Perch fillet sandwiches

Perch fillet sandwiches are a classic Nordic comfort food, particularly popular in Sweden and Finland. They typically consist of pan-fried or breaded perch fillets served in a soft bread roll or on sliced bread, often accompanied by creamy remoulade, dill, pickled cucumber, and fresh lettuce. This simple yet flavorful dish highlights the delicate, mild taste of freshwater perch.

🍳 View the full Perch fillet sandwiches recipe →

🍽️ Nutrition at a glance

This sandwich is a good source of high-quality protein from the fish, with a moderate amount of fat depending on the cooking method and sauces. It provides key nutrients like omega-3 fatty acids, vitamin D, and selenium, with a rough calorie estimate of 400-550 kcal per serving.

Nutrition breakdown

Calories	480 kcal
Protein	28 g
Carbs	42 g
Fat	22 g
Fiber	3 g
Sugar	5 g
Sodium	680 mg
Vitamin D	4.2 mcg
Selenium	32 mcg
Phosphorus	280 mg
Vitamin B12	3.1 mcg
Niacin (B3)	3.5 mg
Omega-3 (EPA+DHA)	0.5 g
Potassium	320 mg
Magnesium	35 mg

Per 1 sandwich (approx. 250 g) · estimated, varies by recipe

💡 What's interesting

In Nordic countries, perch is a beloved freshwater fish, and this sandwich is a staple of casual 'fika' (coffee break) culture. Nutritionally, it's interesting because perch is a lean, low-mercury fish, making it a heart-healthy choice that's often more sustainable than marine fish options.