per 100 grams
Carbohydrates 0 g
Proteins 18.5 g
Fats 1.9 g
Water 74.2 g
Sugar 0 ug
Fiber 0 ug
Starch 0 ug
Trans Fats 0 ug
Cholesterol 0 ug
Ash 1.6 grams

Ocean Perch

96 Calories per 100g

When most people think of fish, they usually envision species such as tuna, salmon, cod, or bass. But one lesser-known species of fish worthy of consideration is the Ocean Perch. For those looking for a delicious seafood dinner, this fish offers a variety of flavors and textures that make it appealing to many diets. Here is everything you need to know about Ocean Perch, from the basics to the possibilities for preparing it.

What is an Ocean Perch?

Ocean Perch is a type of rockfish found in the Pacific and Atlantic oceans, from Alaska to New England. It is a soft-fleshed whitefish with a mild, sweet flavor. Its flesh and size can vary with age; typically, adult Ocean Perch range from 12 to 24 inches and are between 1/3 to 2/3 pound in weight.

The Ocean Perch is an ideal choice for a variety of dishes, with its light flavor and easy-to-cook texture. It can be prepared in a variety of ways, making it perfect for whatever type of cuisine you desire. It is also a healthy choice, as it is low in fat, with lots of essential vitamins and minerals.

What are the Benefits of Eating Ocean Perch?

One of the main benefits of eating Ocean Perch is that it is a good source of protein. It is low in calories, fat, and saturated fat, which makes it a healthy choice for those looking to reduce their risk for heart disease, obesity, and other health concerns.

The high protein content of Ocean Perch also makes it a good choice for athletes, as it is a great source of lean muscle-building protein. The nutrientprofile of Ocean Perch also makes it an excellent source of Omega-3 fatty acids, which have been linked to numerous health benefits, including a reduced risk of heart disease, depression, and inflammatory diseases.

In addition, Ocean Perch is high in Vitamin D and B vitamins, which are important for the proper functioning of the body. The fish is also packed with essential minerals such as magnesium, zinc, and phosphorus, which can help keep the bones healthy and strong.

How to Cook Ocean Perch

When preparing Ocean Perch, there are several different methods to choose from. It can be fried, grilled, broiled, poached, pan-fried, baked, and steamed, so there are plenty of options.

Frying is a popular choice for Ocean Perch. The fish should be dredged in a light coating of flour, then lightly fried in a hot oil, like canola or vegetable oil, and then flipped to cook through. Grilling is another popular cooking method; the meat will turn slightly charred and flaky when cooked. To prevent sticking, oil the grill grates ahead of time and cook the fillets to a golden brown.

For a more flavorful option, you can marinate the pieces of fish in a flavored stock or butter-garlic sauce. The marinade will infuse the fish with flavor and help keep it moist while it cooks.

When steaming Ocean Perch, you should use a fish basket or steamer. The fish should be steamed for about 10 minutes and will be done when easily pierced with a fork.


Ocean Perch is a versatile and delicious fish that can be cooked in a variety of ways. It is low in fat and offers plenty of nutritional benefits, making it a healthy option for those looking to add more seafood to their diets. With its mild, sweet flavor, it can be enjoyed in a multitude of dishes, so get creative and try something new with Ocean Perch today.