Roughy (Cooked, Dry Heat)
Roughy, a flavorful fish often cooked with dry heat methods, such as baking, grilling, or broiling, is a lean protein source that can be a healthy addition to various meals. It has a mild, slightly sweet taste and a tender texture, making it a versatile option for a wide range of dishes.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 105 kcal |
| Protein | 22.64 g |
| Total Fat | 0.9 g |
| Saturated Fat | 0.034 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 11.0 mg |
| Iron | 1.13 mg |
| Magnesium | 18.0 mg |
| Phosphorus | 102.0 mg |
| Potassium | 181.0 mg |
| Sodium | 69.0 mg |
| Zinc | 0.32 mg |
| Copper | 0.075 mcg |
| Manganese | 0.037 mg |
| Selenium | 88.3 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.045 mg |
| Riboflavin (Vitamin B2) | 0.063 mg |
| Niacin (Vitamin B3) | 1.82 mg |
| Vitamin B6 | 0.067 mg |
| Folate (Vitamin B9) | 5.0 mcg |
| Vitamin B12 | 0.47 mcg |
| Vitamin A | 24.0 mcg |
| Vitamin E | 1.87 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Roughy is naturally free from common allergens like gluten, dairy, and nuts, making it an excellent choice for those with specific dietary restrictions. However, it is important to note that roughy is a fish, so it is not suitable for individuals with fish allergies.
Dietary Preferences:
- High in Protein: Roughy is an excellent source of lean protein, making it ideal for those on high-protein or muscle-building diets.
- Low in Fat: With minimal total fat content, roughy can be a great choice for individuals following a low-fat or heart-healthy diet.
- No Carbs or Fiber: This fish is free of carbohydrates and fiber, making it suitable for low-carb or ketogenic diets.
Health Benefits:
Roughy is rich in essential nutrients like selenium, phosphorus, and vitamin B12, which play key roles in supporting immune function, bone health, and energy production. The fish also provides a good source of magnesium and potassium, minerals that help regulate heart function and muscle contraction.
Cooking Tips:
To best preserve the delicate flavor and texture of roughy, it is recommended to cook it using dry heat methods such as grilling or baking. A simple seasoning of herbs and lemon can enhance its natural taste, making it an easy and nutritious meal option.
Conclusion:
Roughy is a healthy and nutrient-dense fish that can easily be incorporated into various diets. Whether you’re looking for a lean protein source or a way to add more fish to your meals, roughy provides essential vitamins, minerals, and a rich protein profile.
