Baked perch with herbs and vegetables
Baked perch with herbs and vegetables is a light and flavorful dish featuring tender white fish fillets, typically seasoned with fresh herbs like dill, parsley, and thyme, and roasted alongside vegetables such as tomatoes, bell peppers, onions, and zucchini. This preparation is common in Mediterranean and European cuisines, where baking is a preferred method to preserve the fish's delicate texture and infuse it with the aromatic flavors of the herbs and seasonal produce.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, making it a lean and nutritious option. It provides essential nutrients like omega-3 fatty acids, vitamin D, selenium, and B vitamins, with a typical serving containing around 250-300 calories.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 35 g |
| Carbs | 12 g |
| Fat | 10 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 350 mg |
| Potassium | 650 mg |
| Vitamin D | 5 µg |
| Vitamin B12 | 2.5 µg |
| Selenium | 40 µg |
| Omega-3 Fatty Acids | 0.5 g |
| Vitamin C | 30 mg |
| Magnesium | 50 mg |
| Phosphorus | 300 mg |
Per 1 serving (about 200g fish and 150g vegetables) · estimated, varies by recipe
💡 What's interesting
Culturally, baking fish with herbs and vegetables is a hallmark of Mediterranean cooking, emphasizing fresh, simple ingredients and healthy preparation methods. Nutritionally, the combination of lean fish and vegetables creates a balanced meal rich in antioxidants and anti-inflammatory compounds.
