perch fillets

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perch fillets - Nutrition Facts & Recipes | CraftMyMeals | CraftMyMeals

Dietary Information

animal Based

Nutrition Facts

Per 100g

Calories

19g

Protein

Carbs

Fat

Fiber

Sugar

Sat. Fat

90mg

Cholesterol

Vitamins & Minerals

Vitamin A: 15mcg

Vitamin C: 0mg

Vitamin D: 4mcg

Vitamin E: 1mg

Vitamin K: 0mcg

Vitamin B1 (Thiamin): 0mg

Vitamin B2 (Riboflavin): 0mg

Vitamin B3 (Niacin): 2mg

Vitamin B5 (Pantothenic Acid): 1mg

Vitamin B6: 0mg

Vitamin B9 (Folate): 5mcg

Vitamin B12: 2mcg

Sodium: 62mg

Potassium: 268mg

Calcium: 80mg

Iron: 1mg

Magnesium: 30mg

Phosphorus: 200mg

Zinc: 1mg

Copper: 0mg

Manganese: 0mg

Selenium:

Nutrition data source: USDA FoodData Central

Measurement Conversions

Common measurement equivalents in grams

1 Oz

28.35g

1 Lb

453.59g

1 Kg

1000g

1 Piece

120g

Health Benefits

•Excellent source of high-quality lean protein
•Rich in Vitamin B12 for nerve function and blood health
•Provides essential minerals like Phosphorus and Selenium
•Low in calories and saturated fat
•Contains Omega-3 fatty acids for heart health

Storage Tips

•Store in the coldest part of the refrigerator for no more than 1-2 days
•Keep fillets tightly wrapped in plastic or in an airtight container
•Freeze for up to 6 months if vacuum-sealed or double-wrapped

Recipes with perch fillets

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easy

non-vegetariandairy-free

midwest

Fried Perch

Crispy, golden-brown perch fillets with a perfectly seasoned crust. This classic Midwest fish fry favorite is incredibly easy to make at home and brings back memories of lakeside dinners. Ready in under 30 minutes!

30 min

607cal

43gprotein

Frequently Asked Questions

How long do raw perch fillets last in the fridge?

Raw perch fillets should be consumed within 1 to 2 days of purchase for optimal freshness and safety.

Can I freeze perch fillets?

Yes, you can freeze them for up to 6 months. Ensure they are wrapped tightly to prevent freezer burn.

What is a good substitute for yellow perch?

Walleye, tilapia, or snapper are excellent substitutes due to their similar mild flavor and flaky texture.

How can I tell if the perch fillets are fresh?

Fresh fillets should have a mild, clean scent, firm flesh that springs back when touched, and a moist appearance without slime.

Is perch a high-mercury fish?

Yellow perch is generally considered a low-mercury fish, making it a safer choice for regular consumption compared to larger predators.

Do I need to remove the skin before cooking?

It is optional. The skin is edible and becomes crispy when pan-fried, but it can be easily removed if preferred.

What are the best cooking methods for perch?

Pan-searing, deep-frying, and baking are the most popular methods for this delicate fish.

Are there bones in perch fillets?

While fillets are usually deboned, always check for small pin bones along the midline before cooking or serving.

About perch fillets

perch fillets is a versatile ingredient found in cuisines around the world. With 91 calories per 100g and 18.6 grams of protein, it's a nutritious addition to many dishes.

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