If you're looking for a healthy and delicious seafood option that won't wreck your diet, consider ocean perch. One fillet of cooked ocean perch, weighing 50 grams, contains only 48 calories. Despite its low calorie count, this fish is a great source of lean protein, vitamins, and minerals. Here's everything you need to know about the nutritional value and benefits of ocean perch.

Ocean perch is a type of fish that is low in fat and high in protein. A 50-gram fillet contains 10.6 grams of protein and less than 1 gram of fat. This makes it an excellent choice for anyone who is watching their calorie intake or trying to maintain a healthy weight. Additionally, ocean perch is rich in vitamins B6, B12, and D, as well as minerals such as magnesium and potassium.

In addition to being good for your health, ocean perch is a tasty seafood option that can be prepared in a variety of ways. Whether you grill it, bake it, or pan-fry it, you're sure to love the tender and flavorful meat of this fish.

Calorie Count

As mentioned earlier, one 50-gram fillet of cooked ocean perch contains only 48 calories. This makes it an ideal food choice for anyone on a low-calorie diet.

Protein Content

Ocean perch is an excellent source of protein, with one 50-gram fillet containing 10.6 grams. Protein is an essential nutrient that is needed to build and repair muscles and tissues in the body. Additionally, it helps to keep you feeling full and satisfied for longer periods of time.

Fat Content

Ocean perch is a lean fish, with less than 1 gram of fat per 50-gram fillet. This makes it a great choice for anyone who is trying to reduce their intake of saturated fat and calories.

Carbohydrate Content

Ocean perch is a low-carbohydrate food, with only 0.5 grams of carbs in a 50-gram fillet. This makes it an ideal choice for anyone who is on a low-carb or ketogenic diet.

Vitamin Content

Ocean perch is a good source of several important vitamins, including vitamin B6, B12, and D. These vitamins are essential for maintaining a healthy immune system, nervous system, and metabolism.

Mineral Content

Ocean perch is also a rich source of minerals such as magnesium and potassium, which are important for maintaining healthy bones, muscles, and heart function.

Health Benefits

In addition to being a low-calorie and nutrient-dense food, ocean perch has several health benefits. It is a good source of omega-3 fatty acids, which have been shown to reduce inflammation and improve heart health. Additionally, eating fish like ocean perch may lower your risk of developing certain diseases such as dementia, depression, and stroke.

Preparation Tips

Ocean perch can be prepared in many different ways, from grilling and baking to pan-frying and broiling. To keep the fish tender and moist, try marinating it in citrus or vinegar before cooking. You can also season it with herbs and spices such as rosemary, thyme, and garlic for added flavor.

Recipe Ideas

If you're looking for inspiration on how to cook ocean perch, here are a few recipe ideas to try:

• Pan-Seared Ocean Perch with Lemon-Caper Sauce
• Baked Ocean Perch with Garlic and Herbs
• Grilled Ocean Perch with Pineapple Salsa

Serving Suggestions

Aside from being a main dish, ocean perch can also be used as an ingredient in other recipes such as salads and soups. Try adding it to a Caesar salad or a chowder for a healthy and delicious meal.