Perch (Mixed Species, Cooked with Dry Heat)
Perch is a lean, nutrient-dense fish that offers a variety of essential vitamins and minerals. Known for its delicate flavor and firm texture, perch is an excellent source of high-quality protein, making it a great choice for health-conscious individuals looking to maintain a balanced diet.
When cooked using dry heat methods such as grilling, baking, or broiling, perch retains its nutritional value, providing a satisfying and wholesome option for any meal. With a rich profile of vitamins, minerals, and healthy fats, perch supports overall health and contributes to muscle growth and repair, immune function, and metabolic processes.
Nutritional Breakdown (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 117 kcal |
| Protein | 24.86 g |
| Fat | 1.18 g |
| Saturated Fats | 0.237 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 102 mg |
| Iron | 1.16 mg |
| Magnesium | 38 mg |
| Phosphorus | 257 mg |
| Potassium | 344 mg |
| Sodium | 79 mg |
| Zinc | 1.43 mg |
| Copper | 0.192 mcg |
| Manganese | 0.9 mg |
| Selenium | 16.1 mcg |
| Vitamin C | 1.7 mg |
| Thiamin (B1) | 0.08 mg |
| Riboflavin (B2) | 0.12 mg |
| Niacin (B3) | 1.9 mg |
| Vitamin B6 | 0.14 mg |
| Folate | 6.0 mcg |
| Vitamin B12 | 2.2 mcg |
| Vitamin A | 10 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Perch is a type of fish and can be an allergen for individuals who are sensitive to seafood. Those with known fish allergies should avoid consuming perch. It is important to consider any cross-contamination risks if the perch is prepared in environments where other allergens are present.
Dietary Preferences
- High-Protein: Perch is an excellent source of lean protein, making it suitable for individuals following a high-protein diet, such as athletes or those looking to support muscle recovery and growth.
- Low-Carb: With 0g of carbohydrates, perch is a suitable option for those following low-carb or ketogenic diets.
- Gluten-Free: Naturally gluten-free, perch is safe for individuals with gluten sensitivities or celiac disease.
- Heart-Healthy: Perch is low in saturated fats and contains essential omega-3 fatty acids, which are beneficial for heart health.
- Low in Calories: With only 117 kcal per 100g, perch is an ideal choice for those looking to manage their calorie intake while still enjoying a nutritious meal.
Health Benefits of Perch
- Rich in High-Quality Protein: Perch is an excellent source of lean protein, essential for muscle building, immune function, and tissue repair.
- Supports Bone Health: The calcium and phosphorus content in perch contributes to strong bones and teeth, supporting bone density and strength.
- Boosts Metabolism: Packed with B-vitamins such as niacin, riboflavin, and B12, perch supports the body’s metabolic processes, helping to convert food into energy.
- Heart Health: With a minimal amount of saturated fats and a good amount of potassium, perch can help regulate blood pressure, reduce cholesterol levels, and maintain overall cardiovascular health.
- Brain Function: Selenium and vitamin B6, found in perch, play key roles in cognitive function, brain health, and mood regulation.
- Boosts Immunity: The presence of zinc, iron, and vitamin C in perch supports a healthy immune system, helping to protect against infections.
Cooking Tips
When preparing perch, opt for dry heat cooking methods such as grilling, broiling, or baking. These methods preserve the fish’s delicate texture and allow it to retain its natural nutrients. You can season perch with herbs like dill, parsley, or thyme, and serve it with a light drizzle of olive oil or a squeeze of lemon for added flavor. Pairing it with vegetables like roasted asparagus, sautéed spinach, or a light salad can create a balanced, nutrient-packed meal.
Conclusion
Perch is a flavorful, lean fish that offers a wealth of nutritional benefits. Rich in protein, vitamins, and minerals, it makes a great addition to a healthy, balanced diet. Whether you’re looking to maintain muscle mass, support heart health, or simply enjoy a light, satisfying meal, perch is a versatile and wholesome option that can easily be incorporated into your culinary repertoire.
