Healthy Spanish Baked Perch Recipe

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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.

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 Eerie 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.

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.


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