Seafood
raw atlantic ocean perch.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
atlantic ocean perch
SERVING
CALORIES
79
PROTEIN
15.3g
CARBS
0g
FAT
1.5g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories79kcal—
Protein15.3g31%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat1.5g2%
Saturated fat0.27g1%
Trans fat0.01g—
Cholesterol52mg17%
Water83.1g—
MINERALS
Sodium287mg12%
Potassium187mg4%
Calcium28mg2%
Iron0.22mg1%
Magnesium23mg5%
Phosphorus248mg20%
Zinc0.29mg3%
Copper0.02mg2%
Manganese0.01mg0%
Selenium28.6µg52%
VITAMINS
Vitamin A12µg1%
Vitamin C0mg0%
Vitamin D1.2µg6%
Vitamin E0.76mg5%
Vitamin K0.10µg0%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.05mg4%
Niacin (B3)1.0mg6%
Pantothenic acid (B5)0.27mg5%
Vitamin B60.07mg4%
Folate (B9)9.0µg2%
Vitamin B121.5µg63%
%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 piece170g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean protein, essential for muscle building and repair.
- ✓Rich in selenium, a powerful antioxidant that supports immune function and thyroid health.
- ✓Provides Omega-3 fatty acids, which contribute to heart health by reducing inflammation and improving cholesterol levels.
- ✓Good source of Vitamin B12, crucial for nerve function and the formation of red blood cells.
COOKING TIPS
In the kitchen.
- 1Pat fillets completely dry with a paper towel before cooking to achieve a good sear and prevent steaming.
- 2Ocean perch has a mild flavor and firm, flaky texture, making it ideal for baking, broiling, pan-frying, or steaming.
- 3Cook until the internal temperature reaches 145°F (63°C) and the flesh is opaque and flakes easily with a fork. Avoid overcooking to prevent it from becoming dry.
- 4Season simply with salt, pepper, lemon, and herbs like dill or parsley to complement its delicate flavor.
STORAGE
Keep it fresh.
- Store fresh, raw perch in the coldest part of the refrigerator (below 40°F or 4°C) in an airtight container or tightly wrapped, and use within 1-2 days.
- For long-term storage, freeze at 0°F (-18°C) or below. Wrap individual fillets tightly in plastic wrap and place in a freezer bag to prevent freezer burn for up to 6 months.
FAQ
Frequently asked questions.
Is Atlantic Ocean Perch healthy?
Yes, Atlantic Ocean Perch is a very healthy choice. It's an excellent source of lean protein, low in calories and fat, and rich in essential nutrients like Omega-3 fatty acids, selenium, and Vitamin B12, all contributing to overall well-being.
What are the key nutritional benefits of Atlantic Ocean Perch?
Atlantic Ocean Perch provides high-quality lean protein essential for muscle repair and growth. It's also a good source of selenium, a powerful antioxidant, and Vitamin B12, crucial for nerve function. Additionally, it contains beneficial Omega-3 fatty acids that support heart health.
How much protein and calories are in Atlantic Ocean Perch?
Per 100 grams, raw Atlantic Ocean Perch contains approximately 15.31 grams of protein and only about 79 calories. It's a very lean protein source with minimal fat and no carbohydrates.
Is Atlantic Ocean Perch good for weight loss?
Yes, Atlantic Ocean Perch can be an excellent food for weight loss. Its high protein content helps with satiety, while its low calorie and fat count make it a lean option to include in a calorie-controlled diet.
Is Atlantic Ocean Perch suitable for a keto or low-carb diet?
Absolutely, Atlantic Ocean Perch is ideal for keto and low-carb diets. It contains 0 grams of carbohydrates per serving, making it a pure protein source that fits perfectly into these dietary plans.
Is Atlantic Ocean Perch gluten-free?
Yes, Atlantic Ocean Perch is naturally gluten-free. As a fresh fish, it contains no wheat, barley, or rye, making it a safe option for individuals with celiac disease or gluten sensitivity.
What are the best ways to cook Atlantic Ocean Perch?
Atlantic Ocean Perch is versatile and can be baked, broiled, pan-fried, or grilled. Its delicate flavor pairs well with simple seasonings like lemon, herbs, and a touch of olive oil. Be careful not to overcook, as it can dry out quickly.
What does Atlantic Ocean Perch taste like?
Atlantic Ocean Perch has a mild, slightly sweet flavor with a firm, flaky white flesh. It's not overly 'fishy,' making it a good choice for those who prefer lighter-tasting fish.
How should I store fresh Atlantic Ocean Perch?
Fresh Atlantic Ocean Perch should be stored in the coldest part of your refrigerator, ideally on a bed of ice, and consumed within 1-2 days of purchase. For longer storage, it can be frozen for up to 3-6 months in an airtight container or vacuum-sealed bag.
Does Atlantic Ocean Perch contain mercury?
Atlantic Ocean Perch is generally considered a low-mercury fish. Due to its smaller size and position in the food chain, it accumulates less mercury compared to larger, longer-lived predatory fish, making it a safe choice for regular consumption.
