Baked Perch with Herbed Crust
Baked Perch with Herbed Crust is a light, elegant dish featuring delicate white fish fillets coated in a savory mixture of fresh herbs, breadcrumbs, and often Parmesan cheese, then baked until golden and flaky. It's a popular preparation in European and North American home cooking, celebrated for its simplicity and bright, herbaceous flavor.
🍽️ Nutrition at a glance
This dish is a high-protein, moderate-fat meal that is relatively low in carbohydrates, provided the crust is light. A typical serving offers a good source of lean protein, omega-3 fatty acids, and essential minerals like selenium and phosphorus, with a calorie count generally ranging from 250 to 350 kcal.
Nutrition breakdown
| Calories | 310 kcal |
| Protein | 34 g |
| Carbs | 8 g |
| Fat | 15 g |
| Fiber | 1 g |
| Sugar | 1 g |
| Sodium | 420 mg |
| Selenium | 40 mcg |
| Phosphorus | 280 mg |
| Niacin (B3) | 5 mg |
| Vitamin B12 | 2.5 mcg |
| Omega-3 (EPA+DHA) | 0.4 g |
| Potassium | 380 mg |
| Magnesium | 45 mg |
| Zinc | 1.2 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
The herbed crust technique is a healthier alternative to deep-frying, creating a satisfying crunch while locking in the fish's moisture. Nutritionally, perch is a mild, low-mercury freshwater fish, making it an excellent and sustainable choice for a nutrient-dense meal.
