If you're looking for a healthy and delicious seafood option, you might want to consider baked breaded or battered perch. A 100-gram serving of this dish packs in 181 calories, making it a great choice for those who want to watch their calorie intake.
In addition to being low in calories, perch is also a good source of protein and omega-3 fatty acids. It has a crispy texture and a subtle flavor, which makes it an ideal food to pair with various sauces. Moreover, perch is a sustainable seafood option, so you can feel good about your choice while enjoying your meal.
In this article, we'll explore the health benefits of perch, as well as some tips on how to prepare and serve it for maximum deliciousness.
Calories and Macronutrients
As mentioned earlier, a 100-gram serving of baked breaded or battered perch contains 181 calories. It also contains 17 grams of protein, 9 grams of fat (of which only 1.4 grams is saturated), and 11 grams of carbohydrates. Perch is a good source of several essential micronutrients, including selenium, phosphorus, and vitamin B12. It is also rich in omega-3 fatty acids, which are known to have many health benefits. However, if you're watching your sodium intake, you might want to eat perch in moderation, as it can be high in this mineral.
High in Protein
Protein is an essential macronutrient that is needed for building and repairing tissues in the body. Perch is a good source of high-quality protein, with a 100-gram serving containing 17 grams of this nutrient. In addition, protein is also known to help increase feelings of fullness and reduce hunger, which can be helpful for those looking to lose weight. By adding baked breaded or battered perch to your meal plan, you can ensure that you're consuming an adequate amount of protein every day.
Low in Fat
Perch is a lean fish that is naturally low in fat. A 100-gram serving of baked breaded or battered perch contains only 9 grams of fat, of which only 1.4 grams is saturated. This makes perch a great option for those who are looking to reduce their fat intake or maintain a healthy weight. By choosing baked or battered perch over fried options, you can further reduce the fat content of the dish.
Good Source of Omega-3 Fatty Acids
Omega-3 fatty acids are a type of healthy fat that are important for brain health, heart health, and reducing inflammation in the body. Perch is a good source of these fatty acids, with a 100-gram serving containing about 400 milligrams. By eating perch regularly, you can boost your intake of omega-3s and potentially reduce your risk of chronic diseases like heart disease and arthritis.
May Help with Weight Loss
As mentioned earlier, perch is high in protein and low in fat, which can make it a helpful food for those trying to lose weight. Protein can increase feelings of fullness and reduce appetite, while low-fat foods are generally lower in calories. By incorporating baked or battered perch into your diet, you can enjoy a filling and satisfying meal that won't wreck your calorie budget.
Potential Health Benefits
In addition to being a good source of omega-3s, perch may have other potential health benefits as well. Some studies have suggested that consuming fish may have a protective effect against certain types of cancer, dementia, and depression. However, more research is needed to confirm these benefits, and it's important to note that baked or battered perch shouldn't be relied upon as a cure-all for any health condition.
Crispy Texture with Subtle Flavor
One of the reasons why baked breaded or battered perch is so popular is its crispy texture and subtle flavor. The breading or batter helps to create a crunchy exterior, while the mild flavor of the fish allows you to play with different sauces and seasonings to create a customized taste experience. Whether you prefer your perch with a tangy tartar sauce, a spicy Sriracha mayo, or a sweet and sour glaze, there are plenty of flavor combinations to explore.
Pairs Well with Various Sauces
As mentioned earlier, perch is a versatile fish that pairs well with different sauces and preparations. Some popular sauces to serve with baked breaded or battered perch include:
- Tartar sauce
- Cocktail sauce
- Remoulade sauce
- Sriracha mayo
- Sweet and sour sauce
You can also experiment with different seasonings and spices to give your perch a unique twist. Some ideas to try include lemon pepper, Cajun spice, garlic salt, or Old Bay seasoning.
Sustainable Seafood Option
Perch is a type of freshwater fish that is often farmed or caught in sustainable ways. By choosing perch over other types of seafood, you can support sustainable fishing practices and help protect aquatic ecosystems. To ensure that you're buying sustainable perch, look for products that have been certified by organizations like the Marine Stewardship Council or the Aquaculture Stewardship Council.
Delicious Addition to any Meal
Finally, baked breaded or battered perch is a delicious addition to any meal. Whether you're serving it as the main course, adding it to a salad, or using it as a sandwich filler, perch can help elevate the flavor and nutritional value of your dish. With its mild flavor, crispy texture, and versatility, perch is sure to become a staple in your kitchen.
Perch is a sustainable seafood option that is both delicious and nutritious. It's a great source of protein, omega-3 fatty acids, and several important micronutrients, and can be prepared in a variety of ways to suit your taste preferences.
5 FAQ About Baked Breaded or Battered Perch
1. Is baked breaded or battered perch healthy?
The calorie count of 181 for 100g of baked breaded or battered perch suggests it is a relatively healthy option. However, the cooking method and ingredients used to coat the fish can greatly impact its nutritional value.
2. How is baked breaded or battered perch prepared?
Perch fillets are typically coated in a mixture of beaten egg, breadcrumbs or batter, and seasoning before being baked in the oven. This gives the fish a crispy outer layer.
3. What is the difference between breaded and battered perch?
Breaded perch is coated in breadcrumbs, while battered perch is coated in a mixture of flour, egg, and seasoning. Breaded fish tends to be lighter and crispier, while battered fish is thicker and has a denser texture.
4. What are some healthy side dishes to serve with baked breaded or battered perch?
As perch is a source of protein, it pairs well with vegetables such as steamed broccoli, roasted carrots, or a fresh salad. Quinoa or brown rice also make for healthy carbohydrate options.
5. Can baked breaded or battered perch be frozen?
Yes, baked breaded or battered perch can be frozen. Once cooked, allow the fish to cool before placing it in an airtight container and freezing for up to three months. When ready to eat, thaw overnight in the fridge and reheat in the oven until crispy.