If you're looking for a low-calorie and nutritious seafood option, cooked ocean perch fillet is a great choice. A 4-1/2" X 2" X 3/8" serving of this fish contains just 69 calories. Not only is it low in calories, but ocean perch fillet is also packed with nutrients that promote good health. In this article, we'll explore the benefits of eating ocean perch fillet, its nutritional value, healthy cooking methods, recipes, and more.

In addition to being low in calories, cooked ocean perch fillet is a great source of lean protein, omega-3 fatty acids, and essential vitamins and minerals. A 100-gram serving of ocean perch fillet contains about 22 grams of protein, which is essential for building and repairing muscle tissue. It's also high in selenium, vitamin B12, and niacin, which promote healthy brain function, strong bones, and a healthy metabolism.

If you're looking for a delicious and nutritious way to incorporate more seafood into your diet, cooked ocean perch fillet is definitely worth trying. In the following sections, we'll explore some practical tips and strategies for cooking and preparing this delicious fish.

Calories in Cooked Ocean Perch Fillet

As mentioned earlier, a 4-1/2" X 2" X 3/8" serving of cooked ocean perch fillet contains just 69 calories. This makes it a great option for those who are watching their calorie intake. To put this into perspective, a 3-ounce serving of cooked chicken breast contains about 140 calories, while a 3-ounce serving of cooked salmon contains about 177 calories.

Fish Serving Size and Calories

When it comes to seafood, serving size and calorie count can vary greatly depending on the type of fish, the cooking method, and the portion size. As a general rule, a 3-ounce serving of cooked fish is about the size of a deck of playing cards, and contains approximately 90-100 calories. However, this can vary based on the specific fish. For example, a 3-ounce serving of cooked tilapia contains only about 94 calories, while a 3-ounce serving of cooked Atlantic salmon contains about 177 calories. It's important to check the nutrition label or do some research to determine the calorie count and serving size of your favorite fish.

Benefits of Eating Ocean Perch Fillet

Cooked ocean perch fillet is packed with nutrients that promote good health. Here are just a few of the benefits of incorporating it into your diet:

• High in lean protein, which promotes muscle growth and repair
• Rich in omega-3 fatty acids, which reduce inflammation and promote heart health
• High in selenium, which supports a healthy immune system
• Rich in vitamin B12, which supports brain function and emotional health

Nutrients in Ocean Perch Fillet

Cooked ocean perch fillet contains a wide range of essential vitamins and minerals. Here are some of the key nutrients found in a 100-gram serving of ocean perch fillet:

• Protein: 22 grams
• Omega-3 fatty acids: 465 milligrams
• Selenium: 49 micrograms
• Vitamin B12: 2.0 micrograms
• Niacin: 4.1 milligrams
• Phosphorus: 226 milligrams

Healthy Cooking Methods for Ocean Perch Fillet

When cooking ocean perch fillet, it's important to use healthy cooking methods that preserve its nutritional value. Here are some tips for cooking it in a healthy and delicious way:

• Bake or broil: These cooking methods preserve the fish's natural oils and flavors without adding extra fat.
• Grill: Grilled fish has a great smoky flavor and is lower in fat than fried fish.
• Steam: Steaming fish is a great way to preserve its texture and nutritional value.

Ocean Perch Fillet Recipes

If you're looking for some inspiration for cooking your ocean perch fillet, here are a few recipes to try:

• Crispy Baked Ocean Perch Fillet: This recipe uses a crispy panko breadcrumb coating to add texture and flavor to the fish. Simply coat the fillets in the breadcrumbs, bake them in the oven, and enjoy!
• Lemon and Herb Grilled Ocean Perch Fillet: This recipe uses a lemon and herb marinade to add flavor to the fish before grilling. The result is a delicious and healthy meal that's perfect for a summer barbecue.
• Garlic Steamed Ocean Perch Fillet: This recipe uses garlic, ginger, and soy sauce to create a flavorful marinade for the fish. The fish is then steamed to perfection, resulting in a moist and tender fillet.

Buying and Storing Ocean Perch Fillet

When buying ocean perch fillet, look for fish that is fresh and firm to the touch. It should also have a mild ocean smell, rather than a fishy smell. If you're buying pre-packaged fish, check the expiration date and make sure that the fish hasn't been sitting in the store for too long. To store ocean perch fillet, wrap it tightly in plastic wrap or place it in an airtight container. It should be stored in the coldest part of your refrigerator and consumed within 2-3 days of purchase.

How to Prepare Ocean Perch Fillet

Preparing ocean perch fillet is easy and straightforward. Simply rinse the fillets under cold running water and pat them dry with a paper towel. From there, you can choose to bake, broil, grill, or steam the fish according to your preferred method. If you're using a marinade or seasoning, make sure to apply it evenly to the fish before cooking. If you're using a dry rub, be sure to pat it into the fish to ensure that it sticks.

Sustainability of Ocean Perch Fillet

Ocean perch is a sustainable fish that is managed by the National Marine Fisheries Service. However, like all seafood, it's important to choose fish that are caught or farmed in a sustainable and responsible way. Look for ocean perch fillet that is labeled as "MSC Certified" or "Aquaculture Stewardship Council Certified" to ensure that the fish has been sustainably sourced.

Health Risks of Ocean Perch Fillet

While ocean perch fillet is generally safe and healthy to eat, there are some health risks associated with consuming certain types of fish. According to the Environmental Defense Fund, ocean perch caught in the Atlantic Ocean can contain high levels of mercury, which can be harmful to human health if consumed in large amounts. It's important to check the fish's country of origin and consult with your doctor to determine how much ocean perch fillet is safe for you to eat.