Healthy Recipes




You’re Going to Love This Healthy Spanish Baked Perch Recipe

You’re Going to Love This Healthy Spanish Baked Perch Recipe

When thinking of edible fish, perch may not be as common as lobster or salmon, but it is considered the ‘ultimate pan fish’ by many and is one of the most popular freshwater fishes on restaurant menus. This may be due to its delicious taste or the fact that it is so healthy.  It is low in calories, carbs, and sugar and is one of the best sources of protein when it comes to seafood.

Because perch has such a mild taste, it makes a great base for this Spanish inspired dish. The starts with a spicy tomato sauce that is perfect for baking the fish in.
Onions, garlic, chili powder and a variety of other herbs are added to create layers of flavors no one will be able to resist.

The dish is incredibly easy to make. Simply add ingredients to the sauce to add zest, distribute it over the fish and bake. Then serve this healthy recipe with roasted vegetables like eggplant, red peppers, and tomatoes to fill out the meal. It’s nutritious, delicious and sure to be a hit at your dinner table.

Healthy Spanish Baked Perch Recipe

Perch is typically 6-10” long and weighs .5 to 1 pound. It was one of the most important species in the Great Lakes until over-fishing and environmental degradation diminished the population by close to 80%. However, due to improvements made to aquaculture, the supply is now strong year round.

The top perch farming states are Wisconsin, Ohio, and Indiana. Commercial wild supplies are found in the Lake Erie region, predominantly in Canada.

When it comes to taste, perch is a light and mild-flavored fish. Its flesh is moist and translucent with no fishy odor. Once prepared, it has a mild, sweet flavor and a firm but flakey texture.


1 pound perch fillets, fresh or frozen
1 cup tomato sauce
1/2 cup onions, sliced
1/2 teaspoon garlic powder
2 teaspoons chili powder
1 teaspoon dried oregano flakes
1/8 teaspoon ground cumin


1. Thaw frozen fish according to package directions.

2. Preheat oven to 350 degrees F. Lightly grease baking dish.

3. Separate fish into four fillets or pieces. Arrange fish in baking dish.

4. Mix remaining ingredients together and pour over fish.

5. Bake until fish flakes easily with fork, about 10 to 20 minutes.

4 Servings, about 3 ounces each


Calories 135
Total fat 1 gram
Saturated fat Trace
Cholesterol 104 milligrams
Sodium 448 milligrams

Tips for Dieting

If you're searching for healthy recipes like this one, then you're more than likely on some type of diet. Whether you're trying to lose weight, or are watching your calories for other reasons, we've got some tips to help you stay on track.

While it's important to eat healthy foods like fish, fruit, and vegetables, it's important to know that you don't have to give up your favorite foods to succeed on a dieting plan. All you need to do is make some adjustments! Try substituting some ingredients for ones that are lower in fat and calories. By reducing the fat and calorie content of your favorite recipes, you can make them acceptable to have on a diet.

Exercising regularly is important to your diet. This will help you burn fat and build muscle. Remember, though, that exercise alone isn't enough. You need to exercise in tandem with adjustments to your diet. Make sure that you're only undertaking exercises that are appropriate for your ability. Talk to your doctor if you have any concerns or questions.

Finally, it's okay to give yourself a cheat day every now and again. It only becomes a problem if you start taking cheat days all the time. Once that happens, your diet will more than likely fail and you'll have to start back on day one. Be as strict with yourself as possible to avoid cheat days becoming a bad pattern.

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