Orange Roughy is a type of fish that is low in calories, making it a healthy choice for people who are watching their weight. In 100 grams of cooked, dry heat orange roughy, there are only 105 calories.

Not only is orange roughy low in calories, but it is also a good source of protein, vitamins, and minerals. It contains several essential nutrients that are essential for good health.

In this article, we'll explore the nutritional content of orange roughy, including its calories, protein, fat, carbohydrates, vitamins, and minerals. We'll also discuss the health benefits of orange roughy, and provide some cooking ideas, safety precautions, and sustainability information.

Calories in Orange Roughy

Orange roughy is low in calories, which makes it an ideal choice for people who are watching their weight or trying to maintain a healthy diet. In 100 grams of cooked, dry heat orange roughy, there are only 105 calories. This means that it is a low-calorie food that can help you lose weight or maintain a healthy weight.

Protein Content

Orange roughy is a great source of protein, which is essential for building and repairing tissue in the body. In 100 grams of cooked, dry heat orange roughy, there are approximately 20 grams of protein. This makes it a great choice for people who are looking to build lean muscle mass or maintain their current muscle mass.

Fat Content

Orange roughy is a low-fat food, which makes it an ideal choice for people looking to maintain a healthy diet. In 100 grams of cooked, dry heat orange roughy, there are approximately 0.9 grams of fat. Most of the fat in orange roughy is unsaturated, which is the type of fat that is considered to be healthy.

Carbohydrate Content

Orange roughy is a low-carbohydrate food, which makes it an ideal choice for people who are following a low-carbohydrate or ketogenic diet. In 100 grams of cooked, dry heat orange roughy, there are only 0.3 grams of carbohydrates. This makes it a great choice for people looking to reduce their carbohydrate intake.

Vitamin and Mineral Content

Orange roughy is a great source of several essential vitamins and minerals. In 100 grams of cooked, dry heat orange roughy, there are approximately 11% of the recommended daily intake of vitamin B12, 10% of selenium, and 6% of vitamin D. Vitamin B12 is important for the proper functioning of the nervous system, while selenium is essential for a healthy immune system. Vitamin D is important for bone health and overall health.

Health Benefits of Orange Roughy

Orange roughy has several health benefits, including promoting heart health, reducing inflammation, and promoting brain health. The omega-3 fatty acids in orange roughy have been shown to reduce the risk of heart disease by lowering blood pressure, reducing triglycerides, and preventing the formation of blood clots. The anti-inflammatory properties of orange roughy can help to reduce inflammation in the body, which is linked to several chronic diseases. Finally, the omega-3 fatty acids in orange roughy are essential for brain health, and may reduce the risk of cognitive decline in older adults.

Cooking Ideas

Orange roughy can be cooked in a variety of ways, including baking, broiling, grilling, and pan-frying. It has a mild flavor that pairs well with a variety of seasonings and sauces. Here are a few ideas for cooking orange roughy: Baked Orange Roughy with Herbed Butter, Broiled Orange Roughy with Lemon and Capers, Grilled Orange Roughy with Mango Salsa, and Pan-Fried Orange Roughy with Lemon Garlic Butter.

Safety Precautions

Orange roughy can contain high levels of mercury, which can be harmful to human health. It is important to limit your intake of orange roughy, especially if you are pregnant or breastfeeding. The FDA recommends that pregnant women, women who may become pregnant, nursing mothers, and young children avoid eating orange roughy altogether. If you do choose to eat orange roughy, make sure to choose fish that are low in mercury and to consume it in moderation.

Sustainability

Orange roughy is a popular type of fish that is harvested from the deep sea. Due to overfishing, the wild population of orange roughy has been depleted in some areas. It is important to choose orange roughy that is sustainably harvested to help protect the wild population. Look for orange roughy that is certified as sustainable by organizations such as the Marine Stewardship Council.

Frequently Asked Questions

Q: Is orange roughy good for you? A: Yes, orange roughy is a healthy food that is low in calories and high in protein, vitamins, and minerals. It is also a great source of omega-3 fatty acids, which are essential for good health. Q: How do you cook orange roughy? A: Orange roughy can be cooked in a variety of ways, including baking, broiling, grilling, and pan-frying. It has a mild flavor that pairs well with a variety of seasonings and sauces. Q: Is orange roughy safe to eat? A: Orange roughy can contain high levels of mercury, which can be harmful to human health. It is important to limit your intake of orange roughy, especially if you are pregnant or breastfeeding. The FDA recommends that pregnant women, women who may become pregnant, nursing mothers, and young children avoid eating orange roughy altogether.