Fish, ocean perch, Atlantic, cooked, dry heat
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Atlantic ocean perch is a lean, flaky white fish with a mild, slightly sweet flavor and a delicate, tender texture when cooked with dry heat. It's a protein powerhouse, offering nearly 19 grams of protein per 100 calories with virtually no fat or carbohydrates. This makes it an exceptionally clean and efficient source of high-quality animal protein.
Calorie split: 81% protein · 0% carbs · 19% fat
↓ Full nutrition💚 Why it's loved
People love ocean perch for its subtle, non-fishy taste and versatile, flaky texture that absorbs seasonings beautifully. It's a reliable, crowd-pleasing fish that works in everything from simple weeknight bakes to elegant restaurant presentations.
⚠️ Watch-outs & how to enjoy it better
Its mild flavor can be lost if overcooked, becoming dry and crumbly. As a common fish allergen, it must be avoided by those with fish allergies. To counteract dryness, cook just until it flakes easily and consider a quick pan-sear or broil with a light brush of olive oil to retain moisture.
Key benefits
- Excellent source of lean, high-quality protein
- Very low in fat and calories
- Zero carbohydrates or sugars
- Rich in essential nutrients like selenium and vitamin B12
- Supports muscle maintenance and repair
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, Atlantic ocean perch is not a true perch but belongs to the redfish family, and its flesh turns a distinctive pinkish hue when cooked.
Full nutrition (USDA data · scales with serving)
| Water | 74.2 g |
| Energy | 96.0 kcal |
| Energy | 401 kj |
| Protein | 18.5 g |
| Total lipid (fat) | 1.9 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 34.0 mg |
| Iron, Fe | 0.27 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 300 mg |
| Potassium, K | 226 mg |
| Sodium, Na | 347 mg |
| Zinc, Zn | 0.35 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 34.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.2 mg |
| Pantothenic acid | 0.33 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 78.6 mg |
| Vitamin B-12 | 1.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 15.0 ug |
| Retinol | 15.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 44.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.91 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 58.0 iu |
| Vitamin D (D2 + D3) | 1.4 ug |
| Vitamin D3 (cholecalciferol) | 1.4 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.33 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.07 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.19 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.06 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.57 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.09 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 0.23 g |
| MUFA 20:1 | 0.18 g |
| MUFA 22:1 | 0.04 g |
| MUFA 24:1 c | 0.02 g |
| Fatty acids, total polyunsaturated | 0.37 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.01 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.07 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.19 g |
| Fatty acids, total trans | 0.01 g |
| Cholesterol | 63.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 0.85 g |
| Isoleucine | 0.87 g |
| Leucine | 1.5 g |
| Lysine | 1.8 g |
| Methionine | 0.59 g |
| Cystine | 0.19 g |
| Phenylalanine | 0.77 g |
| Tyrosine | 0.66 g |
| Valine | 0.90 g |
| Arginine | 1.2 g |
| Histidine | 0.39 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.82 g |
| Proline | 0.64 g |
| Serine | 0.76 g |
FAQ
What does ocean perch taste like?
It has a mild, slightly sweet, and delicate flavor with a flaky texture, making it less 'fishy' than stronger-tasting varieties.
Is ocean perch a healthy fish?
Yes, it's very healthy—it's extremely low in fat and calories, high in protein, and provides important nutrients like vitamin B12 and selenium.
How do I keep ocean perch from drying out?
Avoid overcooking. Cook it quickly with high, dry heat (like pan-searing or broiling) just until the flesh flakes easily with a fork. A light coating of oil or a sauce can help retain moisture.
Is ocean perch sustainable?
Sustainability varies by fishery. Look for ocean perch certified by organizations like the Marine Stewardship Council (MSC) for a more sustainable choice.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.96 kcal/g · 77% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.54 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.