Orange Roughy

Also known as:

Deepsea perch; hoplostete orange; red roughy; rosy soldierfish; deep sea perch; slimehead fish; beryx de nouvelle-zelande, hoplostete orange (French); granatbarsch, kaiserbarsch (German); pesce arancio (Italian); reloj anaranjado (Spanish); orenjiraffi (Japanese).


Waters: Coastal saltwaters of New Zealand.

The orange roughy grows to lengths of 30 to 40 cm (12 to 16 in).

An all-purpose white-fleshed fish similar to ocean perch. The meat is firm, low in fat, and mild in flavor.

Best Cooking:

Suitable for nearly all white-flesh fillet cooking styles, such as poaching, baking, broiling, and frying.

Buying Tips:

Look for pure white fillets free of browning, graying, and gaping. Smell for seawater freshness.

Nutrition Value:

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)

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.

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
**EPA - Eicosapentaenoic Acid
***ALA - Alpha Lipoic Acid

Substitutes for Orange Roughy:

Ocean perch, blackfish, cod, flatfish, haddock, pollock, red snapper, and oreo dory.


Orange roughy are a relatively new addition to the fishing industry. They were discovered in the early 1970's off the coast a of New Zealand and later off the coast of Australia, but New Zealand remains the worlds main supply of this fish. As a relatively expensive fish, it is sometimes replaced with oreo dory. The meat of orao dory is not as white as that of the orange roughy.

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