Perch Tacos

Perch tacos are a popular seafood dish featuring mild, flaky white perch fillets, typically seasoned and pan-fried or grilled, then served in warm corn or flour tortillas with fresh toppings like cabbage slaw, avocado, and a zesty crema. They are a staple in coastal American cuisine, particularly in the Great Lakes region and along the Atlantic seaboard, where perch is a common catch.

🍳 View the full Perch Tacos recipe →

🍽️ Nutrition at a glance

This dish is a good source of high-quality protein and healthy fats from the fish and toppings, while being relatively moderate in carbohydrates from the tortillas. A typical serving provides key nutrients like vitamin D, selenium, and omega-3 fatty acids, with a calorie range of approximately 350-450 kcal.

Nutrition breakdown

Calories	380 kcal
Protein	28 g
Carbs	32 g
Fat	16 g
Fiber	5 g
Sugar	4 g
Sodium	520 mg
Vitamin D	2.5 mcg
Selenium	34 mcg
Omega-3 (EPA+DHA)	0.5 g
Vitamin B12	1.8 mcg
Phosphorus	280 mg
Niacin (B3)	4.2 mg
Potassium	390 mg
Magnesium	45 mg

Per 2 tacos (approx. 220 g) · estimated, varies by recipe

💡 What's interesting

Perch tacos highlight a sustainable, local fish choice that is often overlooked in favor of more commercial species. Nutritionally, they offer a balanced meal with lean protein, fiber from vegetable toppings, and heart-healthy fats, making them a flavorful yet wholesome option.