SparkPeople Advertisers Keep the Site Free
(45 Recipes)

Perch Recipes

Show Advanced Options Keywords:   
  • Category:
  • Cuisine:
  • Course:
  • Dietary:
  • Prep Time:
  • Total Time:
  • Calories:  
  • Fiber:   g
  • Carbs:   g
  • Occasion:
  • Fat:   g
  • Protein:   g
  • Only show recipes with photos
  • Only show editor's choice
Search
Sort By:

From the SparkRecipes Kitchen


Good 3.9/5
(33 ratings)
Grilled Perch with Citrus Salsa
Grilled Perch with Citrus Salsa

Citrus and cilantro dress up grilled fish. Submitted by: CHEF_MEG

CALORIES: 240.6  |  FAT: 8.4g  |  PROTEIN: 29.1g  |  CARBS: 12.8g  |  FIBER: 2.7g
Full ingredient & nutrition information of the Grilled Perch with Citrus Salsa Calories


Member Recipes for Perch


Very Good 4.3/5
(6 ratings)
ocean perch baked

delicious, easy and nutritiousSubmitted by: MINNIE

CALORIES: 90.8  |  FAT: 1.6g  |  PROTEIN: 17.9g  |  CARBS: 0g  |  FIBER: 0g
Full ingredient & nutrition information of the ocean perch baked Calories

Good 3.1/5
(7 ratings)
Potato Encrusted Perch

Baked perch with a potato flake crust.Submitted by: JANIEBOW

CALORIES: 190.7  |  FAT: 3.7g  |  PROTEIN: 26.1g  |  CARBS: 11.6g  |  FIBER: 0.8g
Full ingredient & nutrition information of the Potato Encrusted Perch Calories

Very Good 4.2/5
(11 ratings)
Baked Parmesan Perch

Submitted by: ABURNETT5

CALORIES: 128.4  |  FAT: 2.5g  |  PROTEIN: 22.1g  |  CARBS: 2.9g  |  FIBER: 0.4g
Full ingredient & nutrition information of the Baked Parmesan Perch Calories

(no ratings)
Marinated Ocean Perch

Submitted by: TWHITNEY_73

CALORIES: 122.2  |  FAT: 1g  |  PROTEIN: 22.6g  |  CARBS: 3.2g  |  FIBER: 0.2g
Full ingredient & nutrition information of the Marinated Ocean Perch Calories

Very Good 4.0/5
(1 rating)
YUMMY Ocean Perch

This is an adaptation of my YUMMY Tilapia recipe.Submitted by: MORGAINA

CALORIES: 180.6  |  FAT: 10.1g  |  PROTEIN: 20.5g  |  CARBS: 0.9g  |  FIBER: 0.1g
Full ingredient & nutrition information of the YUMMY Ocean Perch Calories

(no ratings)
Breaded Ocean Perch

CALORIES: 326  |  FAT: 19.1g  |  PROTEIN: 33.2g  |  CARBS: 5.5g  |  FIBER: 0.7g
Full ingredient & nutrition information of the Breaded Ocean Perch Calories

(no ratings)
Freshwater Perch

I modified this to be "light" and was happy SparkPeople calculated the nutional values and my favourite Basmati Rice.Submitted by: POPEYEGIRL

CALORIES: 391.7  |  FAT: 10g  |  PROTEIN: 43g  |  CARBS: 28.8g  |  FIBER: 0.3g
Full ingredient & nutrition information of the Freshwater Perch Calories

Very Good 4.0/5
(1 rating)
Baked Perch and Steamed Spinach

High PotassiumSubmitted by: MARYM55

CALORIES: 355.7  |  FAT: 22.2g  |  PROTEIN: 31.6g  |  CARBS: 10.5g  |  FIBER: 4g
Full ingredient & nutrition information of the Baked Perch and Steamed Spinach Calories

(no ratings)
GRill PErch!

grilling white perch Submitted by: FORDOS

CALORIES: 91.7  |  FAT: 4.1g  |  PROTEIN: 11.6g  |  CARBS: 1.6g  |  FIBER: 0.2g
Full ingredient & nutrition information of the GRill PErch! Calories

Very Good 4.0/5
(2 ratings)
Marinated Perch

Easy to make fishSubmitted by: HELENEC20

CALORIES: 98.4  |  FAT: 0.9g  |  PROTEIN: 18.5g  |  CARBS: 3.7g  |  FIBER: 0.4g
Full ingredient & nutrition information of the Marinated Perch Calories

Incredible! 5.0/5
(2 ratings)
Parmesan Basil Perch

Great recipeSubmitted by: CKMCGEORGE

CALORIES: 252.7  |  FAT: 7.3g  |  PROTEIN: 32g  |  CARBS: 15.6g  |  FIBER: 1.1g
Full ingredient & nutrition information of the Parmesan Basil Perch Calories

Very Good 4.3/5
(3 ratings)
Low Cal/Low Fat Ranch Baked Perch

Submitted by: MAMMAWOLFLS

CALORIES: 81.8  |  FAT: 3.1g  |  PROTEIN: 12.3g  |  CARBS: 0.8g  |  FIBER: 0.1g
Full ingredient & nutrition information of the Low Cal/Low Fat Ranch Baked Perch Calories

Very Good 4.0/5
(2 ratings)
Parmesan Crusted Perch

This is an easy way to prepare perch without a ton of calories.Submitted by: NIKITAKOLATA

CALORIES: 242.2  |  FAT: 8.1g  |  PROTEIN: 36g  |  CARBS: 4.3g  |  FIBER: 0.7g
Full ingredient & nutrition information of the Parmesan Crusted Perch Calories

(no ratings)
Perch Filets with Olive and Tomato Salsa

You won't believe how easy this dish is to make! If perch is not available, you may substitute any white fish that is. If you don't like your salsa too spicy, use half a chili pepper.Submitted by: COURTB74

CALORIES: 224  |  FAT: 14.2g  |  PROTEIN: 15.6g  |  CARBS: 10.7g  |  FIBER: 3.3g
Full ingredient & nutrition information of the Perch Filets with Olive and Tomato Salsa Calories

(no ratings)
Mediterranean Baked Perch, modified

Modified SP recipe with too many ingredients & to serve 2 people. [If using frozen fish, buy individually wrapped servings. 24 to 48 hours in advance, remove individual servings from freezer and from plastic wrap. place in pyrex dish covered with plastic wrap to thaw. If you don't want large bottle of apple juice, buy it in individual serving cans or on the baby food aisle. Or, substitute with the other juices. Submitted by: 60SIXTY

CALORIES: 311.6  |  FAT: 1.6g  |  PROTEIN: 29.4g  |  CARBS: 43.5g  |  FIBER: 5.6g
Full ingredient & nutrition information of the Mediterranean Baked Perch, modified Calories

(no ratings)
Perch with Beets and Carrots

Submitted by: ALMONDS_RAISINS

CALORIES: 38.8  |  FAT: 1.6g  |  PROTEIN: 2.8g  |  CARBS: 3.6g  |  FIBER: 0.9g
Full ingredient & nutrition information of the Perch with Beets and Carrots Calories

Very Good 4.0/5
(1 rating)
Baked Ocean Perch

Simple fish for a simple life.Submitted by: TARINALEE

CALORIES: 320.6  |  FAT: 14.6g  |  PROTEIN: 38.3g  |  CARBS: 8.9g  |  FIBER: 1g
Full ingredient & nutrition information of the Baked Ocean Perch Calories

(no ratings)
Perch with sauteed zucchini

CALORIES: 309.2  |  FAT: 1.5g  |  PROTEIN: 21.4g  |  CARBS: 59.2g  |  FIBER: 18.8g
Full ingredient & nutrition information of the Perch with sauteed zucchini Calories

Very Good 4.0/5
(1 rating)
Baked Perch

Submitted by: MRKLNDSY

CALORIES: 390  |  FAT: 11.5g  |  PROTEIN: 35.9g  |  CARBS: 35g  |  FIBER: 3.7g
Full ingredient & nutrition information of the Baked Perch Calories

Incredible! 5.0/5
(1 rating)
Oven Fried Ocean Perch

Submitted by: PIXIELOVE.78

CALORIES: 335.9  |  FAT: 5g  |  PROTEIN: 55.9g  |  CARBS: 13.1g  |  FIBER: 0.4g
Full ingredient & nutrition information of the Oven Fried Ocean Perch Calories

(no ratings)
fried perch

Submitted by: DAANGIT63

CALORIES: 169.6  |  FAT: 7.9g  |  PROTEIN: 15.1g  |  CARBS: 9.2g  |  FIBER: 0.9g
Full ingredient & nutrition information of the fried perch Calories

(no ratings)
ocean perch, rice and veges

steam vegetables and perchSubmitted by: NATORBETT

CALORIES: 213.5  |  FAT: 2.4g  |  PROTEIN: 16.9g  |  CARBS: 31.9g  |  FIBER: 5.2g
Full ingredient & nutrition information of the ocean perch, rice and veges Calories

(no ratings)
cracker crusted baked ocean perch

Submitted by: DANCING4UJESUS

CALORIES: 375  |  FAT: 20g  |  PROTEIN: 31g  |  CARBS: 18g  |  FIBER: 1g
Full ingredient & nutrition information of the cracker crusted baked ocean perch Calories

(no ratings)
Baked Parmesan Perch
Baked Parmesan Perch

From http://allrecipes.com/Recipe/Baked-Parmesa
n-Perch/Submitted by: TOGAOGA

CALORIES: 232.5  |  FAT: 6g  |  PROTEIN: 30.9g  |  CARBS: 12.9g  |  FIBER: 2.1g
Full ingredient & nutrition information of the Baked Parmesan Perch Calories

(no ratings)
Baked Breaded Perch

CALORIES: 229.6  |  FAT: 6.9g  |  PROTEIN: 29.1g  |  CARBS: 10g  |  FIBER: 0g
Full ingredient & nutrition information of the Baked Breaded Perch Calories

(no ratings)
Baked Nile Perch with veggies

This is an easily customizable recipe. Enjoy! Submitted by: YIYEHTOV

CALORIES: 256.8  |  FAT: 7.1g  |  PROTEIN: 30.9g  |  CARBS: 18.8g  |  FIBER: 3.3g
Full ingredient & nutrition information of the Baked Nile Perch with veggies Calories

(no ratings)
Grilled Cuban Lime Perch

Submitted by: RALLCOX

CALORIES: 227.4  |  FAT: 2.5g  |  PROTEIN: 45.6g  |  CARBS: 3.8g  |  FIBER: 0.7g
Full ingredient & nutrition information of the Grilled Cuban Lime Perch Calories

(no ratings)
Parmesan Crusted Perch

Submitted by: PURRRFECTGIRL

CALORIES: 209.4  |  FAT: 4.9g  |  PROTEIN: 33.9g  |  CARBS: 5.6g  |  FIBER: 0.3g
Full ingredient & nutrition information of the Parmesan Crusted Perch Calories

(no ratings)
Perch Fillets with Orange Mustard Sauce

A light flavourful way to prepare fishSubmitted by: BLOSSOMWHISKEY

CALORIES: 157.9  |  FAT: 2.7g  |  PROTEIN: 27.2g  |  CARBS: 4.4g  |  FIBER: 0g
Full ingredient & nutrition information of the Perch Fillets with Orange Mustard Sauce Calories

Good 3.0/5
(1 rating)
perch chowder

delicious fish chowderSubmitted by: PAULJS1982

CALORIES: 441.2  |  FAT: 12.1g  |  PROTEIN: 35.9g  |  CARBS: 47.2g  |  FIBER: 5.6g
Full ingredient & nutrition information of the perch chowder Calories