Pan-fried ocean perch with lemon
Pan-fried ocean perch with lemon is a simple, elegant seafood dish featuring a delicate, white-fleshed fish fillet that is lightly pan-seared until golden and finished with a bright squeeze of fresh lemon juice. The core ingredients are the perch fillets, a cooking fat like butter or oil, salt, pepper, and lemon. This preparation is popular in many coastal cuisines, particularly in North America and Europe, where ocean perch is a common catch.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carbohydrate meal, with the majority of its calories coming from lean protein and a moderate amount of healthy fats from the cooking oil or butter. It is an excellent source of B vitamins like niacin and B12, as well as minerals such as selenium and phosphorus. A typical serving contains roughly 200-250 calories.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 32 g |
| Carbs | 1 g |
| Fat | 10 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 350 mg |
| Niacin (B3) | 8 mg |
| Vitamin B12 | 2.5 mcg |
| Phosphorus | 300 mg |
| Selenium | 40 mcg |
| Potassium | 350 mg |
| Vitamin C | 10 mg |
| Magnesium | 35 mg |
| Vitamin D | 1.5 mcg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Ocean perch is a sustainable seafood choice in many regions, and cooking it simply with lemon highlights its naturally sweet, mild flavor without heavy sauces. Nutritionally, the lemon juice not only adds flavor but also provides vitamin C, which can help enhance the absorption of iron from the fish.
