Pan-Fried Perch

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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 210.1
  • Total Fat: 14.6 g
  • Cholesterol: 52.9 mg
  • Sodium: 43.5 mg
  • Total Carbs: 8.1 g
  • Dietary Fiber: 4.0 g
  • Protein: 13.3 g

View full nutritional breakdown of Pan-Fried Perch calories by ingredient


A simple, healthy way to eat Perch... simply add your favourite side! A simple, healthy way to eat Perch... simply add your favourite side!
Number of Servings: 1


    1 fillet of Perch (or similar, mild fish)
    1tbsp Extra Virgin Olive Oil
    1 clove garlic, chopped/crushed
    Herbs & spices (I use parsley, oregano, salt and pepper) to taste
    1/2 cup green beans
    Any other side


This is a very simple way to cook fish and you can literally do anything you like with it! You could dip the fillet in flour (with or without the herbs and spices) to give a slightly different flavour. Other spices that go well with this fish are a little bit of paprika or rosemary.


1. Heat the oil in a frying pan on a medium heat. Also boil some water in a pan and add the green beans. These should only take 5 minute to fully cook.

2. Add the garlic to the frying pan and fry for 1 minute to infuse the oil with garlic flavour. Be careful not to burn the garlic.

3. Add the fillet on top of the garlic and fry gently until cooked through (about 2/3 minutes each side). Sprinkle with herbs & spices after you have flipped it over. (Sometimes I add a dash of lemon juice here for a different flavour).

4. Simply serve with the beans and any other side! I normally eat this with with rice, boiled new potatoes, or sometimes just a few more green beans. Enjoy!

Serving Size: Makes 1 serving.

Number of Servings: 1

Recipe submitted by SparkPeople user KAT493.

TAGS:  Fish | Lunch | Fish Lunch |