If you're looking for a healthy protein source that is low in calories, 1 fillet of raw Perch comes in at a mere 54 calories. But it's not just about the calorie count - you'll also find a range of essential nutrients packed into this tasty fish. So, let's dive into the nutritional information and health benefits of Perch.
Perch is a lean fish that is rich in protein, niacin, phosphorus, and vitamin B12. This combination of nutrients makes Perch a great choice for maintaining healthy bones, muscles, and red blood cells. Plus, it's low in fat and carbs, making it a great option for those following a low-calorie diet.
From pan-frying to grilling, there are plenty of ways to cook Perch that will satisfy your taste buds while keeping its nutritional value intact. Let's explore some cooking tips and techniques for preparing this fish.
• 54 calories • 11g protein • 1g fat
Health Benefits
• Improving bone density • Enhancing nerve function • Boosting cardiovascular health
Cooking Tips
• To prevent your fish from sticking to the pan, coat it in flour or bread crumbs before cooking. • If you're baking your Perch, wrap it in foil to keep it moist. • For optimal flavor, season your fish with salt, pepper, and herbs like parsley or dill.
Fishing Facts
• Perch are freshwater fish that are commonly found in North America and Europe. • They can grow up to 10 inches in length and 4 pounds in weight. • Perch are opportunistic feeders and will eat anything from insects to small fish.
Serving Suggestions
• Grill your fish and serve it with a side of roasted vegetables for a healthy summer meal. • Pan-fry your Perch and serve it with a squeeze of lemon juice and a sprinkle of chopped parsley. • Bake your fish with a topping of seasoned breadcrumbs and parmesan cheese for a crispy, flavorful dinner.
Popular Recipes
• Grilled Perch with Lemon and Thyme • Pan-Fried Perch with Garlic and Herb Butter • Baked Parmesan Perch with Roasted Vegetables
Storage Advice
• Keep your fish in the coldest part of your fridge, ideally between 32-38 degrees Fahrenheit. • Wrap your fish in cling wrap or place it in a sealed container to prevent any odors from escaping. • Use your fish within 1-2 days of purchase for optimal freshness.
Sustainability Report
• Perch fishing is generally considered sustainable, as they reproduce quickly and aren't overfished. • However, fishing methods like trawling can damage the seabed and harm other marine life. • To support sustainable fishing practices, look for Perch that has been MSC certified.
Culinary Recommendations
• Perch pairs well with a variety of flavors, but some classic pairings include lemon, garlic, and herbs like thyme or dill. • If you're preparing a whole Perch, consider stuffing it with herbs and citrus for extra flavor. • If you're looking for a gluten-free breading option, try using crushed cornflakes or almond meal.
Preparation Instructions
Ingredients: • 2 Perch fillets, skin removed • Salt and pepper to taste
Perch is a tasty and nutritious fish that offers a range of health benefits, from boosting bone density to enhancing nerve function. So, next time you're looking for a low-calorie protein source that doesn't skimp on flavor, give Perch a try!
5 Frequently Asked Questions About Raw Perch Fillet
1. Is Raw Perch Fillet Safe to Eat?
Consuming raw perch fillet can be safe, but it is important to ensure that the fish has been properly handled and prepared. It is recommended to purchase fish from a reputable source and handle it carefully to avoid any contamination.
2. How Many calories Does Raw Perch Fillet Contain?
Raw perch fillet contains approximately 54 calories per serving. This makes it a relatively low-calorie seafood option that can be a healthy addition to your diet.
3. What Are Some Ways to Prepare Raw Perch Fillet?
Raw perch fillet can be prepared in a variety of ways, including sushi rolls, ceviche, and tartare. It can also be marinated and grilled or baked for a cooked dish.
4. What Are the Nutritional Benefits of Raw Perch Fillet?
Raw perch fillet is a good source of protein, vitamin D, and omega-3 fatty acids. These nutrients are important for maintaining strong bones, healthy skin, and brain function.
5. How Long Can Raw Perch Fillet Be Stored?
Raw perch fillet should be stored in the refrigerator and consumed within 1-2 days of purchase. If you plan on storing it longer, it can be frozen for up to 6 months.