Pan-Seared Perch with Herbs
Pan-Seared Perch with Herbs is a classic European-inspired dish featuring delicate, white-fleshed perch fillets cooked in a skillet until golden, then finished with a fragrant mix of fresh herbs like parsley, thyme, and chives. The fish is typically dredged lightly in flour or left plain, then seared in butter or olive oil, often with a squeeze of lemon to brighten the flavors. It's a popular preparation in French, Italian, and broader Mediterranean cuisines, valued for its simplicity and fresh taste.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, making it a lean, nutrient-dense meal. A typical serving provides a good source of omega-3 fatty acids, vitamin D, and selenium, with a rough calorie count of around 250-300 kcal per serving.
Nutrition breakdown
| Calories | 270 kcal |
| Protein | 30 g |
| Carbs | 3 g |
| Fat | 15 g |
| Fiber | 0.5 g |
| Sugar | 0.5 g |
| Sodium | 200 mg |
| Vitamin D | 3.2 µg |
| Selenium | 38 µg |
| Vitamin B12 | 2.1 µg |
| Phosphorus | 250 mg |
| Niacin (B3) | 4.5 mg |
| Omega-3 (EPA+DHA) | 0.8 g |
| Potassium | 350 mg |
| Magnesium | 40 mg |
Per 1 fillet (about 150 g) · estimated, varies by recipe
💡 What's interesting
Perch is a freshwater fish often considered a delicacy in European lakeside regions, and searing it with herbs highlights its mild, sweet flavor without overpowering it. Nutritionally, the method preserves more nutrients than deep-frying, and the herbs add antioxidants and anti-inflammatory compounds.
