Orange roughy is a popular Fish that is often the star of seafood dishes. It is a white fish with a mild flavor that pairs well with many ingredients. When cooked using dry heat, a 1 lb serving of Orange Roughy has approximately 476 Calories.

Aside from its flavor, Orange roughy is also known for its health benefits. It is a good source of Protein, Omega-3 fatty acids, and minerals like Calcium and selenium.

In this article, we'll explore how to prepare and store Orange roughy, the nutritional value of the Fish, and other types of fish with similar calorie counts. We'll also look at Orange Roughy Recipes, cooking techniques, and Sustainable fishing practices.

Health benefits of Orange Roughy

As mentioned earlier, Orange roughy is a good source of Protein, Omega-3 fatty acids, and minerals. The omega-3 fatty acids in Orange Roughy have been linked to improved heart health and brain function. Additionally, the selenium in the Fish may help protect against certain cancers and support the immune system.

How to prepare Orange Roughy

Orange roughy can be prepared in a variety of ways, including baking, grilling, and searing. Before cooking, it is important to properly thaw the Fish if it is frozen. Once thawed, pat it dry with a paper towel and season with salt, pepper, and other spices as desired. When cooking the fish, aim for an internal temperature of 145°F. Pair Orange Roughy with fresh vegetables, rice, or potatoes for a healthy and flavorful meal.

Nutritional value of Orange Roughy

In addition to being a good source of Protein and Omega-3 fatty acids, Orange roughy is also low in saturated fat and a good source of vitamin B12. A 1 lb serving of cooked Orange Roughy contains approximately 63 grams of protein, 7 grams of fat, and 476 Calories.

Other types of fish with similar calorie count

If you're looking for other types of Fish with a similar calorie count to Orange roughy, consider trying Pacific cod, halibut, or striped bass. These fish are also good sources of Protein and Omega-3 fatty acids, and can be prepared in similar ways to Orange Roughy.

Orange Roughy recipes

There are many delicious Recipes that feature Orange roughy as the main ingredient. Try baking Orange Roughy with lemon and garlic, grilling it with a cilantro-lime marinade, or pan-searing it with a coconut curry sauce.

How to store Orange Roughy

Fresh Orange roughy should be stored in the refrigerator and consumed within a few days of purchase. If you need to store the Fish for a longer period of time, consider freezing it. Wrap the fish tightly in plastic wrap or aluminum foil before placing it in the freezer.

Serving size for Orange Roughy

The recommended serving size for Orange roughy is 3-4 ounces, or approximately 85-113 grams. This is about the size of a deck of cards or the palm of your hand.

Orange Roughy cooking techniques

Orange roughy can be cooked using a variety of techniques, including baking, grilling, and searing. When baking, preheat the oven to 350°F and bake the Fish for 15-20 minutes depending on thickness. For grilling, brush the fish with oil and cook over medium heat for 3-4 minutes per side. To sear the fish, heat oil in a skillet over high heat and cook for 2-3 minutes per side.

Orange Roughy and sustainable fishing practices

Orange roughy is a type of deep-sea Fish that can take up to 40 years to reach maturity. Overfishing has led to a decline in the population of Orange Roughy in some areas, and there are concerns about the sustainability of current fishing practices. To ensure that you are buying sustainably sourced Orange Roughy, look for eco-labels like MSC or Seafood Watch.

Orange Roughy and mercury levels

Like many types of Fish, Orange roughy can contain mercury. Mercury is a toxic metal that can have negative effects on the nervous system. To limit your exposure to mercury, the FDA recommends that pregnant women, nursing mothers, and young children avoid eating some types of fish, including Orange Roughy.