Orange roughy is a species of deep-sea fish that is known for its unique taste and texture. It is low in calories, with just 22 calories in a 1 oz. (28.3 g) serving of raw fish. If you're looking for a healthy and delicious seafood option, orange roughy is definitely worth considering.

Aside from its low calorie content, orange roughy is also a good source of protein, with 4.9 grams of protein in a 1 oz. (28.3 g) serving. It is also rich in omega-3 fatty acids, which are essential for maintaining good health.

In this article, we'll explore the nutritional facts of orange roughy, its health benefits, how to cook it, and more.

What is Orange Roughy?

Orange roughy is a deep-sea fish species that is found in the waters of New Zealand and Australia. It is a slow-growing fish that can live up to 150 years old, making it one of the longest-living fish species in the world. Orange roughy has a unique taste and texture, with white, flaky meat that is mild in flavor. It is often compared to red snapper or halibut in terms of its taste and texture. Due to its popularity as a commercial fish, orange roughy populations have declined in recent years, and it is now considered a vulnerable species by the World Wildlife Fund.

Orange Roughy Nutrition Facts

A 1 oz. (28.3 g) serving of raw orange roughy contains the following nutritional values: - calories: 22 - Protein: 4.9 g

Calories in Orange Roughy

As mentioned earlier, a 1 oz. (28.3 g) serving of raw orange roughy contains just 22 calories. This makes it an excellent option for those who are watching their caloric intake. When cooked, the calorie content of orange roughy may increase slightly depending on the cooking method and any added ingredients. Overall, orange roughy is a low-calorie, nutrient-dense food that can be a healthy addition to a well-balanced diet.

Benefits of Orange Roughy

Orange roughy is a good source of several essential nutrients, including protein, omega-3 fatty acids, and vitamins B12 and D. Research has shown that omega-3 fatty acids can help reduce the risk of heart disease, stroke, and certain types of cancer. They may also help improve brain health and reduce inflammation in the body. Additionally, the high protein content in orange roughy can help promote muscle growth and repair, making it a great food for athletes and active individuals.

Orange Roughy vs. Other Fish

Compared to other fish, orange roughy is low in calories and fat, making it a good option for those who are looking for a healthy and low-calorie seafood choice. Additionally, orange roughy is a good source of protein and omega-3 fatty acids, which are essential for maintaining good health. When compared to other popular fish species, such as salmon, tuna, and tilapia, orange roughy is lower in fat and calories and higher in protein and omega-3 fatty acids.

How to Cook Orange Roughy

Orange roughy can be cooked in a variety of ways, including baking, grilling, and pan-searing. To bake orange roughy, place the fish in a baking dish and season with your favorite herbs and spices. Bake in a preheated oven at 375°F (190°C) for 10-12 minutes, or until the fish is cooked through and flaky. To grill orange roughy, brush the fish with olive oil and season with salt and pepper. Grill over medium heat for 3-4 minutes per side, or until the fish is cooked through and lightly charred.

Orange Roughy Recipes

If you're looking for some delicious orange roughy recipes to try, here are a few ideas: - Orange Roughy with Lemon and Herbs: Season the fish with lemon juice, garlic, and fresh herbs, then bake in the oven until tender and flaky. - Grilled Orange Roughy Tacos: Grill the fish and serve on soft tortillas with avocado, salsa, and lime crema.

Important Tips and Safety Precautions

When buying and cooking orange roughy, it's important to keep a few key tips and safety precautions in mind. - Always buy orange roughy from a reputable source and check for freshness before cooking. - When cooking, make sure the fish is cooked all the way through and reaches an internal temperature of 145°F (63°C) to prevent foodborne illness.

Buying and Storing Orange Roughy

When buying orange roughy, look for fresh fish with firm, pinkish-white flesh and a mild aroma. Store the fish in the refrigerator at a temperature of 32-35°F (0-2°C) and use within 2-3 days of purchase. Alternatively, you can freeze orange roughy for up to 6 months. To thaw frozen orange roughy, place it in the refrigerator for several hours or overnight. Do not thaw orange roughy at room temperature or in warm water, as this can cause bacterial growth.

Final Thoughts on Orange Roughy

Orange roughy is a delicious and healthy seafood choice that is low in calories and high in protein and omega-3 fatty acids. When buying and cooking orange roughy, it's important to keep safety precautions in mind, such as checking for freshness and cooking the fish all the way through. Whether you're baking, grilling, or pan-searing, there are plenty of delicious ways to enjoy orange roughy and take advantage of its many health benefits.