If you're a seafood lover, you might want to try the crispy and delicious 1 Large Menpachi (yield after cooking, bone removed) Fried Floured or Breaded Ocean Perch. This dish is easy to prepare and makes for a great meal any time of the day. However, before jumping into the kitchen, it's important to know the calorie content of this dish. One serving of Large Menpachi (160g, yield after cooking, bone removed) Fried Floured or Breaded Ocean Perch contains approximately 651 calories, according to data from the USDA nutrient database.

Apart from calories, the dish is high in protein, omega-3 fatty acids, vitamins, and minerals, making it a nutritious meal option.

In this article, we'll take a closer look at the nutritional value of this dish, its potential health benefits and risks, and how to prepare it healthily. We also provide some ideas for side dishes and recipes you can try using ocean perch.

The Calorie Content of Large Menpachi

As mentioned earlier, 1 Large Menpachi (yield after cooking, bone removed) Fried Floured or Breaded Ocean Perch contains approximately 651 calories. However, it's essential to understand that this is for one serving (160g), which may not be the serving size you are used to. To accurately measure your calorie intake, you should use a food scale to weigh your portion size. Alternatively, you can estimate your serving size using household objects like cups, spoons, or your hand.

Understanding the Serving Size

The recommended serving size for seafood is 3-6 ounces (85-170g) per meal. If you're watching your calorie intake, one serving of Large Menpachi (160g) would account for a significant portion of your daily calorie needs. Hence, it's crucial to balance it with other low-calorie foods like leafy greens, vegetables, or whole grains. Additionally, the serving size may vary depending on your age, gender, activity level, and health goals. Therefore, consult with a registered dietitian or a healthcare professional to determine your ideal serving size and calorie intake.

The Nutritional Breakdown of Fried Ocean Perch

Apart from calories, 1 Large Menpachi (yield after cooking, bone removed) Fried Floured or Breaded Ocean Perch contains the following nutrients:

• Protein: 106g
• Fat: 19g
• Carbohydrates: 39g
• Fiber: 2g
• Sugar: 1g
• Cholesterol: 234mg
• Sodium: 1334mg
• Calcium: 93mg
• Iron: 3mg
• Potassium: 1353mg
• Vitamin A: 156IU
• Vitamin C: 2mg
• Omega-3 fatty acids: 1.5g

The Health Benefits of Eating Ocean Perch

Eating ocean perch has several potential health benefits, including:

• Rich in omega-3 fatty acids, which may help reduce inflammation and improve heart health
• High in protein, which helps build and repair muscles and tissues
• Contains vitamins and minerals like iron, calcium, and potassium, which are essential for overall health
• Low in saturated fat, which may help lower the risk of heart disease
• May help regulate blood sugar levels and promote weight loss when consumed as part of a well-balanced diet

Potential Risks and Side Effects

Although ocean perch is generally safe to eat, there are some potential risks and side effects to consider, such as:

• High in cholesterol, which may affect people with high blood cholesterol levels
• May contain mercury and other pollutants that are harmful when consumed in large amounts
• May cause allergic reactions in people with seafood allergies

Therefore, it's essential to buy high-quality, sustainably sourced seafood and limit your consumption if you're at risk of adverse effects or allergic reactions. It's also advisable to cook seafood thoroughly to reduce the risk of foodborne illnesses.

Ways to Prepare Ocean Perch Healthily

Although fried, floured, or breaded ocean perch is undeniably tasty, it's not the healthiest preparation option. Here are some healthier ways to prepare ocean perch:

• Baking: Brush with olive oil, season with herbs and spices, and bake in the oven for 15-20 minutes at 400°F.
• Grilling: Season with salt and pepper and grill for 3-4 minutes per side until cooked through.
• Steaming: Place on a steaming rack and steam for 10-12 minutes until cooked through.

You can also experiment with different marinades, sauces, and side dishes to add variety and flavor to your ocean perch.

Substitutes for Fried Floured or Breaded Ocean Perch

If you're looking for healthier seafood options, here are some substitutes for fried, floured, or breaded ocean perch:

• Baked or grilled salmon, trout, or tilapia
• Seared or poached shrimp, scallops, or crab
• Canned tuna or sardines
• Vegetarian seafood alternatives made with soy, wheat, or algae

The Best Side Dishes to Serve with Ocean Perch

Here are some healthy and delicious side dishes that pair well with ocean perch:

• Roasted vegetables, like asparagus, broccoli, or Brussels sprouts
• Grilled or sautéed mushrooms or zucchini
• Whole grain salads, like quinoa, brown rice, or bulgur
• Leafy green salads, like kale, spinach, or arugula
• Roasted or mashed sweet potatoes or cauliflower

Tips for Buying and Storing Ocean Perch

When buying ocean perch, look for fresh, firm, and bright-colored fish with clear eyes and a mild ocean scent. Avoid fish that looks dull, slimy, or has a strong fishy smell. If you're buying whole fish, make sure to check if the gills are bright red and the scales are intact. Store ocean perch in the refrigerator for up to two days or freeze for up to six months. If freezing, wrap the fish tightly in plastic wrap or aluminum foil and place in an airtight container or freezer bag.

Recipes You Can Try Using Ocean Perch

If you're looking for some inspiration to cook ocean perch, here are some easy and healthy recipes:

• Baked Ocean Perch with Lemon and Garlic: marinate the fish with lemon juice, garlic, and herbs, and bake in the oven.
• Grilled Ocean Perch Tacos: grill the fish and stuff it in a tortilla with avocado, salsa, and lime.
• Steamed Ocean Perch with Ginger and Soy Sauce: steam the fish and serve with a sauce made with soy sauce, ginger, and cilantro.