Baked ocean perch with herbs
Baked ocean perch with herbs is a light and flavorful seafood dish featuring tender, white-fleshed ocean perch fillets seasoned with a blend of fresh herbs like dill, parsley, and thyme, then baked to perfection. It's a popular preparation in coastal cuisines, particularly in North America and Europe, where fresh catch is celebrated. The dish highlights the fish's delicate, slightly sweet flavor without overpowering it.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, making it a lean, nutrient-dense meal. It provides essential nutrients like omega-3 fatty acids, vitamin D, and selenium, with a rough calorie count of 180-220 kcal per serving.
Nutrition breakdown
| Calories | 195 kcal |
| Protein | 34 g |
| Carbs | 1 g |
| Fat | 5 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 120 mg |
| Vitamin D | 2.5 mcg |
| Selenium | 33 mcg |
| Phosphorus | 250 mg |
| Vitamin B12 | 1.8 mcg |
| Niacin (B3) | 5 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
| Potassium | 380 mg |
| Magnesium | 40 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Ocean perch is a sustainable seafood choice often caught in cold, deep waters, and its mild taste makes it a versatile canvas for herb pairings. Nutritionally, it's an excellent source of high-quality protein with minimal fat, supporting heart and brain health.
