Seafood | Pescatarian Gluten Free Low Carb Keto

Perch Fillet

Perca fluviatilis Allergens: Fish
Perch Fillet

Sourcing & Taxonomy

  • Family Percidae
  • Primary Cuisine North American
  • Seasonality Spring, Summer
  • Source Wild-caught/Farmed Fish

The Forktionary Angle

"The mild-mannered freshwater favorite, offering a crisp-fried potential that rivals even the best ocean catches."

Definition

A lean, freshwater fish fillet with a mild, sweet flavor and a tender, flaky white flesh.

Sensory Profile

TasteMild, Sweet, Clean, Briny
TextureTender, Flaky, Lean
AromaFresh, Aquatic, Subtle
AcidityLow

Technical Metrics

Mercury Level

Low (safe for frequent consumption)

Optimal Cooking Temp

145°F (63°C) internal

Protein Content

~18-20g per 100g serving

Nutrition Facts

Per 112 g
Calories79 kcal
Total Fat0.7 g
Saturated Fat0.1 g
Trans Fat0 g
Cholesterol90 mg
Protein17 g
Total Carbohydrate0 g
Dietary Fiber0 g
Total Sugars0 g
Calcium20 mg
Iron0.5 mg
Potassium350 mg

Chef’s Secret

For a crispy skin, pat fillets completely dry before pan-searing. Start skin-side down in hot oil and don't overcrowd the pan.

Substitutions

Best Match

Tilapia Fillet

1:1

Very similar mild flavor and lean, flaky texture. Great all-purpose white fish.

Cod Fillet

1:1

Mild flavor, but can be thicker and firmer. Versatile for baking, frying, or grilling.

Flounder Fillet

1:1

Extremely delicate and thin, similar mildness. Best for quick, gentle cooking.

Walleye Fillet

1:1

A freshwater fish with a slightly firmer texture and a clean, mild flavor.

Buying Guide

Choose fillets with a firm, translucent appearance and no strong fishy odor. Avoid discolored or dry-looking edges.

Flavor Pairings

Lemon Butter Dill Parsley Tartar Sauce Asparagus Potatoes Corn White Wine