About Perch
Perch is a freshwater fish known for its mild, sweet flavor and firm, white flesh. Popular in both recreational fishing and commercial harvesting, perch is particularly enjoyed in North American and European cuisines. It's a lean fish that's easy to prepare and highly nutritious.
Nutrition Facts
Calories
182 kcal
% Daily Value*
Total Fat 2.6g
4%
Saturated Fat 0.6g
4%
Cholesterol 146mg
48%
Sodium 144mg
6%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
0%
Total Sugars 0g
Protein 38.8g
78%
Vitamin D 6.4mcg
32%
Calcium 30mg
2%
Iron 1.8mg
10%
Potassium 556mg
12%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Nutritional Benefits
- Excellent source of lean protein
- Low in calories and fat
- Good source of vitamin D
- Contains beneficial omega-3 fatty acids
Preparation Tips
Perch is versatile and can be prepared in many ways. It's excellent when pan-fried, baked, or broiled. The mild flavor makes it perfect for simple preparations with butter and herbs, or it can be breaded and fried for a classic fish fry. The flesh cooks quickly and stays moist, making it a great choice for both novice and experienced cooks.
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