Its adaptability in cooking methods and flavor pairings makes it a favorite among chefs and home cooks alike.