Baked Ocean Perch with Lemon
Baked Ocean Perch with Lemon is a simple, elegant seafood dish featuring mild, flaky white fish fillets baked with fresh lemon slices, herbs, and a touch of olive oil. It's a popular preparation in coastal cuisines, particularly in North America and Europe, where ocean perch is readily available.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, making it a lean and healthy option. It provides excellent amounts of omega-3 fatty acids, selenium, and B vitamins, with a typical serving containing roughly 200-250 calories.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 30 g |
| Carbs | 2 g |
| Fat | 10 g |
| Fiber | 0.5 g |
| Sugar | 0.5 g |
| Sodium | 350 mg |
| Selenium | 40 mcg |
| Vitamin B12 | 2.5 mcg |
| Phosphorus | 250 mg |
| Niacin (B3) | 5 mg |
| Potassium | 400 mg |
| Omega-3s | 0.5 g |
| Vitamin D | 3 mcg |
| Magnesium | 35 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Ocean perch is a sustainable fish choice, often recommended by seafood guides. The lemon not only brightens the flavor but also helps preserve the delicate texture of the fish during baking.
