Perch Fillets with Tomato Sauce
Perch Fillets with Tomato Sauce is a simple, savory dish featuring tender freshwater perch fillets cooked in a tangy, often herb-infused tomato sauce. It typically includes ingredients like perch fillets, canned or fresh tomatoes, onions, garlic, and herbs such as basil or oregano. This preparation is common in various European cuisines, particularly in regions with access to freshwater fish, such as Central and Eastern Europe.
🍽️ Nutrition at a glance
This dish is a good source of high-quality protein and is relatively low in carbohydrates. It provides essential nutrients like vitamin C from the tomatoes, omega-3 fatty acids from the fish, and is generally moderate in calories, with a typical serving ranging from 250-350 kcal.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 32 g |
| Carbs | 10 g |
| Fat | 12 g |
| Fiber | 2 g |
| Sugar | 5 g |
| Sodium | 450 mg |
| Vitamin C | 15 mg |
| Vitamin B12 | 2.5 µg |
| Selenium | 38 µg |
| Phosphorus | 250 mg |
| Potassium | 420 mg |
| Vitamin A | 80 µg |
| Niacin (B3) | 4 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
Per 1 fillet with sauce (approx. 200 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally, the combination of lean fish protein and lycopene-rich tomato sauce creates a heart-healthy meal, as lycopene is an antioxidant linked to reduced risk of heart disease. Culturally, similar tomato-based fish stews are found across the Mediterranean and beyond, highlighting a universal culinary approach to preparing freshwater fish.
