Whole fish at 100 g/day cuts CVD mortality. SRR 0.75 (Jayedi & Shab-Bidar, Adv Nutr 2020). Per 100 g: 76 kcal, 16.4 g protein, 0.7 g fat. Lean species need only moderate heat — overcooking dries the flesh.
How should I track Roughy, orange, raw?
Roughy, orange, raw is a good source of protein. For the most accurate tracking of Roughy, orange, raw, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.