Know what’s on your plate
Mixed species perch
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 91 kcal —
- Protein 19 g 39%
- Carbohydrate 0 g 0%
- Fat 0.9 g 1%
- Saturated fat 0.2 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 62 mg 3%
- Cholesterol 90 mg 30%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 9 µg 1%
- Vitamin C 1.7 mg 2%
- Vitamin D 3 µg 15%
- Vitamin E 0.2 mg 1%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.1 mg 8%
- Niacin (B3) 1.5 mg 10%
- Pantothenic acid (B5) 0.75 mg 15%
- Vitamin B6 0.12 mg 7%
- Folate (B9) 5 µg 1%
- Vitamin B12 1.9 µg 79%
- Choline 65 mg 12%
Minerals
- Calcium 80 mg 6%
- Iron 0.9 mg 5%
- Magnesium 30 mg 7%
- Phosphorus 200 mg 16%
- Potassium 269 mg 6%
- Zinc 1.1 mg 10%
- Copper 0.15 mg 17%
- Manganese 0.7 mg 30%
- Selenium 12.6 µg 23%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 91 | 19 g | 0 g | 0.9 g |
| 1 × fillet | 60 g | 55 | 12 g | 0 g | 0.6 g |
| 1 × oz | 85 g | 77 | 17 g | 0 g | 0.8 g |
| 2 × fillet | 120 g | 109 | 23 g | 0 g | 1.1 g |
| ½ × fillet | 30 g | 27 | 5.8 g | 0 g | 0.3 g |
| 3 × fillet | 180 g | 164 | 35 g | 0 g | 1.7 g |
| 4 × fillet | 240 g | 218 | 47 g | 0 g | 2.2 g |
Similar foods
- Perchraw77 kcal / 100 g
- Pacific ocean perch rockfishmixed species, raw90 kcal / 100 g
- Mixed species scallopraw69 kcal / 100 g
- European perchraw85 kcal / 100 g
- Freshwater bassmixed species, raw114 kcal / 100 g
- Mixed species shrimpraw71 kcal / 100 g
- Sea bassmixed species, raw97 kcal / 100 g
- Atlantic ocean perchraw79 kcal / 100 g
- Striped bassraw97 kcal / 100 g
- Groupermixed species, raw92 kcal / 100 g
Questions about Mixed species perch
What does “mixed species perch” mean?
It is a broad food listing for perch from more than one species, rather than a single named species. The exact fish may differ between batches, so use its packaging or a fishmonger’s description when species matters to a recipe.
How do you cook perch fillets without drying them out?
Pat the fillets dry, season, then pan-fry in a little oil over medium heat for about 2–3 minutes per side, depending on thickness. They are ready when opaque and flake easily; avoid prolonged cooking, as lean perch dries quickly.
Can you bake perch in the oven?
Yes. Put seasoned fillets in a lightly oiled baking dish and bake at 200 °C for about 10–12 minutes, checking earlier for thin pieces; the flesh should turn opaque and separate into flakes.
How can you tell if fresh perch is good to buy?
Choose fish that smells fresh and mild, not sour or strongly fishy, with moist, firm flesh. If buying whole, look for clear, bright eyes and shiny skin; keep it chilled and cook it promptly.
What goes well with perch?
Its mild flavour suits lemon, parsley, dill, capers and browned butter. Serve it with boiled new potatoes, peas or greens, or use it in fish pie, a simple fish stew or fish tacos.
What can you use instead of perch in a recipe?
Use another mild, white, flaky fish such as sea bass or whitefish, matching the fillet thickness so it cooks in roughly the same time. Pacific ocean perch is also a close choice, though its texture and flavour can differ slightly.
How does perch compare with sea bass?
Perch is leaner: it has 0.9 g of fat per 100 g, compared with 2 g in sea bass. Sea bass has more selenium, at 36.5 µg per 100 g versus 12.6 µg in perch.
How much protein is in a typical perch fillet?
A typical fillet is about 60 g and provides 12 g of protein. Perch is naturally a very low-carbohydrate fish.
Source: USDA FoodData Central 173678 · per 100 g · carbohydrate per EU label, fibre excluded
