1 Medium (yield After Cooking, Bone Removed) Cooked Perch contains 321 calories, making it a low-calorie and healthy option for your meals. Perch is a type of freshwater fish that belongs to the Percidae family, and it has a mild, delicate flavor that pairs well with many dishes.
Aside from being low in calories, perch is also a rich source of protein, omega-3 fatty acids, and essential nutrients like vitamin B12, iron, and selenium. It is also low in mercury, which makes it a safer option to eat compared to larger fish like tuna or swordfish.
In this article, we'll talk about the nutrition facts and health benefits of perch, share easy and healthy perch recipes, and provide tips on how to buy and store perch for best results.
What is Perch?
Perch is a freshwater fish that can be found in lakes, rivers, and streams across North America and Europe. There are many species of perch, but the most common one is the yellow perch, which has a yellow-green body with distinct vertical stripes. Perch has a mild, sweet flavor with a slightly firm texture. It can be cooked in various ways, including grilling, baking, broiling, or frying. Perch fillets are boneless and easy to prepare, and they make a delicious and nutritious addition to your meals.
How Many Calories Does Cooked Perch Contain?
A medium-sized cooked perch (yield after cooking, bone removed) contains 321 calories, with 11 grams of fat, 47 grams of protein, and 0 grams of carbs. Compared to other types of meat, perch is a low-calorie and low-fat option that can help you maintain a healthy weight and reduce the risk of chronic diseases like heart disease, diabetes, and cancer.
Perch Nutrition Facts
Perch is a nutrient-dense food that provides a wide range of essential vitamins and minerals. One serving (100 grams) of cooked perch contains: - calories: 116 - Protein: 20 grams
Health Benefits of Perch
Perch is not only delicious but also nutritious. It offers numerous health benefits, such as: - High in protein: Perch is an excellent source of protein, which is essential for muscle growth, repair, and maintenance. - Rich in omega-3s: Perch is a good source of omega-3 fatty acids, which can help reduce inflammation, lower blood pressure, and protect against heart disease and stroke.
Easy and Healthy Perch Recipes
Perch is a versatile fish that can be prepared in many ways. Here are some easy and healthy perch recipes you can try out: - Grilled Perch with Lemon and Herbs - Baked Perch with Tomatoes and Olives
How to Cook Perch for Maximum Flavor
Perch has a delicate flavor that can be enhanced with the right cooking techniques. Here are some tips on how to cook perch for maximum flavor: - Keep it simple: Perch has a mild flavor, so avoid overpowering it with strong seasonings or sauces. - Cook it low and slow: Perch can be prone to overcooking and becoming dry, so aim for a low and slow cooking method like baking or poaching to keep it moist and flavorful.
Best Side Dishes to Serve with Perch
Perch goes well with a variety of side dishes that can complement its mild flavor and texture. Here are some of the best side dishes to serve with perch: - Roasted vegetables like asparagus, broccoli, or carrots - Leafy green salad with tangy vinaigrette dressing
Perch vs Other Fish: Which is Healthier?
Perch is a healthy and nutritious food that can provide many health benefits. But how does it compare to other types of fish? Let's take a look: - Tilapia: Perch has fewer calories and fat than tilapia, which can make it a better option for weight management. - Salmon: Salmon is higher in omega-3 fatty acids than perch, but it also contains more calories and fat.
Tips for Buying and Storing Perch
Choosing and storing perch can be challenging, but with a few tips, you can ensure that you're getting the best quality fish. Here are some tips for buying and storing perch: - Look for fresh perch: Choose perch that has clear eyes, bright skin, and a fresh smell. - Keep it cold: Perch should be stored in the refrigerator at 32 to 38°F to keep it fresh and safe to eat for up to 2 days.
FAQs About Perch
If you have any questions or concerns about perch, we've got you covered. Here are some common FAQs about perch: - Is perch healthy for you? Yes, perch is a healthy and nutritious food that can provide many health benefits. - What are some cooking techniques to use for perch? Perch can be grilled, baked, broiled, or fried for maximum flavor and texture.
Perch is a low-calorie and low-fat option that can help you maintain a healthy weight and reduce the risk of chronic diseases like heart disease, diabetes, and cancer.
FAQs About Medium Cooked Perch calories
1. What is the serving size for medium cooked perch?
The serving size for medium cooked perch is one, which yields about 321 calories. This serving size assumes that the bone has been removed from the fish.
2. What are the nutritional benefits of medium cooked perch?
Medium cooked perch is a great source of lean protein, omega-3 fatty acids, vitamins B12 and D, and minerals like selenium and phosphorus.
3. How should I cook medium perch?
You can cook medium perch in a variety of ways, including grilling, broiling, baking, and frying. It's important to cook the fish to an internal temperature of 145°F to ensure it's safe to eat.
4. Is medium cooked perch a healthy food choice?
Yes, medium cooked perch is a healthy food choice. It's low in calories and fat, and high in protein and essential nutrients. However, like all foods, it should be consumed in moderation as part of a balanced diet.
5. Can I include medium cooked perch in my weight loss diet?
Yes, you can include medium cooked perch in your weight loss diet. It's a low-calorie, high-protein food that can help you feel full and satisfied while consuming fewer calories. Just be mindful of portion sizes and how you prepare the fish.