Pan-fried perch with lemon and butter
Pan-fried perch with lemon and butter is a classic European dish, particularly popular in French and British cuisine, featuring delicate white fish fillets seared to a golden crust. The preparation typically involves coating perch fillets lightly in flour, then pan-frying them in a mixture of butter and oil before finishing with a bright sauce of fresh lemon juice, melted butter, and sometimes capers or herbs. It's celebrated for its simplicity and the way it highlights the mild, sweet flavor of the perch.
🍽️ Nutrition at a glance
This dish is a high-protein, moderate-fat meal with very few carbohydrates, making it suitable for low-carb diets. A typical serving provides excellent amounts of high-quality protein, vitamin B12, selenium, and phosphorus, with a calorie count roughly between 300-400 kcal depending on the portion size and amount of butter used.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 32 g |
| Carbs | 3 g |
| Fat | 22 g |
| Fiber | 0 g |
| Sugar | 0.5 g |
| Sodium | 320 mg |
| Vitamin B12 | 4.5 µg |
| Selenium | 40 µg |
| Phosphorus | 280 mg |
| Niacin (B3) | 6 mg |
| Potassium | 380 mg |
| Vitamin D | 1.5 µg |
| Magnesium | 45 mg |
| Omega-3 (EPA+DHA) | 0.3 g |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally, the lemon juice not only adds flavor but also enhances the absorption of iron from the fish and can help reduce the formation of harmful compounds during cooking. Culturally, this preparation is a hallmark of 'à la meunière' style cooking (miller's wife style), a classic French technique that emphasizes simplicity and the quality of the main ingredient.
