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Orange Roughy

When choosing orange roughy fillets, look for moist, translucent flesh.

Unknown until 1975, orange roughy was first discovered in deep waters off New Zealand. An industry quickly established itself, and now factory ships net quantities of orange roughy and freeze it at sea. On shore, the fish is partially thawed, filleted, refrozen, and shipped to market. Orange roughy’s firm flesh has a mild taste.

Varieties

Orange roughy comes skinned and filleted, frozen or thawed.

Buying and storing tips

When choosing orange roughy fillets, whether they’re fresh or previously frozen, look for moist, translucent (never dried out) flesh. Keep orange roughy cool on the trip from the market to your house. Never let it stay unrefrigerated for long.

To store orange roughy, remove packaging, rinse the fish under cold water, and pat dry with paper towels. Fish deteriorates when it sits in its own juices, so place it on a cake rack in a shallow pan filled with crushed ice. Cover with cling wrap or foil and set in the coldest part of the refrigerator. Orange roughy will store well this way for up to two days.

Frozen orange roughy keeps for two months in a refrigerator freezer compartment and three to four months in a deep-freeze. Cook frozen fillets without defrosting them.

Availability

Orange roughy is available year-round.

Preparation, uses, and tips

The secret to successful orange roughy cookery is to not overcook it. Whichever of the following cooking methods you choose, your orange roughy will be cooked when its flesh becomes opaque but is still moist on the inside.

Baking

Place orange roughy in a greased baking dish and place on a baking sheet. Brush the fish with melted butter or oil and season with salt and pepper, cover with a sauce, or wrap in oiled foil. Bake in a preheated 450°F (230°C) oven, about ten minutes per inch (about 2.5cm) of thickness.

Grilling

Place fillets directly on a greased grill, 4 to 6 inches (10 to 15cm) above prepared coals or fire. Baste with butter, oil, or marinade, and close hood of grill. Cook until opaque and moist on the inside, six to eight minutes.

Broiling

Place seasoned and/or marinated orange roughy on a well-greased broiler pan. Broil under preheated broiler 4 to 5 inches (10 to 12.5cm) from heat source. Cook until opaque and moist on the inside, six to ten minutes.

Pan frying

Coat orange roughy with seasoned flour, crumbs, or cornmeal. Shake off any extra coating and fry in a small amount of hot butter or oil, turning once halfway through cooking time. Cook until opaque and moist on the inside, eight to ten minutes.

Deep frying

Pour oil into a wok or deep fryer; it should be at least 1 1/2 inches (about 3.8cm) deep, and the cooker should be less than half full of oil. Heat oil to 375°F (190°C), using a thermometer to monitor temperature. Cut orange roughy into similar-sized pieces, about 1 1/4 to 1 1/2 inch (about 3.2 to 3.8cm) thick. Dip in batter, drain, then slip pieces into hot oil. Cook until brown, two to three minutes.

Poaching

Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip in orange roughy, then cover pan and keep liquid at a simmer for about eight minutes per inch (about 2.5cm) of thickness.

Steaming

Place orange roughy on a greased perforated rack over 1 to 2 inches (about 2.5 to 5cm) of rapidly boiling water. Cover with a tight-fitting lid and keep water at a constant boil through cooking time, eight to ten minutes per inch (about 2.5cm) of thickness of the fish.

Nutritional Highlights

Orange roughy (cooked, dry heat), 3 oz. (84.9g)
Calories: 75.6
Protein: 16g
Carbohydrate: 0.0g
Total Fat: 0.76g
Fiber: 0.0g
*Excellent source of: Selenium (39.7mcg), and Vitamin B12 (1.96)
*Good source of: Niacin (3mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

When cooked (dry heat), orange roughy provides 0.004 grams of omega-3 fatty acids, derived from EPA (0.002g) and ALA (0.002g), per 100 grams of orange roughy.

Health benefits and concerns

Health benefits and concerns for fish and seafood
Many health benefits and concerns associated with this food are applicable to other fish and seafood. Read about health benefits and concerns for fish and seafood for a full description.