Know what’s on your plate
Orange roughy
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 76 kcal —
- Protein 16 g 33%
- Carbohydrate 0 g 0%
- Fat 0.7 g 1%
- Saturated fat 0 g 0%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 72 mg 3%
- Cholesterol 60 mg 20%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 21 µg 2%
- Vitamin C 0 mg 0%
- Vitamin D 0.75 µg 4%
- Vitamin E 1.2 mg 8%
- Vitamin K 0.7 µg 1%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.05 mg 3%
- Niacin (B3) 1.5 mg 10%
- Pantothenic acid (B5) 0.05 mg 1%
- Vitamin B6 0.05 mg 3%
- Folate (B9) 26 µg 7%
- Vitamin B12 0.38 µg 16%
Minerals
- Calcium 9 mg 1%
- Iron 1 mg 6%
- Magnesium 17 mg 4%
- Phosphorus 107 mg 9%
- Potassium 167 mg 4%
- Zinc 0.23 mg 2%
- Copper 0.08 mg 8%
- Manganese 0.05 mg 2%
- Selenium 66.7 µg 121%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 76 | 16 g | 0 g | 0.7 g |
| 1 × oz | 85 g | 65 | 14 g | 0 g | 0.6 g |
| 2 × oz | 170 g | 129 | 28 g | 0 g | 1.2 g |
| ½ × oz | 42.5 g | 32 | 7 g | 0 g | 0.3 g |
| 3 × oz | 255 g | 194 | 42 g | 0 g | 1.8 g |
| 4 × oz | 340 g | 258 | 56 g | 0 g | 2.4 g |
Similar foods
Questions about Orange roughy
How do you cook orange roughy without drying it out?
For a fillet about 2.5 cm thick, bake it at 200 °C for roughly 10–12 minutes, until the flesh is opaque and flakes easily. Brush it with oil or butter first; its lean flesh dries out if overcooked.
Can you cook orange roughy from frozen?
You can bake it from frozen: rinse off any ice glaze, pat it dry, brush with oil and cook at 200 °C for about 20–25 minutes. Check the thickest part is opaque and flakes easily before serving.
How long does raw orange roughy keep in the fridge?
Keep it covered in the coldest part of the fridge and cook it within 1–2 days of buying or thawing. If you will not use it in that time, freeze it.
What goes well with orange roughy?
Its mild flavour works well with lemon, garlic, parsley and capers. Serve it with boiled new potatoes and greens, or use it in a fish pie or a mild curry.
What fish can you use instead of orange roughy?
Use another mild, firm white fish such as cod, haddock or pollock. The cooking time may change with the thickness of the fillet, so check that the centre is opaque and flakes easily.
Which has more selenium, orange roughy or Atlantic ocean perch?
Orange roughy has more: 66.7 µg per 100 g, compared with 28.6 µg in Atlantic ocean perch. Orange roughy is high in selenium.
How much protein is in a portion of orange roughy?
An 85 g portion provides 14 g of protein. It is also naturally very low in fat, with 0.7 g per 100 g.
How can you tell when orange roughy is safely cooked?
Check the thickest part with a food thermometer: it should reach 63 °C. Without a thermometer, cook until the flesh is opaque and separates easily into flakes.
Source: USDA FoodData Central 175133 · per 100 g · carbohydrate per EU label, fibre excluded
