Ocean Perch Recipe?

Options
hapemopirate
hapemopirate Posts: 68 Member
in Recipes
Hey, MFP friends! My husband and I are trying ocean perch for dinner tonight. Any ideas on how we can prepare it? We're having quinoa and roasted veggies with it.

Replies

  • DHalaby73
    DHalaby73 Posts: 980 Member
    Options
    4 Servings

    Ingredients
    1 lb frozen ocean perch
    salt
    black pepper
    3 tablespoons spring onions, minced
    2 tomatoes, quartered
    1/4 teaspoon basil
    1/2 teaspoon sugar
    1/4 cup melted butter
    Directions
    Thaw and separate fillets.
    Remove skin and place on a buttered baking dish.
    Salt and pepper to taste.
    Sprinkle with the spring onions.
    Blend tomatoes, sugar and basil, spread over fish.
    Drizzle with melted butter.
    Bake at 450F for 10 minutes.

    Nutritional info

    Calories 219.7
    Calories from Fat 114
    Amount Per Serving
    Daily ValueTotal Fat 12.6g
    Saturated Fat 7.5g
    Cholesterol 132.8mg
    Sugars 2.2 g
    Sodium 175.5mg
    Total Carbohydrate 3.2g
    Dietary Fiber 0.8g
    Sugars 2.2 g
    Protein 22.7g
  • DHalaby73
    DHalaby73 Posts: 980 Member
    Options
    ocean perch baked

    Ingredients

    3 fillets ocean perch
    minced garlic
    dried basil
    dried dill
    paprika (or oregano)
    olive oil sparay
    lemon juice.
    Directions

    place perch on baking pan, skin side down
    sprinkle lightly with herbs and lemon juice
    spray lightly with oil
    bake 15 minutes at 500 degrees.

    good warm and cold. goes well with brown rice with turmeric and string beans with tomatoes.

    2-3 servings (nutritional info is for 2 servings)

    Number of Servings: 2

    Amount Per Serving
    Calories: 90.8
    Total Fat: 1.6 g
    Cholesterol: 40.5 mg
    Sodium: 72.0 mg
    Total Carbs: 0.0 g
    Dietary Fiber: 0.0 g
    Protein: 17.9 g

Categories