Know what’s on your plate
Orange roughy
Calories & nutrition facts
baked or broiled
Nutrition facts
Per 100 g% DV- Calories 105 kcal —
- Protein 23 g 45%
- Carbohydrate 0 g 0%
- Fat 0.9 g 1%
- Saturated fat 0 g 0%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 69 mg 3%
- Cholesterol 80 mg 27%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 24 µg 3%
- Vitamin C 0 mg 0%
- Vitamin D 1 µg 5%
- Vitamin E 1.9 mg 12%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 1.8 mg 11%
- Pantothenic acid (B5) 0.06 mg 1%
- Vitamin B6 0.07 mg 4%
- Folate (B9) 5 µg 1%
- Vitamin B12 0.47 µg 20%
Minerals
- Calcium 11 mg 1%
- Iron 1.1 mg 6%
- Magnesium 18 mg 4%
- Phosphorus 102 mg 8%
- Potassium 181 mg 4%
- Zinc 0.32 mg 3%
- Copper 0.08 mg 8%
- Manganese 0.04 mg 2%
- Selenium 88.3 µg 161%
Similar foods
Questions about Orange roughy
What does orange roughy taste like?
It has mild, slightly sweet flavour and firm, white flesh that separates into large flakes. Its lean flesh can dry out if you cook it for too long.
How do you cook orange roughy without drying it out?
Bake fillets in a lightly oiled dish at 180 °C for about 10–15 minutes, depending on thickness, until opaque and just flaking. A little butter or oil and a splash of lemon juice help keep the surface moist.
Can you cook orange roughy from frozen?
For the most even cooking, thaw it overnight in the fridge and pat the fillets dry before cooking. If cooking from frozen, allow extra time and check the thickest part is piping hot and flakes easily.
What goes well with orange roughy?
Lemon, parsley, capers and a light butter sauce suit its mild flavour. Serve it with boiled new potatoes, peas or roasted courgette; it also works in a simple fish pie.
What fish can you use instead of orange roughy?
Use another mild, firm white fish such as haddock or cod in baked fillets and fish pie. Allow for differences in thickness, since thinner pieces will cook sooner.
Is orange roughy the same as Atlantic ocean perch?
No. They are different fish, although both have mild white flesh. Atlantic ocean perch has 23 g protein per 100 g, compared with 23 g in orange roughy.
How should you store orange roughy?
Keep fresh fillets covered in the coldest part of the fridge and cook them within one to two days. Freeze them well wrapped; thaw frozen fish in the fridge rather than on the worktop.
Why is orange roughy also called slimehead?
Slimehead is the name used for the fish family that includes orange roughy, referring to the mucus-covered skin of these deep-sea fish. The name sounds unappetising, but the flesh is mild and white.
Source: Canadian Nutrient File 3178 · per 100 g · carbohydrate per EU label, fibre excluded
