Our Orange Roughy is a mildly sweet fillet with the slight texture of lobster. Hand processed and flash frozen within minutes of catch. You can bread, bake, deep-fry, poach, broil, saute, or steam this fish for a quick and easy gourmet treat.
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.
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.
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Nutrition Facts
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Serving Size 3oz
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Servings/Container
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Calories 75
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Calories from Fat 5
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% Daily Value
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Total Fat 0.6g
Saturated Fat 0g
Trans Fat 0g
Polyunsaturated 0g
Monounsaturated 0g
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1%
0%
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Cholesterol 17mg
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6%
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Sodium 54mg
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12%
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Carbohydrate 0g
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0%
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Dietary Fiber 0g
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0%
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Protein 12.5g
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