Perch is a popular and delicious fish that can be enjoyed in many different ways. One cup of flaked baked or broiled perch contains approximately 181 calories, making it a healthy and low-calorie option for those looking to incorporate more fish into their diet.
In addition to being low in calories, perch is also a good source of protein and omega-3 fatty acids. These nutrients can help support heart health, brain function, and overall well-being.
In this article, we'll explore the many benefits of perch, as well as ways to prepare and enjoy this versatile fish.
Calories in 1 cup of flaked baked or broiled perch
As previously mentioned, one cup of flaked baked or broiled perch contains approximately 181 calories. This makes it a great choice for those looking for a low-calorie protein source that is also nutrient-dense.
Nutritional value of perch
In addition to being low in calories, perch is also rich in several key nutrients. One cup of flaked baked or broiled perch contains approximately 21 grams of protein, along with vitamins like B12 and D and minerals like selenium and phosphorus.
Benefits of including perch in your diet
Incorporating perch into your diet can offer a variety of health benefits. The omega-3 fatty acids found in perch can help lower inflammation in the body and support heart and brain health. Additionally, the high-protein content of perch can aid in weight loss and promote feelings of fullness.
How to prepare baked or broiled perch
Preparing perch is simple and easy. Baking or broiling are two great methods for cooking this fish. To bake perch, simply place fillets in a baking dish and bake at 400°F for 10-12 minutes. To broil perch, place fillets on a broiler pan and broil for 3-4 minutes on each side.
Serving size for perch
The recommended serving size for perch is 3-4 ounces, which is roughly the size of a deck of cards.
Perch as a source of protein
Perch is a great source of protein, containing approximately 21 grams per cup of flaked baked or broiled fish. This high-protein content can help promote muscle growth and repair, as well as aid in weight loss by promoting feelings of fullness.
Perch as a source of omega-3 fatty acids
Perch is also a good source of omega-3 fatty acids, which are essential for heart and brain health. These healthy fats can help lower inflammation in the body and reduce the risk of chronic diseases like heart disease and stroke.
Perch as a low calorie food option
With only 181 calories per cup of flaked baked or broiled fish, perch is a great low-calorie option for those looking to incorporate more fish into their diet. Additionally, perch is nutrient-dense, meaning it provides a variety of important vitamins and minerals.
Perch as a versatile ingredient
Perch is a versatile ingredient that can be used in a variety of dishes. It can be grilled, baked, broiled, or pan-seared, and pairs well with a variety of seasonings and sauces. Perch can also be used in salads, sandwiches, or tacos for a healthy and delicious meal.
Perch vs other types of fish
While all fish provide important nutrients and health benefits, perch is a particularly good choice for those looking for a low-calorie, high-protein option. Compared to other popular fish like salmon and tuna, perch is lower in calories and fat while still providing important nutrients like protein and omega-3 fatty acids.
Perch is a delicious and versatile fish that can be enjoyed in many different ways. Whether you bake, broil, or grill it, perch is a healthy and nutrient-dense ingredient that can help support overall well-being.
5 FAQ About Flaked Baked or Broiled Perch
1. What is the nutritional value of flaked baked or broiled perch?
One cup of flaked baked or broiled perch contains approximately 181 calories, 31g of protein, and 5g of fat. It is also a good source of omega-3 fatty acids, selenium, and vitamin B12.
2. How should flaked baked or broiled perch be stored?
Flaked baked or broiled perch should be stored in an airtight container in the refrigerator and consumed within 2-3 days. It can also be frozen for up to 2-3 months.
3. What are some ways to prepare flaked baked or broiled perch?
Flaked baked or broiled perch can be used in a variety of dishes such as fish tacos, salads, sandwiches, and casseroles. It can also be seasoned with herbs, spices, or marinades to add flavor and variety.
4. Is flaked baked or broiled perch a sustainable seafood choice?
Perch is generally considered a sustainable seafood choice as it is a fast-growing species with a low risk of overfishing. However, it is important to purchase perch from reputable sources that use responsible fishing methods.
5. Are there any health benefits to eating flaked baked or broiled perch?
Yes, eating flaked baked or broiled perch can provide numerous health benefits. It is a good source of protein, omega-3 fatty acids, and vitamin B12, all of which can support heart health, brain function, and overall well-being.