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Ocean Perch
Fish
Nutri-ScoreA

Ocean Perch

Sebastes spp.

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Ocean Perch provides 120 kcal, 20g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Ocean perch is a lean fish known for its mild flavor and flaky texture, making it a popular choice in various culinary dishes. Rich in protein and essential nutrients, it supports overall health and well-being.

Also known as:
Pacific Ocean PerchRed Perch
Scientific NameSebastes spp.
Region of OriginNorth America
Popular Comparisons:
Ocean PerchOcean PerchVSAlaska Plaice FilletAlaska Plaice FilletOcean PerchOcean PerchVSAlbacore TunaAlbacore TunaOcean PerchOcean PerchVSAlbacore White TunaAlbacore White TunaOcean PerchOcean PerchVSAlbacore White Tuna LoinAlbacore White Tuna LoinOcean PerchOcean PerchVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletOcean PerchOcean PerchVSAmerican PlaiceAmerican PlaiceOcean PerchOcean PerchVSAmerican Plaice FilletAmerican Plaice FilletOcean PerchOcean PerchVSAnchoviesAnchoviesOcean PerchOcean PerchVSArctic CharArctic CharOcean PerchOcean PerchVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
80%
Fiber0g
Total24.0g
Protein
20g(83%)
Fats
4g(17%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122.4 µg (100%)
Vitamin D3 µg (15%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium40 µg (73%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, ocean perch supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, it promotes heart health by reducing inflammation and lowering blood pressure.
✓Contains essential vitamins and minerals, including Vitamin B12 and selenium, which are crucial for energy metabolism and immune function.
✓Low in calories and fat, it is a great option for weight management and maintaining a healthy diet.

Possible Risks & Side Effects

!May contain trace amounts of mercury; pregnant women and young children should limit consumption.
!Allergic reactions can occur in individuals sensitive to fish; caution is advised.

How to Prepare & Consume

Best enjoyed grilled, baked, or steamed to preserve its delicate flavor and nutritional value. Avoid deep frying to maintain health benefits.

Smart Selection & Storage

How to Select

Choose ocean perch that has a fresh, mild scent and firm, shiny flesh. Avoid fish with a strong odor or dull appearance.

How to Store

Store in the coldest part of the refrigerator and consume within 2 days. For longer storage, freeze in an airtight container.

Myths vs Realities

MythAll fish are high in mercury.
RealityNot all fish contain high levels of mercury; ocean perch is generally considered safe.
MythFish is not a good source of protein.
RealityFish, including ocean perch, is an excellent source of high-quality protein.
MythYou can only eat fish if it's fresh.
RealityFrozen fish can be just as nutritious as fresh fish if properly handled.

Healthy Recipes

Lemon Herb Grilled Ocean Perch

This light and zesty grilled ocean perch is marinated in a blend of fresh herbs and lemon juice, making it a perfect healthy dish for summer barbecues.

Ingredients
  • 4 ocean perch fillets
  • 2 tablespoons olive oil
  • Juice of 2 lemons
  • 2 cloves garlic, minced
  • 1 tablespoon fresh parsley, chopped
  • 1 tablespoon fresh dill, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together olive oil, lemon juice, garlic, parsley, dill, salt, and pepper.
  2. 2. Place the ocean perch fillets in a shallow dish and pour the marinade over them. Let it marinate for at least 30 minutes.
  3. 3. Preheat the grill to medium-high heat and grill the fillets for 4-5 minutes on each side until cooked through.

Ocean Perch Tacos with Mango Salsa

These vibrant ocean perch tacos are topped with a refreshing mango salsa, providing a burst of flavor and nutrients in every bite.

Ingredients
  • 4 ocean perch fillets
  • 8 corn tortillas
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Salt to taste
  • Cilantro for garnish
Instructions
  1. 1. In a bowl, combine mango, red onion, jalapeño, lime juice, and salt to make the salsa.
  2. 2. Season the ocean perch fillets with salt and grill or pan-sear them for about 4-5 minutes on each side.
  3. 3. Warm the corn tortillas, fill them with the grilled perch, and top with mango salsa and cilantro.

Baked Ocean Perch with Quinoa and Spinach

This wholesome baked ocean perch dish is served with a nutritious quinoa and spinach side, making it a complete meal packed with protein and fiber.

Ingredients
  • 4 ocean perch fillets
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C). Place the ocean perch fillets on a baking sheet and season with garlic powder, salt, and pepper.
  2. 2. Bake the fish for 15-20 minutes until flaky and cooked through.
  3. 3. Meanwhile, cook quinoa in vegetable broth according to package instructions, then stir in fresh spinach and olive oil before serving alongside the baked perch.

Ocean Perch Stir-Fry with Broccoli and Bell Peppers

This quick and colorful stir-fry features ocean perch with vibrant vegetables, making it a nutritious and satisfying meal ready in under 30 minutes.

Ingredients
  • 4 ocean perch fillets, cut into bite-sized pieces
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, minced
Instructions
  1. 1. Heat sesame oil in a large skillet over medium-high heat, then add ginger and sauté for 1 minute.
  2. 2. Add the ocean perch pieces and cook until they start to turn golden, about 3-4 minutes.
  3. 3. Add broccoli and bell peppers, stir in soy sauce, and cook for an additional 5-7 minutes until vegetables are tender-crisp.

Ocean Perch with Avocado and Tomato Salad

This refreshing salad features grilled ocean perch on a bed of avocado and tomatoes, drizzled with a light vinaigrette for a healthy, satisfying meal.

Ingredients
  • 4 ocean perch fillets
  • 2 avocados, diced
  • 2 cups cherry tomatoes, halved
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Season the ocean perch fillets with salt and pepper, then grill or pan-sear them until cooked through.
  2. 2. In a bowl, combine diced avocado and cherry tomatoes, then drizzle with olive oil, lemon juice, salt, and pepper.
  3. 3. Serve the grilled perch on top of the avocado and tomato salad.

Spicy Ocean Perch with Cauliflower Rice

This spicy ocean perch dish is served over cauliflower rice for a low-carb, flavorful meal that’s both healthy and satisfying.

Ingredients
  • 4 ocean perch fillets
  • 1 tablespoon chili powder
  • 1 teaspoon paprika
  • 1 tablespoon olive oil
  • 1 head cauliflower, grated
  • Salt and pepper to taste
Instructions
  1. 1. Season the ocean perch fillets with chili powder, paprika, salt, and pepper.
  2. 2. Heat olive oil in a skillet and cook the seasoned perch for 4-5 minutes on each side until cooked through.
  3. 3. In another skillet, sauté the grated cauliflower in olive oil for about 5-7 minutes until tender, then serve the spicy perch over the cauliflower rice.

Ocean Perch and Asparagus Foil Packets

These convenient foil packets feature ocean perch and asparagus, seasoned and baked for a healthy, hassle-free meal.

Ingredients
  • 4 ocean perch fillets
  • 1 bunch asparagus, trimmed
  • 2 tablespoons olive oil
  • 1 lemon, sliced
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C). Cut four pieces of aluminum foil and place one fillet and a handful of asparagus on each.
  2. 2. Drizzle with olive oil, season with salt and pepper, and top with lemon slices.
  3. 3. Seal the packets and bake for 20-25 minutes until the fish is cooked through and asparagus is tender.

Ocean Perch with Sweet Potato Mash

This comforting dish features pan-seared ocean perch served alongside creamy sweet potato mash, providing a healthy dose of vitamins and minerals.

Ingredients
  • 4 ocean perch fillets
  • 2 large sweet potatoes, peeled and cubed
  • 2 tablespoons butter or olive oil
  • Salt and pepper to taste
  • 1 teaspoon cinnamon (optional)
Instructions
  1. 1. Boil sweet potatoes in salted water until tender, then drain and mash with butter or olive oil, salt, and optional cinnamon.
  2. 2. Season ocean perch fillets with salt and pepper, then pan-sear in a skillet for 4-5 minutes on each side until cooked through.
  3. 3. Serve the seared perch alongside the sweet potato mash.

Ocean Perch Pesto Pasta

This delightful pasta dish combines ocean perch with whole grain pasta and fresh basil pesto for a healthy, flavorful meal that’s quick to prepare.

Ingredients
  • 4 ocean perch fillets
  • 8 ounces whole grain pasta
  • 1 cup basil pesto
  • 2 cups cherry tomatoes, halved
  • Salt and pepper to taste
Instructions
  1. 1. Cook whole grain pasta according to package instructions, then drain and set aside.
  2. 2. Season ocean perch fillets with salt and pepper, then grill or pan-sear until cooked through.
  3. 3. Toss the pasta with pesto and cherry tomatoes, then top with the grilled perch before serving.

Ocean Perch and Zucchini Noodles

This low-carb dish features ocean perch served over spiralized zucchini noodles, tossed in a light garlic sauce for a fresh and healthy meal.

Ingredients
  • 4 ocean perch fillets
  • 2 medium zucchinis, spiralized
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a skillet and sauté garlic until fragrant, then add spiralized zucchini and cook for 2-3 minutes until tender.
  2. 2. Season ocean perch fillets with salt and pepper, then grill or pan-sear until cooked through.
  3. 3. Serve the perch over the zucchini noodles, drizzled with any remaining garlic oil.

Frequently Asked Questions (FAQ)

Is ocean perch a healthy fish to eat?

Yes, ocean perch is low in calories and high in protein, making it a healthy choice for a balanced diet.

How should I cook ocean perch?

Ocean perch can be grilled, baked, or steamed. Avoid frying to keep it healthy.

What are the nutritional benefits of ocean perch?

It is rich in protein, omega-3 fatty acids, and essential vitamins like B12 and D.

Can I eat ocean perch if I am pregnant?

Yes, but limit consumption due to potential mercury content; consult your doctor.

How often can I eat ocean perch?

It is safe to consume 2-3 times a week, but moderation is key due to mercury.

What is the best way to store ocean perch?

Store fresh ocean perch in the refrigerator for up to 2 days or freeze for longer storage.

Does ocean perch have a strong fishy taste?

No, ocean perch has a mild flavor, making it versatile for various dishes.

Is ocean perch sustainable?

Check local fisheries for sustainability certifications; some populations are overfished.

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Comparisons
Ocean Perch vs Alaska Plaice Fillet Ocean Perch vs Albacore Tuna Ocean Perch vs Albacore Tuna
Nutrients
Protein in Ocean Perch Calories in Ocean Perch Vitamin-c in Ocean Perch Magnesium in Ocean Perch
Featured Guides
Health Benefits of Ocean Perch Healthy Recipes with Ocean Perch
Rankings
Fish high in vitamin-b12 Fish high in selenium Fish low in carbohidratos Fish low in índice glucémico