1 Fillet (4" X 2" X 3/8") Cooked Perch is a healthy and delicious seafood option with only 126 calories. Perch is known for its mild and delicate flavor, making it a versatile fish that can be prepared in many different ways.
Apart from being a low-calorie food, Perch is also an excellent source of protein, omega-3 fatty acids, and essential nutrients. A 4-ounce cooked perch fillet contains approximately 24 grams of protein, making it an ideal choice for muscle building and repair.
In this article, we'll explore the nutritional information, health benefits, cooking methods, and ways to serve Perch Fillet. We'll also compare Perch Fillet nutrition with other fish varieties, discuss how to choose the best fillet, and share popular recipes using cooked Perch Fillet. Finally, we'll provide tips on Storing and Freezing Perch Fillet and answer some frequently asked questions about this delicious fish.
Perch Fillet is a nutrient-dense food that can provide many essential vitamins and minerals to your body. One 4-ounce cooked fillet of Perch contains:
- 126 calories
- 24 grams of protein
- 1 gram of fat
- 0 grams of carbohydrates
- 105 milligrams of cholesterol
- 408 milligrams of potassium
- 27 milligrams of calcium
- 1.1 milligrams of iron
- 73 milligrams of magnesium
- 160 milligrams of phosphorus
- 350 milligrams of sodium
- 0.04 milligrams of thiamine
- 0.08 milligrams of riboflavin
- 3.8 milligrams of niacin
- 0.74 micrograms of Vitamin B12
- 234 IU of Vitamin A
- 0.3 milligrams of Vitamin E
- 8.9 micrograms of Vitamin K
These nutrients play a significant role in maintaining good health and reducing the risk of chronic diseases like heart disease, stroke, and cancer.
Cooking Methods for Perch Fillet
Perch Fillet is a delicate fish that can be cooked using various methods, depending on personal preferences and taste. Some popular ways to cook Perch Fillet include:
- Pan-frying
- Baking
- Grilling
- Poaching
- Steaming
- Sautéing
Regardless of the cooking method, the goal is to cook the fillet until it becomes opaque and flakes easily with a fork. Overcooked Perch Fillet can become rubbery and lose its delicate flavor.
Health Benefits of Eating Perch Fillet
Adding Perch Fillet to your diet can have many potential health benefits. Some of which include:
- Improved heart health
- Better brain function
- Reduced inflammation
- Stronger bones and teeth
- Improved eye and skin health
- Weight management
- Reduced risk of cancer
These benefits are mainly because of Perch Fillet's high protein, omega-3 fatty acid, and essential nutrient content.
Ways to Serve Cooked Perch Fillet
Perch Fillet is a versatile ingredient that can be served in various ways. Here are some serving suggestions to try:
- On a bed of roasted vegetables
- With a side of mashed potatoes
- In a fish taco or burrito
- In a salad with greens, cherry tomatoes, and avocado
- In a pasta dish with garlic, olive oil, and fresh herbs
Experiment with different ingredients and flavors to discover your favorite way to enjoy Perch Fillet.
Perch Fillet Nutrition Compared to Other Fish
Perch Fillet is a healthy seafood option, but how does it compare to other types of fish? Here's a comparison of Perch Fillet nutrition with some popular fish varieties:
| Fish | Calories (4 oz.) | Protein (g) | Fat (g) | Omega-3 (g) |
|---|
| Perch | 126 | 24 | 1 | 0.6 |
| Tuna | 137 | 29 | 1 | 1.3 |
| Salmon | 206 | 25 | 13 | 1.9 |
| Tilapia | 145 | 23 | 2 | 0.1 |
| Cod | 119 | 24 | 1 | 0.1 |
While Perch Fillet is lower in calories and fat compared to salmon, it also has less omega-3 fatty acids. Nonetheless, it's still a healthy option that can provide many essential nutrients.
How to Choose the Best Perch Fillet
Choosing the best Perch Fillet is crucial to getting the most nutrients and flavor from your fish. Here are some tips to keep in mind while buying Perch Fillet:
- Look for fillets with bright, clear, and moist flesh
- Avoid fillets with brown or yellow spots, dry spots, or a strong odor
- Buy from a reputable seller or fish market with a good reputation
- Check the sell-by date to ensure freshness
- Ask the seller about the fish's source and sustainability
By keeping these tips in mind, you'll be able to select the best Perch Fillet for your taste and needs.
Perch Fillet versus Other Protein Sources
Perch Fillet is an excellent source of lean protein, but how does it compare to other protein sources? Here's a table that compares Perch Fillet's protein content with some other common protein sources:
| Protein Source | Protein (4 oz.) | Calories (4 oz.) |
|---|
| Perch Fillet | 24 g | 126 |
| Skinless Chicken Breast | 27 g | 120 |
| Egg White | 13 g | 16 |
| Black Beans | 5 g | 99 |
| Greek Yogurt | 24 g | 127 |
As you can see, Perch Fillet is a low-calorie protein source that can compete with other popular options like chicken breast and Greek yogurt.
Popular Recipes using Cooked Perch Fillet
Perch Fillet is a versatile ingredient that can be used in various recipes. Here are some popular cooked Perch Fillet recipes to try:
- Perch Fillet Tacos with Mango Salsa
- Garlic Butter Baked Perch Fillet
- Perch Fillet Soup with Vegetables
- Perch Fillet and Fennel Salad
- Grilled Perch Fillet with Lemon-Basil Pesto
- Perch Fillet Curry with Rice
- Perch Fillet and Avocado Toast
These recipes are easy to make, nutritious, and delicious. Adjust the seasoning and ingredients as needed to suit your taste buds.
Storage and Freezing Tips for Perch Fillet
Fresh Perch Fillet needs to be stored and frozen correctly to preserve its freshness and quality. Here are some tips to keep in mind while Storing and Freezing Perch Fillet:
- Store fresh Perch Fillet in the refrigerator at a temperature below 40°F and use it within two days
- Wrap the fillet tightly in plastic wrap or aluminum foil before storing
- Label the storage container with the date and type of fish
- Freeze fresh Perch Fillet in an airtight container or freezer bag for up to six months
- Defrost frozen Perch Fillet in the refrigerator overnight
- Discard any leftover cooked Perch Fillet that has been at room temperature for more than two hours
By following these tips, you'll be able to enjoy fresh and delicious Perch Fillet anytime you want.
FAQs about Cooked Perch Fillet
Do you have any questions or doubts about cooked Perch Fillet? Here are the answers to some of the commonly asked questions:
- Is Perch Fillet healthy for you?
- What are the different ways to cook Perch Fillet?
- How long should you cook Perch Fillet?
- What are the best side dishes to serve with Perch Fillet?
- What is the recommended portion size for Perch Fillet?
By answering these questions, readers can get valuable information on cooked Perch Fillet that they're looking for.
The delicacy of cooking fish is to let its flavor and texture come through. You can't mask it with seasoning; you have to be careful and subtle so you don't lose the taste of the fish.
5 FAQs About a 4" X 2" X 3/8" Cooked Perch Fillet with 126 Calories
1. What is the nutritional value of a perch fillet?
A 4" X 2" X 3/8" cooked perch fillet contains approximately 126 calories, 1.98 grams of fat, 0 grams of carbohydrates, and 25.5 grams of protein.
2. How should I cook a perch fillet?
A perch fillet can be cooked in a variety of ways, including baking, broiling, grilling, or frying. To keep the calorie count low, consider baking, broiling, or grilling the fillet.
3. Is a perch fillet a good source of omega-3 fatty acids?
Yes, perch is a good source of omega-3 fatty acids, which are important for heart health and brain function. A 4" X 2" X 3/8" cooked perch fillet provides approximately 0.3 grams of omega-3 fatty acids.
4. Can I eat a perch fillet if I am watching my sodium intake?
Yes, perch is a low-sodium fish, making it a good option for people who are watching their sodium intake. A 4" X 2" X 3/8" cooked perch fillet contains only 30 milligrams of sodium.
5. What are some recipes that use perch fillets?
Perch fillets can be used in a variety of recipes, including perch tacos, perch cakes, and perch chowder. They can also be served with a side of roasted vegetables or a salad for a healthy and delicious meal.