Orange roughy is a cold-water fish native to New Zealand. Despite its unappetizing nickname of slimehead, orange roughy is a tasty and nutritious fish, with a mild, delicate flavor and a flaky consistency when cooked. Orange roughy is high in protein, rich in assorted vitamins and minerals, and packed with beneficial essential fatty acids. However, due to possible mercury contamination, you should limit your consumption of orange roughy.
The Basics
A 3-ounce serving of orange roughy, about the size of a deck of cards, provides 19.24 g of protein, .77 g of total fat and contains a diet-friendly 89 calories. It is free of carbohydrates, fiber and sugars, and contains 51 mg of cholesterol. According to David Ryan, M.D., orange roughy has a natural ability to aid in fat metabolism. This property, along with its high-protein and low-carbohydrate level, is responsible for orange roughy's position as the fish of choice among professional bodybuilders.
Omega-3 Fatty Acids
Although orange roughy contains only 5.1 percent fat, a majority of the fat is in the form of omega-3 fatty acids, which can help reduce inflammation, lower the risk of chronic illnesses such as heart disease, cancer and arthritis, and enhance memory and brain performance. The Mayo Clinic says obtaining fatty acids from cold-water fish provides more health benefits than ingesting them in the form of supplements or through other dietary sources, including fruits, vegetables and flaxseed oil. Ryan says orange roughy contains omega-3s in the form of alpha-linolenic acid, eicopentaenol acid, or EPA, and docosahexaenoic acid, or DHA. The Mayo Clinic advises that adults consume two 3-ounce servings of fish rich in omega-3 fatty acids per week.
Considerations
Orange roughy, like other fish, can absorb mercury from the environment. Ryan, who lists orange roughy as containing .54 parts per million of mercury, says young children and pregnant women are at the greatest risk, and advises they not eat more than 12 oz. of orange roughy a week. The Environmental Defense Fund awards orange roughy an "Eco Worst" designation, saying that populations have been decreased by overfishing. In addition, commercial methods of trawling for orange roughy on the ocean's floor may disturb marine environments. For these reasons, the EDF advises consuming orange roughy no more than once or twice a month.
Vitamins and Minerals
Orange roughy contains a variety of minerals, including iron, calcium, manganese and zinc. Where it really shines, however, is in its content of selenium. With 75.1 mcg of selenium per 3-ounce serving, orange roughy is an effective source of this trace mineral, a potent antioxidant that scavenges destructive free radicals in the body. Orange roughy is also a source of B-complex vitamins. The same 3-ounce serving contains .038 mg of thiamin, or vitamin B-1, and .054 mg of riboflavin, or vitamin B-2. Both are necessary for production of energy and maintaining healthy heart, muscle and nervous system function. Orange roughy is also an effective source of niacin, or vitamin B-3, with 1.547 mg in a 3-ounce serving. Niacin is important for digestive system health and can help lower cholesterol. The fat-soluble antioxidant vitamins A and E are also present in orange roughy.
References
- U.S. Department of Agriculture National Nutrient Database
- BodyBuilding; The Ultimate Guide for Fish and Seafood; David Ryan, M.D.; 2011
- Mayo Clinic; Omega-3 in Fish: How Eating Fish Helps Your Heart; December 2010
- University of Maryland Medical Center; Omega-3 Fatty Acids; June 2009
- Environmental Defense Fund: Orange Roughy
- American Cancer Society; Vitamin B Complex; May 2010
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