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Orange Roughy Fillets

(Item #45) 9-11 Individually Quick Frozen (iQF) wild caught Orange Roughy Fillets (10 x 7oz servings).

Discover the mild sweetness and tender, flaky texture of Sealand's wild caught Orange Roughy. These large fillets have firm flesh that holds up well to grilling, baking or pan frying. Orange Roughy is a delicate and lean fish that is low in saturated fats. It also absorbs flavours, making it a versatile culinary choice for the home chef.



Customer Reviews

Based on 1 review
Lovely orange roughy

Another great selection offered by Jim Jewitt!
Delicious, convenient and quick to serve!
We love this healthy and convenient way of cooking!

What you Get

In The Box
- Box contains 9-11 Individually Vacuum-Packed Orange Roughy Fillets (by weight)

- Minimum Box weight: 2.0kgs (4.4lbs)

Suggested Servings
- Suggested Serving Size per the Nutrition Facts label - 200g (7oz)

- Contains approximately 10 x 200g (7oz) servings

Best Ways to Cook

We recommend that all our fish products be thawed out of packaging for 24 hours in the refrigerator prior to cooking (unless otherwise stated). Whether choosing to thaw inside or outside of the packaging, please place in a dish to thaw. And why not try one of these simple cooking methods. INDIVIDUAL APPLIANCE TEMPERATURE MAY VARY THE COOKING TIME. USE CAUTION AS PRODUCT WILL BE HOT!

Pan Fry

How to Pan Fry Orange Roughy

Heat a large frying pan over medium heat. Add 1 tbsp of butter and 1 clove of minced garlic to the pan. Season the fillets with salt and pepper, and then place in the pan. Cook for 3-4 minutes per side, or until the internal temperature at the thickest part of the fish reaches 145°F. Transfer to serving plates and serve with lemon.
Air Fry

How to Air Fry Orange Roughy

Preheat air fryer to 400°F. Add seasoning and cook for 10-12 minutes (flipping halfway through) or until the internal temperature of the orange roughy reaches 145°F. The fish should be golden and flake easily with a fork.

Cooking times and temperatures may vary based on the method of preparation and the thickness of the fish. Test for doneness with a meat thermometer.

Nutrition Facts

Piece of Fried Orange Roughy Fillet on a Fork

INGREDIENTS: Orange Roughy Fillets

Nutrition Value

Serving Size (200g) / Portion (1/2 Fillet / 1/2 Filet)

Amount % Daily Value
Calories 152
Fat / Lipides 2g 2%
Saturated / Saturés 0g
+ Trans 0g 0%
Carbohydrate / Glucides 0g
Fibre / Fibres 0g 0%
Sugars / Sucres 0g 0%
Protein / Protéine 32g
Cholesterol / Cholestérol 120mg
Sodium 144mg 6%
Vitamin A / Vitamine A 2%
Calcium 2%
Iron / Fer 12%
Vitamin C / Vitamine C 0%
Potassium 0%
Vitamin D / Vitamine D 0%

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