Pan-Seared Perch
Pan-Seared Perch is a simple yet elegant dish featuring delicate freshwater fish fillets cooked quickly in a hot skillet with butter or oil until golden and crispy on the outside. The recipe typically calls for perch fillets seasoned with salt, pepper, and sometimes lemon or herbs, making it a popular choice in North American and European cuisines, particularly in regions with abundant lakes and rivers.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carbohydrate meal, providing essential nutrients like omega-3 fatty acids, vitamin B12, and selenium. A typical serving contains around 200-250 calories, with most calories coming from protein and healthy fats.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 32 g |
| Carbs | 0 g |
| Fat | 10 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 350 mg |
| Vitamin B12 | 2.5 mcg |
| Selenium | 25 mcg |
| Phosphorus | 250 mg |
| Niacin (B3) | 5 mg |
| Omega-3 Fatty Acids | 500 mg |
| Potassium | 350 mg |
| Magnesium | 40 mg |
| Vitamin D | 1.5 mcg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Perch is a sustainable freshwater fish that's often highlighted in culinary traditions for its mild, sweet flavor and firm texture, making it ideal for quick cooking methods like pan-searing. Nutritionally, it's a lean source of protein that supports heart health and muscle maintenance.
