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Yellow Perch Fillet
Fish
Nutri-ScoreA

Yellow Perch Fillet

Perca flavescens

Clinical Encyclopedia

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

Yellow Perch Fillet provides 105 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.

Yellow perch fillet is a lean, mild-flavored fish that is rich in protein and essential nutrients. It is a popular choice for healthy meals due to its low fat content and high omega-3 fatty acids.

Also known as:
Lake PerchAmerican Perch
Scientific NamePerca flavescens
Region of OriginNorth America
Popular Comparisons:
Yellow Perch FilletYellow Perch FilletVSAlaska Plaice FilletAlaska Plaice FilletYellow Perch FilletYellow Perch FilletVSAlbacore TunaAlbacore TunaYellow Perch FilletYellow Perch FilletVSAlbacore White TunaAlbacore White TunaYellow Perch FilletYellow Perch FilletVSAlbacore White Tuna LoinAlbacore White Tuna LoinYellow Perch FilletYellow Perch FilletVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletYellow Perch FilletYellow Perch FilletVSAmerican PlaiceAmerican PlaiceYellow Perch FilletYellow Perch FilletVSAmerican Plaice FilletAmerican Plaice FilletYellow Perch FilletYellow Perch FilletVSAnchoviesAnchoviesYellow Perch FilletYellow Perch FilletVSArctic CharArctic CharYellow Perch FilletYellow Perch FilletVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories105 kcal
Water
80%
Fiber0g
Total23.5g
Protein
22g(94%)
Fats
1.5g(6%)
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 D1 µg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium30 µg (55%)
Phosphorus200 mg (20%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, yellow 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 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, making it a suitable option for weight management and healthy eating.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury, so consumption should be moderated, especially for pregnant women and young children.
!Allergic reactions can occur in individuals sensitive to fish proteins.

How to Prepare & Consume

Best cooked by grilling, baking, or pan-searing to retain moisture and flavor. Avoid deep-frying to keep it healthy.

Smart Selection & Storage

How to Select

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

How to Store

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

Myths vs Realities

MythFish is always high in mercury.
RealityNot all fish have high mercury levels; yellow perch is generally considered safe.
MythAll fish are the same in nutritional value.
RealityDifferent fish have varying levels of nutrients; yellow perch is particularly rich in omega-3s.
MythYou can't eat fish if you're allergic to seafood.
RealitySome individuals may only be allergic to specific types of seafood, but caution is advised.

Healthy Recipes

Lemon Herb Grilled Yellow Perch

This refreshing grilled yellow perch fillet is marinated in a zesty lemon herb mixture, perfect for a light summer meal.

Ingredients
  • 4 yellow perch fillets
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix olive oil, lemon juice, oregano, garlic powder, salt, and pepper.
  2. 2. Marinate the yellow perch fillets in the mixture for at least 30 minutes.
  3. 3. Preheat the grill to medium heat and cook the fillets for 3-4 minutes on each side until flaky.

Spicy Baked Yellow Perch Tacos

These baked yellow perch tacos are packed with flavor and topped with a crunchy cabbage slaw for a nutritious twist.

Ingredients
  • 4 yellow perch fillets
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 8 corn tortillas
  • 2 cups shredded cabbage
  • 1 avocado, sliced
  • Fresh cilantro for garnish
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Season the yellow perch fillets with chili powder, cumin, salt, and pepper, then bake for 15 minutes.
  3. 3. Serve the baked fillets in corn tortillas topped with cabbage, avocado, and cilantro.

Mediterranean Yellow Perch Salad

A vibrant salad featuring seared yellow perch fillets on a bed of mixed greens, cherry tomatoes, and olives, drizzled with a light vinaigrette.

Ingredients
  • 2 yellow perch fillets
  • 4 cups mixed greens
  • 1 cup cherry tomatoes, halved
  • 1/2 cup Kalamata olives
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Season the yellow perch fillets with salt and pepper, then sear in a skillet over medium heat for 3-4 minutes on each side.
  2. 2. In a large bowl, combine mixed greens, cherry tomatoes, and olives.
  3. 3. Top the salad with the seared perch and drizzle with balsamic vinegar and olive oil.

Coconut Curry Yellow Perch

This creamy coconut curry with yellow perch is a delightful fusion of flavors, served with steamed vegetables for a wholesome meal.

Ingredients
  • 4 yellow perch fillets
  • 1 can coconut milk
  • 2 tablespoons red curry paste
  • 1 cup broccoli florets
  • 1 cup bell peppers, sliced
  • 1 tablespoon lime juice
  • Fresh basil for garnish
Instructions
  1. 1. In a saucepan, heat coconut milk and red curry paste until simmering.
  2. 2. Add the yellow perch fillets and cook for 5-7 minutes until cooked through.
  3. 3. Serve with steamed broccoli and bell peppers, garnished with lime juice and fresh basil.

Yellow Perch and Quinoa Bowl

A nutritious bowl featuring grilled yellow perch fillets over a bed of quinoa, mixed with roasted vegetables and a lemon tahini dressing.

Ingredients
  • 2 yellow perch fillets
  • 1 cup cooked quinoa
  • 1 cup mixed roasted vegetables (zucchini, bell peppers, carrots)
  • 2 tablespoons tahini
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Grill the yellow perch fillets for 3-4 minutes on each side until flaky.
  2. 2. In a bowl, combine cooked quinoa and roasted vegetables.
  3. 3. Top with grilled perch and drizzle with tahini and lemon juice.

Herbed Yellow Perch with Asparagus

This oven-baked yellow perch is paired with tender asparagus and flavored with fresh herbs for a simple yet elegant dish.

Ingredients
  • 4 yellow perch fillets
  • 1 bunch asparagus, trimmed
  • 2 tablespoons olive oil
  • 1 tablespoon fresh dill, chopped
  • 1 tablespoon fresh parsley, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Place yellow perch and asparagus on a baking sheet, drizzle with olive oil, and sprinkle with herbs, salt, and pepper.
  3. 3. Bake for 15-20 minutes until the perch is cooked through and asparagus is tender.

Yellow Perch Stir-Fry

A quick and healthy stir-fry featuring yellow perch fillets, colorful vegetables, and a savory soy sauce glaze.

Ingredients
  • 2 yellow perch fillets, cut into bite-sized pieces
  • 1 cup bell peppers, sliced
  • 1 cup snap peas
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, minced
Instructions
  1. 1. Heat sesame oil in a wok over medium-high heat and add ginger.
  2. 2. Add yellow perch pieces and cook until golden brown, about 3-4 minutes.
  3. 3. Stir in bell peppers and snap peas, add soy sauce, and cook for another 2-3 minutes.

Yellow Perch with Mango Salsa

This vibrant dish features pan-seared yellow perch topped with a fresh mango salsa, perfect for a tropical-inspired meal.

Ingredients
  • 2 yellow perch fillets
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. In a bowl, combine mango, red onion, jalapeño, lime juice, and salt to make the salsa.
  2. 2. Pan-sear yellow perch fillets for 3-4 minutes on each side until cooked through.
  3. 3. Serve the perch topped with mango salsa.

Baked Yellow Perch with Garlic and Spinach

This healthy baked yellow perch is infused with garlic and served over a bed of sautéed spinach, making it a nutrient-rich dish.

Ingredients
  • 4 yellow perch fillets
  • 2 cups fresh spinach
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and place yellow perch fillets on a baking sheet.
  2. 2. Drizzle with olive oil, garlic, salt, and pepper, and bake for 15-20 minutes.
  3. 3. Sauté spinach in a pan until wilted and serve with baked perch on top.

Zucchini Noodles with Yellow Perch

A low-carb dish featuring spiralized zucchini noodles topped with grilled yellow perch and a light tomato sauce.

Ingredients
  • 2 yellow perch fillets
  • 2 medium zucchinis, spiralized
  • 1 cup cherry tomatoes, halved
  • 2 tablespoons olive oil
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste
Instructions
  1. 1. Grill the yellow perch fillets for 3-4 minutes on each side until cooked through.
  2. 2. In a skillet, heat olive oil and sauté cherry tomatoes until soft, then add spiralized zucchini and Italian seasoning.
  3. 3. Serve the zucchini noodles topped with grilled perch.

Frequently Asked Questions (FAQ)

Is yellow perch fillet healthy?

Yes, it is low in calories and high in protein, making it a healthy choice.

How should I cook yellow perch fillet?

It can be grilled, baked, or pan-seared for best results.

What are the nutritional benefits of yellow perch?

It is rich in omega-3 fatty acids, protein, and essential vitamins and minerals.

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

No, individuals with fish allergies should avoid it.

How often can I eat yellow perch?

It is safe to eat 1-2 times a week, but be mindful of mercury levels.

What is the best way to store yellow perch fillet?

Store it in the refrigerator for up to 2 days or freeze for longer storage.

Does yellow perch have a strong fishy taste?

No, it has a mild flavor that is appealing to many.

Is yellow perch sustainable?

Yes, when sourced from responsible fisheries, it is considered a sustainable seafood choice.

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