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fish perch grilled
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Fish, perch, grilled

🔥 121 Calories
💪 19.4g Protein
🥑 4.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Seafood
Fish, perch, grilled
Energy density
Moderate
121 kcal per 100g
Macro energy profile
Protein-led
67% Protein · 0% Carbohydrates · 33% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in vitamin B12High in proteinHigh in phosphorusLow in sugarUSDA data

Nutritional Information

121
kcal/100g
Protein
19.4g
Carbohydrates
0g
Fat
4.2g

About Fish, perch, grilled

Fish, perch, grilled is a popular aquatic delicacy known for its mild flavor and flaky texture. Originating from freshwater bodies, perch is widely harvested in North America and Europe, where it is often enjoyed in various culinary traditions. Grilling enhances its natural flavors, making it a preferred cooking method that retains moisture while adding a subtle smokiness. This versatile fish can be served on its own or incorporated into a wide range of dishes, from salads to tacos, appealing to both seafood lovers and those new to fish.

Nutritionally, grilled perch is a low-calorie food, providing approximately 121 calories per 100 grams. It is an excellent source of protein, boasting 19.4 grams per serving, which supports muscle growth and repair. Additionally, perch contains healthy fats (4.2g) while being devoid of carbohydrates, making it suitable for low-carb diets. With essential vitamins and minerals, including Vitamin B12 and iron, grilled perch contributes to overall health, supporting nerve function and oxygen transport in the body. Its low fat and sodium content also make it a heart-healthy option.

Health Benefits

Supports muscle growth and repair due to high protein content.
Rich in Vitamin B12, essential for nerve health.
Contains iron, which aids in oxygen transport in the blood.
Low in calories, making it suitable for weight management.
Heart-healthy due to low levels of saturated fat.
Rich in omega-3 fatty acids, beneficial for brain health.
Helps in maintaining a balanced diet with essential nutrients.
May improve mood and cognitive function due to its nutrient profile.
Supports skin health with its healthy fats.
Versatile ingredient for various healthy recipes.

Recommended Food Pairings

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Lemon - enhances flavor and adds vitamin C.
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Quinoa - provides a complete protein and fiber.
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Spinach - rich in iron and complements the fish's protein.
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Brown rice - a healthy carbohydrate side that balances the meal.
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Avocado - adds healthy fats and creaminess.

How to Consume

Serving size
150g
Frequency
2-3 times per week
  • •Grill with herbs and spices for enhanced flavor.
  • •Pair with a fresh salad for a balanced meal.
  • •Serve with a side of whole grains for added fiber.
  • •Incorporate into tacos with fresh vegetables.
  • •Use leftovers in a fish chowder or soup.

Selection & Storage

How to choose:

  • ✓Look for bright, clear eyes indicating freshness.
  • ✓Check for a clean, ocean-like smell; avoid fish with strong odors.
  • ✓Ensure the flesh is firm and bounces back when pressed.
  • ✓Select fillets with a moist, glistening surface.
Storage
Store in the refrigerator at 0-4°C (32-39°F) in an airtight container.
Shelf life
3-5 days refrigerated, up to 6 months frozen.

Warnings & Contraindications

  • ⚠️Individuals allergic to fish should avoid consuming perch.
  • ⚠️People with specific dietary restrictions may need to consult a healthcare provider.
  • ⚠️Excessive consumption of fish may lead to mercury accumulation.
  • ⚠️Ensure proper cooking to avoid foodborne illnesses.

Frequently Asked Questions

How many calories does Fish, perch, grilled have?

Fish, perch, grilled contains approximately 121 calories per 100 grams. This makes it a low-calorie option, ideal for those looking to manage their weight while enjoying a nutritious meal.

Is Fish, perch, grilled healthy?

Yes, Fish, perch, grilled is considered healthy due to its high protein content, essential vitamins like B12, and low levels of saturated fat and calories. It supports muscle health and overall well-being.

How should Fish, perch, grilled be stored?

Fish, perch, grilled should be stored in the refrigerator at temperatures between 0-4°C (32-39°F) in an airtight container. It can last 3-5 days in the fridge and up to 6 months in the freezer.

What are the benefits of eating Fish, perch, grilled?

Eating Fish, perch, grilled provides numerous health benefits, including high protein content that aids muscle repair, essential vitamins for nerve function, and low calories that help with weight management.

How much Fish, perch, grilled can I eat per day?

It is recommended to consume Fish, perch, grilled about 2-3 times per week, with a serving size of approximately 150 grams, ensuring a balanced intake of protein and nutrients.

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