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perch fillets.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
raw yellow perch fillets
SERVING
CALORIES
91
PROTEIN
18.6g
CARBS
0g
FAT
0.90g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories91kcal—
Protein18.6g37%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat0.90g1%
Saturated fat0.20g1%
Trans fat0g—
Cholesterol90mg30%
Water79.2g—
MINERALS
Sodium62mg3%
Potassium268mg6%
Calcium80mg6%
Iron0.90mg5%
Magnesium30mg7%
Phosphorus200mg16%
Zinc0.60mg5%
Copper0.05mg6%
Manganese0.04mg2%
Selenium12.6µg23%
VITAMINS
Vitamin A15µg2%
Vitamin C0mg0%
Vitamin D3.8µg19%
Vitamin E0.70mg5%
Vitamin K0.10µg0%
Thiamin (B1)0.09mg8%
Riboflavin (B2)0.12mg9%
Niacin (B3)1.7mg11%
Pantothenic acid (B5)0.75mg15%
Vitamin B60.15mg9%
Folate (B9)5.0µg1%
Vitamin B121.6µg67%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece120g
HEALTH BENEFITS
Why eat it.
- ✓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
COOKING TIPS
In the kitchen.
- 1Pan-fry with a light dusting of flour for a classic crispy texture
- 2Avoid overcooking; the flesh should be opaque and flake easily with a fork
- 3Season simply with lemon, butter, and herbs to highlight the mild flavor
STORAGE
Keep it fresh.
- 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
FAQ
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.
RECIPES
Cook with perch fillets.
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