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Ocean Perch Fillet
Fish
Nutri-ScoreA

Ocean Perch Fillet

Sebastes mentella

Clinical Encyclopedia

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

Ocean Perch Fillet provides 120 kcal, 22g 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 fillet is a lean fish known for its mild flavor and flaky texture, making it a popular choice in various culinary dishes. It is rich in protein and essential nutrients, contributing to a balanced diet.

Also known as:
RedfishSebastes
Scientific NameSebastes mentella
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Ocean Perch FilletOcean Perch FilletVSAlaska Plaice FilletAlaska Plaice FilletOcean Perch FilletOcean Perch FilletVSAlbacore TunaAlbacore TunaOcean Perch FilletOcean Perch FilletVSAlbacore White TunaAlbacore White TunaOcean Perch FilletOcean Perch FilletVSAlbacore White Tuna LoinAlbacore White Tuna LoinOcean Perch FilletOcean Perch FilletVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletOcean Perch FilletOcean Perch FilletVSAmerican PlaiceAmerican PlaiceOcean Perch FilletOcean Perch FilletVSAmerican Plaice FilletAmerican Plaice FilletOcean Perch FilletOcean Perch FilletVSAnchoviesAnchoviesOcean Perch FilletOcean Perch FilletVSArctic CharArctic CharOcean Perch FilletOcean Perch FilletVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories120 kcal
Water
75%
Fiber0g
Total25.0g
Protein
22g(88%)
Fats
3g(12%)
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 B122.8 µg (117%)
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 fillet 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 improving cholesterol levels.
✓Contains essential vitamins and minerals, including Vitamin B12 and selenium, which are vital for energy production and immune function.
✓Low in calories and carbohydrates, making it a suitable option for weight management and low-carb diets.

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 pan-seared with minimal seasoning to enhance its natural flavor. Avoid overcooking to maintain moisture and tenderness.

Smart Selection & Storage

How to Select

Choose ocean perch fillets that are firm, moist, and have a mild ocean scent. Avoid any that appear discolored or have a strong fishy odor.

How to Store

Keep fresh fillets in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, wrap tightly and freeze.

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't eat fish if you're allergic to seafood.
RealityFish allergies are specific; some individuals may tolerate certain types of fish.

Healthy Recipes

Lemon Herb Grilled Ocean Perch

This zesty grilled ocean perch fillet is marinated in a refreshing lemon-herb mixture, making it a light and flavorful dish perfect for summer.

Ingredients
  • 2 Ocean Perch fillets
  • 2 tablespoons olive oil
  • 1 lemon (juiced and zested)
  • 2 cloves garlic (minced)
  • 1 tablespoon fresh parsley (chopped)
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together olive oil, lemon juice, lemon zest, garlic, parsley, oregano, salt, and pepper.
  2. 2. Marinate the ocean perch fillets in the mixture 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.

Spicy Ocean Perch Tacos

These spicy ocean perch tacos are packed with flavor and topped with a crunchy cabbage slaw, making them a healthy twist on a classic favorite.

Ingredients
  • 2 Ocean Perch fillets
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt to taste
  • 4 corn tortillas
  • 1 cup cabbage (shredded)
  • 1 avocado (sliced)
  • Fresh cilantro for garnish
Instructions
  1. 1. Rub the ocean perch fillets with chili powder, cumin, paprika, and salt.
  2. 2. Cook the fillets in a skillet over medium heat for 4-5 minutes on each side until flaky.
  3. 3. Assemble tacos by placing the fillet on a tortilla, topping with cabbage, avocado, and cilantro.

Ocean Perch with Quinoa and Spinach

This nutritious dish features ocean perch fillets served over a bed of fluffy quinoa and sautéed spinach, providing a perfect balance of protein and greens.

Ingredients
  • 2 Ocean Perch fillets
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Rinse quinoa and cook it in vegetable broth according to package instructions.
  2. 2. In a skillet, heat olive oil and sauté spinach until wilted, seasoning with salt and pepper.
  3. 3. Serve the ocean perch fillets on top of the quinoa and spinach.

Baked Ocean Perch with Tomato Salsa

This baked ocean perch is topped with a fresh tomato salsa, providing a burst of flavor while keeping the dish light and healthy.

Ingredients
  • 2 Ocean Perch fillets
  • 1 cup cherry tomatoes (halved)
  • 1/4 red onion (finely chopped)
  • 1 tablespoon fresh basil (chopped)
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Place the ocean perch fillets in a baking dish and season with salt and pepper.
  3. 3. In a bowl, combine cherry tomatoes, red onion, basil, balsamic vinegar, and mix well. Spoon the salsa over the fillets and bake for 15-20 minutes.

Ocean Perch Stir-Fry with Vegetables

This quick and colorful stir-fry features ocean perch fillets and a variety of fresh vegetables, making it a nutritious and satisfying meal.

Ingredients
  • 2 Ocean Perch fillets (cut into bite-sized pieces)
  • 1 bell pepper (sliced)
  • 1 cup broccoli florets
  • 1 carrot (sliced)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger (grated)
Instructions
  1. 1. Heat sesame oil in a large pan over medium-high heat and add ginger.
  2. 2. Add the ocean perch pieces and cook until lightly browned, about 3-4 minutes.
  3. 3. Add the vegetables and soy sauce, stir-frying until vegetables are tender-crisp.

Ocean Perch Fillet with Avocado Salsa

This dish features pan-seared ocean perch fillets topped with a creamy avocado salsa, providing a delightful contrast of flavors and textures.

Ingredients
  • 2 Ocean Perch fillets
  • 1 avocado (diced)
  • 1/2 red onion (finely chopped)
  • 1 lime (juiced)
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Season the ocean perch fillets with salt and pepper.
  2. 2. Heat olive oil in a skillet over medium heat and cook the fillets for 4-5 minutes on each side.
  3. 3. In a bowl, mix avocado, red onion, lime juice, salt, and pepper. Serve the salsa over the cooked fillets.

Ocean Perch and Sweet Potato Cakes

These savory ocean perch cakes are combined with sweet potatoes and herbs, making for a delicious and healthy appetizer or main dish.

Ingredients
  • 2 Ocean Perch fillets (cooked and flaked)
  • 1 medium sweet potato (cooked and mashed)
  • 1/4 cup breadcrumbs
  • 1 egg
  • 1 tablespoon fresh dill (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine flaked ocean perch, mashed sweet potato, breadcrumbs, egg, dill, salt, and pepper.
  2. 2. Form the mixture into small cakes and refrigerate for 30 minutes.
  3. 3. Pan-fry the cakes in a skillet over medium heat until golden brown on both sides.

Ocean Perch with Mango Salsa

This refreshing dish features grilled ocean perch fillets paired with a vibrant mango salsa, perfect for a light and healthy meal.

Ingredients
  • 2 Ocean Perch fillets
  • 1 ripe mango (diced)
  • 1/2 red bell pepper (diced)
  • 1/4 red onion (finely chopped)
  • 1 lime (juiced)
  • Salt to taste
Instructions
  1. 1. Season the ocean perch fillets with salt and grill for 4-5 minutes on each side until cooked through.
  2. 2. In a bowl, combine mango, bell pepper, red onion, lime juice, and salt to make the salsa.
  3. 3. Serve the grilled fillets topped with mango salsa.

Ocean Perch with Garlic Lemon Asparagus

This dish features ocean perch fillets paired with sautéed asparagus in a garlic lemon sauce, offering a deliciously healthy meal.

Ingredients
  • 2 Ocean Perch fillets
  • 1 bunch asparagus (trimmed)
  • 2 cloves garlic (minced)
  • 1 lemon (juiced)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and sauté garlic until fragrant.
  2. 2. Add asparagus and cook until tender, then season with salt, pepper, and lemon juice.
  3. 3. Meanwhile, cook the ocean perch fillets in another skillet for 4-5 minutes on each side and serve alongside the asparagus.

Ocean Perch with Cilantro Lime Rice

This flavorful dish features ocean perch fillets served over cilantro lime rice, creating a vibrant and nutritious meal.

Ingredients
  • 2 Ocean Perch fillets
  • 1 cup brown rice
  • 2 cups vegetable broth
  • 1/4 cup fresh cilantro (chopped)
  • 1 lime (juiced)
  • Salt to taste
Instructions
  1. 1. Cook brown rice in vegetable broth according to package instructions.
  2. 2. Stir in cilantro, lime juice, and salt once cooked.
  3. 3. Pan-sear the ocean perch fillets for 4-5 minutes on each side and serve over the cilantro lime rice.

Frequently Asked Questions (FAQ)

Is ocean perch healthy?

Yes, ocean perch is a healthy source of lean protein and omega-3 fatty acids.

How should I cook ocean perch?

Ocean perch can be grilled, baked, or pan-seared for optimal flavor.

What are the nutritional benefits of ocean perch?

It is rich in protein, low in calories, and contains essential vitamins and minerals.

Can I eat ocean perch if I'm allergic to fish?

If you have a fish allergy, you should avoid ocean perch and consult with a healthcare provider.

How often can I eat ocean perch?

It is safe to consume ocean perch 2-3 times a week, but be mindful of mercury levels.

What is the best way to store ocean perch?

Store fresh ocean perch in the refrigerator and consume within 1-2 days; 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?

Sustainability varies by fishing practices; check for certifications when purchasing.

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