Know what’s on your plate
Atlantic ocean perch
Calories & nutrition facts
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Nutrition facts
Per 100 g% DV- Calories 79 kcal —
- Protein 15 g 31%
- Carbohydrate 0 g 0%
- Fat 1.5 g 2%
- Saturated fat 0.3 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 287 mg 12%
- Cholesterol 52 mg 17%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 12 µg 1%
- Vitamin C 0 mg 0%
- Vitamin D 1.2 µg 6%
- Vitamin E 0.76 mg 5%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 1 mg 6%
- Pantothenic acid (B5) 0.27 mg 5%
- Vitamin B6 0.07 mg 4%
- Folate (B9) 9 µg 2%
- Vitamin B12 1.5 µg 63%
- Choline 65 mg 12%
Minerals
- Calcium 28 mg 2%
- Iron 0.22 mg 1%
- Magnesium 23 mg 5%
- Phosphorus 248 mg 20%
- Potassium 187 mg 4%
- Zinc 0.29 mg 3%
- Copper 0.02 mg 2%
- Manganese 0.01 mg 0%
- Selenium 28.6 µg 52%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 79 | 15 g | 0 g | 1.5 g |
| 1 × oz, boneless | 28.4 g | 22 | 4.3 g | 0 g | 0.4 g |
| 1 × fillet | 64 g | 51 | 9.8 g | 0 g | 1 g |
| 1 × oz | 85 g | 67 | 13 g | 0 g | 1.3 g |
| 2 × oz, boneless | 56.7 g | 45 | 8.7 g | 0 g | 0.9 g |
| ½ × oz, boneless | 14.2 g | 11 | 2.2 g | 0 g | 0.2 g |
| 3 × oz, boneless | 85.1 g | 67 | 13 g | 0 g | 1.3 g |
| 4 × oz, boneless | 113.4 g | 90 | 17 g | 0 g | 1.7 g |
Similar foods
- Pacific ocean perch rockfishmixed species, raw90 kcal / 100 g
- Ocean perch/redfishraw84 kcal / 100 g
- Ocean perchprepared in microwave oven, no ingredients added128 kcal / 100 g
- Red rockfishraw92 kcal / 100 g
- Redfishraw101 kcal / 100 g
- Pacific rockfishmixed species, raw90 kcal / 100 g
- Golden redfishraw90 kcal / 100 g
- Atlantic codraw82 kcal / 100 g
- Perchraw77 kcal / 100 g
- Atlantic scrod codraw82 kcal / 100 g
Questions about Atlantic ocean perch
How do you cook Atlantic ocean perch fillets in the oven?
Put the fillets in a lightly oiled baking dish, season them and bake at 200°C for about 10–12 minutes, depending on thickness. They’re ready when the flesh is opaque and separates easily, or reaches 63°C at the centre.
How can you tell if Atlantic ocean perch is fresh when buying it?
Choose fillets with moist, firm flesh and a mild sea smell, not a strong or sour one. If buying a whole fish, look for clear, bright eyes and red, not brown, gills.
How long can you keep Atlantic ocean perch in the fridge or freezer?
Keep fresh perch covered in the coldest part of the fridge and cook it within one to two days. Freeze it well wrapped; for best quality, use it within about three months, and thaw it overnight in the fridge.
What goes well with Atlantic ocean perch?
Its mild, delicate flavour works well with lemon, parsley, dill or a simple butter sauce. Serve it with boiled potatoes and greens, or add the cooked flakes to fish pie or chowder.
What fish can you use instead of Atlantic ocean perch?
Pacific ocean perch or red rockfish are close substitutes, with similarly mild, firm flesh. Atlantic cod also works in baked or pan-fried recipes, though its flakes are larger and firmer.
Is Atlantic ocean perch a true perch?
No. Atlantic ocean perch is a rockfish, not a member of the freshwater perch family; it is also sold as redfish. Its name refers to its reddish colour and perch-like shape.
How much protein is in a typical Atlantic ocean perch fillet?
A typical fillet weighs about 64 g and provides 9.8 g of protein.
Source: USDA FoodData Central 175125 · per 100 g · carbohydrate per EU label, fibre excluded
