If you're looking for a healthy and delicious fish to add to your diet, look no further than cooked perch. One large serving, after cooking and with the bone removed, contains 429 calories. But calories are just the beginning of what makes perch such a great choice for a meal.

Perch is also an excellent source of protein, with a serving containing around 32 grams. It's also low in fat, with just 10 grams per serving. Carbohydrate content is negligible, making it a great option for those following a low-carb or keto diet. On top of that, perch is rich in vitamins and minerals.

This versatile fish can be cooked in a variety of ways, making it perfect for a quick weeknight dinner or a more elaborate weekend meal. Plus, it's sustainable and easy to find in most grocery stores. In this article, we'll explore everything you need to know about perch, from its nutritional benefits to how to cook it.

Calories in Perch

One large serving of cooked perch, with the bone removed, contains 429 calories. However, it's important to note that this can vary depending on how it's cooked and seasoned.

Protein Content

Perch is an excellent source of protein, with one large serving containing around 32 grams. This makes it a great option for athletes, bodybuilders, or anyone looking to build muscle and strengthen their body.

Fat Content

Perch is naturally low in fat, with just 10 grams per serving. This makes it a great choice for those looking to maintain a healthy weight or reduce their overall fat intake.

Carbohydrate Content

Perch is essentially carbohydrate-free, making it a great option for those following a low-carb or ketogenic diet.

Vitamins and Minerals

Perch is rich in many important vitamins and minerals, including niacin, vitamin B12, phosphorus, and selenium. These nutrients play a vital role in maintaining a healthy body and supporting various bodily functions. In addition, perch is also a good source of omega-3 fatty acids, which are essential for brain health and reducing inflammation.

Health Benefits of Eating Perch

Eating perch has a number of health benefits, including improving heart health, brain function, and reducing inflammation in the body. Its high protein content makes it an ideal food for athletes and weightlifters, as it can help support muscle growth and repair.

Preparation Methods for Perch

Perch can be cooked in a variety of ways, including grilling, baking, frying, and sautéing. It's a versatile fish that pairs well with a variety of flavors, making it easy to incorporate into a variety of meals. When cooking perch, it's important to handle it gently and not overcook it, as it can become tough and rubbery. It's also important to pay attention to the seasoning and flavorings, as perch can be mild in taste and benefit from a little extra flavor.

Serving Suggestions for Perch

Perch is a versatile fish that can be served in a variety of ways. It pairs well with fresh herbs, citrus fruits, and a variety of vegetables. Some popular serving suggestions include serving it on a bed of steamed greens, alongside roasted vegetables, or with a side of quinoa or wild rice.

Sustainability of Perch Fishing

Perch is a sustainable fish to eat, as it's relatively easy to catch and breed. When buying perch, it's important to look for wild and sustainably-caught fish, and to avoid those that are farmed or caught using unsustainable methods.

Comparison with Other Fish

Perch is a great alternative to other types of fish, such as salmon, tuna, or halibut. It's lower in fat and calories than most types of fish, making it a great option for those looking to maintain a healthy weight or reduce their overall fat intake. It's also a good source of protein and essential nutrients, making it a great addition to any diet.