A steamed or poached perch weighing 1 large (yield after cooking, bone removed) contains approximately 186 calories. Perch is a popular fish that is a rich source of essential nutrients, and in this article, we'll explore further why this fish should be a part of your diet.
Perch is a low-calorie, low-fat, and low-carbohydrate fish that is a rich source of protein and essential nutrients. It is also an excellent source of omega-3 fatty acids, which help in promoting heart health. It is a perfect option if you are looking for a healthy and low-calorie meal.
In this article, we'll talk about the health benefits of perch, how it is prepared, and some serving suggestions that will help you incorporate this nutritious fish in your diet.
Perch is a highly nutritious fish that is low in calories and high in protein. A 1 large (yield after cooking, bone removed) steamed or poached perch contains approximately 186 calories, 24 grams of protein, 2 grams of fat, and 0 grams of carbohydrates. It also provides a rich supply of essential nutrients, including vitamin B12, niacin, phosphorus, and selenium. The omega-3 fatty acids present in perch are essential for maintaining heart health, reducing inflammation, and improving brain function. These essential fats cannot be produced by our bodies and must be obtained through our diet. Perch is also low in mercury and other pollutants, making it a safe and healthy option for regular consumption.
Serving Size
The suggested serving size for perch is roughly 3-4 ounces, which is equivalent to the size of a deck of cards. Consuming this serving size will provide you with approximately 93-125 calories, 12-16 grams of protein, 1-2 grams of fat, and 0 grams of carbohydrates.
Calories per Serving
A 3-4 ounce serving of steamed or poached perch (without any added sauces or seasoning) contains approximately 93-125 calories.
Benefits for Health
Perch is a highly nutritious fish that provides numerous health benefits. It is a rich source of protein and essential nutrients, which help in maintaining healthy bones, muscles, and tissues. The omega-3 fatty acids present in perch help in reducing inflammation in the body, improving brain function, and promoting heart health. They also aid in reducing the risk of chronic diseases such as arthritis, cancer, and diabetes. Perch is low in mercury and other pollutants, making it a safe and healthy option for regular consumption.
Protein Content
Perch is a rich source of protein, with a 3-4 ounce serving providing approximately 12-16 grams of protein. Protein is an essential nutrient that helps in building and repairing muscles, promoting healthy hair and skin, and supporting the immune system.
Low in Fat
Perch is a low-fat fish, with a 3-4 ounce serving providing only 1-2 grams of fat. Consuming a low-fat diet can help in reducing the risk of heart diseases and maintaining healthy cholesterol levels, making perch an ideal food for people looking for a healthy and low-fat diet.
Low in Carbohydrates
Perch is a low-carbohydrate food, making it ideal for people following a low-carbohydrate or ketogenic diet. A 3-4 ounce serving of perch provides 0 grams of carbohydrates, which can help in maintaining healthy blood sugar levels and reducing the risk of diabetes.
Rich in Essential Nutrients
Perch is a rich source of essential nutrients, including vitamin B12, niacin, phosphorus, and selenium. These nutrients play a crucial role in maintaining healthy bones, muscles, and tissues, promoting a healthy immune system, and reducing the risk of chronic diseases.
Cooking Methods
Perch can be prepared in various ways, including steaming, poaching, baking, grilling, and frying. Steaming and poaching are healthier methods of cooking perch as they do not involve the use of oil or any high-fat sauces. When baking or grilling perch, it is best to marinate it in a low-fat and low-sodium sauce to infuse flavor and keep it moist. Frying perch is not recommended as it adds unnecessary fat and calories to the fish.
Serving Suggestions
Perch can be served with various sides, including vegetables, grains, and salads. Here are some serving suggestions for your next perch meal: - Steamed perch with a side of roasted vegetables - Poached perch with a mixed green salad and quinoa
Conclusion
Perch is a highly nutritious fish that is a rich source of protein, essential nutrients, and omega-3 fatty acids. It is low in calories, fat, and carbohydrates, making it an ideal food for people looking for a healthy and low-calorie diet. It can be prepared in various ways and served with different sides to create a delicious and healthy meal. So, include perch in your diet and reap its numerous health benefits today!
The omega-3 fatty acids present in perch are essential for maintaining heart health, reducing inflammation, and improving brain function.
Frequently Asked Questions About Steamed or Poached Perch
1. How many calories are in a serving of steamed or poached perch?
One large serving of steamed or poached perch (with bone removed) contains 186 calories.
2. What are the health benefits of eating steamed or poached perch?
Perch is a good source of protein, omega-3 fatty acids, vitamin D, and other nutrients that promote heart and brain health, reduce inflammation, and support immune function.
3. How should I prepare steamed or poached perch?
To steam or poach perch, place it in a steaming basket or a pan with a small amount of water or broth. Cook until the fish is opaque and flakes easily with a fork, about 10-12 minutes. Serve with your favorite vegetables and a squeeze of lemon.
4. Can I eat steamed or poached perch if I have a fish allergy?
If you have a fish allergy, you should not consume perch or any other fish, as it can trigger an allergic reaction.
5. Is perch sustainable and safe to eat?
Perch is a sustainable seafood option that is generally safe to eat, but it is important to choose fish that is sourced from reputable and sustainable fisheries. Always follow proper food safety guidelines when handling and preparing fish.