Seafood
cooked orange roughy.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
cooked deep sea perchcooked red roughycooked slimehead
SERVING
CALORIES
106
PROTEIN
18.5g
CARBS
0g
FAT
3.5g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories106kcal—
Protein18.5g37%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat3.5g4%
Saturated fat0.50g3%
Trans fat0g—
Cholesterol63mg21%
Water77g—
MINERALS
Sodium75mg3%
Potassium310mg7%
Calcium15mg1%
Iron0.40mg2%
Magnesium28mg7%
Phosphorus210mg17%
Zinc0.50mg5%
Copper0.04mg4%
Manganese0.01mg0%
Selenium46µg84%
VITAMINS
Vitamin A15µg2%
Vitamin C0mg0%
Vitamin D1.2µg6%
Vitamin E0.80mg5%
Vitamin K0.10µg0%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.06mg5%
Niacin (B3)2.5mg16%
Pantothenic acid (B5)0.30mg6%
Vitamin B60.20mg12%
Folate (B9)5.0µg1%
Vitamin B121.5µg63%
%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 oz3.5g
1 lb0.2g
1 piece150g
HEALTH BENEFITS
Why eat it.
- ✓High quality lean protein source
- ✓Excellent source of selenium for immune health
- ✓Low in calories and carbohydrates
- ✓Contains essential Vitamin B12 for nerve function
- ✓Provides heart-healthy omega-3 fatty acids
COOKING TIPS
In the kitchen.
- 1Avoid overcooking as the meat is very lean and can dry out quickly
- 2Pairs exceptionally well with acidic flavors like lemon, lime, or capers
- 3The mild flavor makes it an excellent base for herb-based sauces
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator for up to 2 days
- Can be frozen in a vacuum-sealed bag for up to 3 months
- Reheat gently to prevent the delicate flesh from becoming tough
FAQ
Frequently asked questions.
How long does cooked orange roughy last in the fridge?
Cooked orange roughy should be stored in an airtight container and consumed within 1 to 2 days for optimal safety and flavor.
Can I freeze cooked orange roughy?
Yes, you can freeze it for up to 3 months. Ensure it is tightly wrapped or vacuum-sealed to prevent freezer burn.
What is a good substitute for orange roughy?
Tilapia, cod, snapper, or sea bass are excellent substitutes due to their similar mild flavor and firm, white texture.
Is orange roughy high in mercury?
Yes, orange roughy is a long-lived fish and can accumulate higher levels of mercury; it is recommended to consume it in moderation.
What does cooked orange roughy taste like?
It has a very mild, delicate, and slightly sweet flavor with a firm, large-flaked texture that holds up well during cooking.
How do I know if the fish is cooked properly?
The flesh should be opaque and flake easily with a fork. The internal temperature should reach 145°F (63°C).
Is orange roughy a sustainable seafood choice?
Sustainability varies by region; it is often slow to mature, so check local seafood watch guides for current sustainability ratings.
What are the best cooking methods for orange roughy?
Baking, broiling, pan-searing, and steaming are the best methods to preserve its delicate texture without adding excessive fat.
