Know what’s on your plate
Perch
Calories & nutrition facts
fried
Nutrition facts
Per 100 g% DV- Calories 143 kcal —
- Protein 20 g 41%
- Carbohydrate 0 g 0%
- Fat 6.8 g 9%
- Saturated fat 1.3 g 7%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 328 mg 14%
- Cholesterol 103 mg 34%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 29.9 µg 3%
- Vitamin C 0 mg 0%
- Vitamin D 16.8 µg 84%
- Vitamin E 2.7 mg 18%
- Vitamin K 7.2 µg 6%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.07 mg 5%
- Niacin (B3) 4.4 mg 27%
- Vitamin B6 0.24 mg 14%
- Folate (B9) 4.6 µg 1%
- Vitamin B12 1.8 µg 73%
Minerals
- Calcium 121 mg 9%
- Iron 0.34 mg 2%
- Magnesium 28.7 mg 7%
- Phosphorus 263 mg 21%
- Potassium 360 mg 8%
- Zinc 0.89 mg 8%
- Copper 0.06 mg 6%
- Manganese 0.07 mg 3%
- Selenium 30.5 µg 55%
- Iodine 54.8 µg 37%
Similar foods
- Perch filletsbreaded, fried195 kcal / 100 g
- European perchroasted/baked119 kcal / 100 g
- Mixed species perchcooked, dry heat117 kcal / 100 g
- Eurasian perchraw79 kcal / 100 g
- Ocean perch/redfishgrilled112 kcal / 100 g
- Fishaverage, fried155 kcal / 100 g
- Tilapiafried151 kcal / 100 g
- Flounderfried114 kcal / 100 g
- Redfishbreaded, fried192 kcal / 100 g
Questions about Perch
How do you cook perch fillets in a pan?
Pat the fillets dry, season them and dust lightly with flour if you want a crisp surface. Fry in a little oil or butter over medium heat for about 3–4 minutes per side, depending on thickness; the flesh should turn opaque and flake easily.
How can you tell when perch is cooked?
The flesh should be opaque throughout and separate into flakes when tested with a fork. For a temperature check, the thickest part should reach 63 °C.
Does perch have lots of bones?
Perch fillets are usually boned, but fine pin bones can remain. Run your fingers along the flesh before cooking and pull out any bones you find with tweezers.
How should you store fresh perch?
Keep it covered in the coldest part of the fridge and cook it within 1–2 days of buying. To keep it longer, wrap it tightly and freeze it; thaw it overnight in the fridge before cooking.
What goes well with perch?
Its mild, delicate flavour works well with lemon, parsley, dill or browned butter. Serve it with boiled or mashed potatoes and peas, or use it in a fish pie.
Can you use another fish instead of perch?
Flounder is a good substitute for a similarly mild flavour and delicate flakes; tilapia also works in pan-fried or baked recipes. Adjust the cooking time to the thickness of the fillets.
Is perch a freshwater fish?
The name usually means freshwater perch, such as European perch, but “ocean perch” is a different fish, commonly a type of rockfish. Check the fish name when buying if the species matters to your recipe.
Source: Fineli (Finland) 32229 · per 100 g · carbohydrate per EU label, fibre excluded
