Breaded Perch Fillets
Breaded Perch Fillets are a popular dish featuring delicate, mild-flavored perch fish coated in a crispy breadcrumb or batter crust and then fried or baked until golden. The dish typically includes perch fillets, breadcrumbs, eggs, flour, and seasonings like salt, pepper, and herbs. It is a classic preparation found in many cuisines, particularly in North America and Europe, where perch is a common freshwater fish.
🍽️ Nutrition at a glance
This dish is a good source of high-quality protein from the fish, but the breading and frying can add significant carbohydrates and fat. A typical serving provides key nutrients like omega-3 fatty acids, vitamin D, and selenium, with a calorie ballpark of around 300-400 kcal per serving depending on preparation.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 25 g |
| Carbs | 20 g |
| Fat | 18 g |
| Fiber | 1 g |
| Sugar | 1 g |
| Sodium | 450 mg |
| Vitamin D | 2.5 mcg |
| Selenium | 30 mcg |
| Phosphorus | 250 mg |
| Vitamin B12 | 1.8 mcg |
| Niacin (B3) | 4 mg |
| Potassium | 350 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
| Iron | 1.2 mg |
Per 2 fillets (150 g) · estimated, varies by recipe
💡 What's interesting
Perch is a sustainable freshwater fish choice, and the breading technique not only adds texture but also helps lock in moisture, making it a family-friendly way to enjoy fish. Nutritionally, the combination of lean protein and healthy fats from the fish makes it a balanced option when prepared with minimal added oil.
