Delicious Ocean Perch Recipes

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Baked ocean perch with lemon The Top Meal
Baked ocean perch with lemon The Top Meal from thetopmeal.com
Ocean perch, also known as redfish, is a tasty, mild-flavored white fish that is found in the waters of the North and South Atlantic. If you've never tried ocean perch, you'll be pleasantly surprised by its delicate flavor and flaky texture. It is a great choice for those looking for a healthier alternative to some of the other types of fish. Here are some delicious ocean perch recipes that are sure to please.

Pan-Fried Ocean Perch

This is a simple, yet delicious way to enjoy ocean perch. The mild flavor of the fish is complemented by the flavorful pan-fried coating.

Ingredients:

  • 2 pounds ocean perch fillets
  • 1/2 cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 tablespoons olive oil

Instructions:

  • In a shallow dish, mix together the flour, salt, and pepper.
  • Dip the ocean perch fillets in the flour mixture, coating both sides evenly.
  • Heat the olive oil in a large skillet over medium heat.
  • Carefully place the coated ocean perch fillets in the skillet.
  • Cook for 2-3 minutes on each side, until golden brown and the fish flakes easily with a fork.
  • Serve with your favorite sides and enjoy!

Nutrition:

One serving (3 ounces) of pan-fried ocean perch provides approximately 140 calories, 20 grams of protein, 5 grams of fat, and 0 grams of carbohydrates. It is also an excellent source of vitamins A, D, and B12, as well as iron, zinc, and magnesium.

Grilled Ocean Perch with Herbed Butter

This is a delicious way to enjoy ocean perch on the grill. The fish is flavored with a delicious herbed butter, which adds a great depth of flavor.

Ingredients:

  • 2 pounds ocean perch fillets
  • 1/4 cup butter, melted
  • 1 teaspoon chopped fresh parsley
  • 1 teaspoon chopped fresh chives
  • 1/2 teaspoon chopped fresh thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper

Instructions:

  • Preheat the grill to medium-high heat.
  • In a small bowl, mix together the melted butter, parsley, chives, thyme, salt, and pepper.
  • Brush the herbed butter mixture on both sides of the ocean perch fillets.
  • Place the fillets on the preheated grill.
  • Cook for 2-3 minutes on each side, until the fish flakes easily with a fork.
  • Serve with your favorite sides and enjoy!

Nutrition:

One serving (3 ounces) of grilled ocean perch with herbed butter provides approximately 140 calories, 20 grams of protein, 5 grams of fat, and 0 grams of carbohydrates. It is also an excellent source of vitamins A, D, and B12, as well as iron, zinc, and magnesium.

Baked Ocean Perch with Parmesan

This is a simple, yet delicious way to enjoy ocean perch. The mild flavor of the fish is complemented by the flavorful Parmesan coating.

Ingredients:

  • 2 pounds ocean perch fillets
  • 1/2 cup grated Parmesan cheese
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon ground black pepper
  • 2 tablespoons olive oil

Instructions:

  • Preheat the oven to 350 degrees F.
  • In a shallow dish, mix together the Parmesan cheese, garlic powder, onion powder, and pepper.
  • Dip the ocean perch fillets in the Parmesan cheese mixture, coating both sides evenly.
  • Arrange the coated fillets in a single layer on a greased baking sheet.
  • Drizzle with the olive oil.
  • Bake in the preheated oven for 15-20 minutes, until golden brown and the fish flakes easily with a fork.
  • Serve with your favorite sides and enjoy!

Nutrition:

One serving (3 ounces) of baked ocean perch with Parmesan provides approximately 140 calories, 20 grams of protein, 5 grams of fat, and 0 grams of carbohydrates. It is also an excellent source of vitamins A, D, and B12, as well as iron, zinc, and magnesium.

Conclusion

If you are looking for a delicious and healthy way to enjoy fish, ocean perch is an excellent choice. It is mild in flavor and has a flaky, delicate texture. Try one of these delicious ocean perch recipes, and you won't be disappointed!

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