Know what’s on your plate
Perch
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 77 kcal —
- Protein 16 g 33%
- Carbohydrate 0 g 0%
- Fat 1.3 g 2%
- Saturated fat 0.6 g 3%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 54 mg 2%
- Cholesterol 60 mg 20%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 15.4 µg 2%
- Vitamin C 0 mg 0%
- Vitamin D 0.8 µg 4%
- Vitamin E 1.2 mg 8%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.07 mg 5%
- Niacin (B3) 4 mg 25%
- Choline 65 mg 12%
Minerals
- Calcium 110 mg 8%
- Iron 0.6 mg 3%
- Magnesium 26 mg 6%
- Phosphorus 240 mg 19%
- Potassium 330 mg 7%
- Zinc 0.52 mg 5%
- Copper 0.02 mg 3%
- Manganese 0.06 mg 3%
- Selenium 24 µg 44%
- Iodine 18 µg 12%
Similar foods
- Mixed species perchraw91 kcal / 100 g
- European perchraw85 kcal / 100 g
- Nile perchraw82 kcal / 100 g
- Eurasian perchraw79 kcal / 100 g
- Atlantic ocean perchraw79 kcal / 100 g
- Freshwater bassmixed species, raw114 kcal / 100 g
- Striped bassraw97 kcal / 100 g
- Redfishraw101 kcal / 100 g
- Red rockfishraw92 kcal / 100 g
- Sea bassmixed species, raw97 kcal / 100 g
Questions about Perch
How do you cook perch fillets in a frying pan?
Pat the fillets dry, season them and dust lightly with flour if you want a crisp edge. Fry in a little oil or butter over a medium heat for about 3–4 minutes per side, until the flesh is opaque and flakes easily.
How long should perch bake in the oven?
Bake perch fillets at 200 °C for about 10–12 minutes, depending on thickness. They are ready when the flesh is opaque and separates easily with a fork; a thick fillet should reach 63 °C at its centre.
Does perch have a lot of bones?
Perch fillets are usually sold with the backbone and larger bones removed, but small pin bones can remain. Run your fingers along the flesh and pull out any you find with clean tweezers before cooking.
How should you store fresh perch?
Keep fresh perch covered in the coldest part of the fridge and cook it within 1–2 days of buying it. To keep it longer, wrap it well and freeze it; thaw it overnight in the fridge before cooking.
What can you serve with perch?
Its mild, delicate flavour goes well with lemon, parsley, capers or a light butter sauce. Serve it with boiled new potatoes and greens, or use it in perch à la meunière, where the fillets are floured and pan-fried in butter.
Can you use sea bass instead of perch?
Yes. Sea bass has a similar mild flavour and cooks in much the same way, but it is slightly fattier: it has 2 g of fat per 100 g, compared with 1.3 g in perch.
Is perch a source of selenium?
Yes. Perch is high in selenium, providing 24 µg per 100 g.
Source: Frida (Denmark) 561 · per 100 g · carbohydrate per EU label, fibre excluded
