Perch — Nutrients, Health Benefits, and Shopping Tips

Fresh perch should have bright, clear eyes and firm, shiny skin. The flesh should bounce back quickly when pressed, indicating it is fresh. The gills should be red or pink, a sign of freshness.

Avoid perch that smells fishy or has slimy skin, as these are clear indicators that the fish is past its prime. Fish with dull eyes or that feels mushy should also be avoided, as it may not be safe to eat.

Fresh perch should be stored in the refrigerator, ideally in a sealed container on a bed of ice. Refrigeration keeps it fresh and prevents spoilage for up to two days. For longer storage, consider freezing the fish.

Leaving perch at room temperature can lead to rapid bacterial growth. Avoid storing it in plastic bags without proper ventilation, as this can trap moisture and lead to spoilage. Always ensure the fish is thoroughly cleaned before storage.

Perch can last for 1-2 days in the refrigerator when stored in an airtight container. For longer storage, perch can be frozen for up to 6-8 months. Proper packaging, such as vacuum-sealing, helps maintain its quality over longer storage periods.

Leftover perch can be used in a variety of savory dishes. Flake the fish and add it to salads, sandwiches, or wraps for a light, flavorful protein, or mix it into a pasta dish with a lemon-butter sauce. Perch is also great when added to fish tacos, where its mild flavor pairs well with fresh salsa and avocado.

Use perch in a seafood stew or chowder, where its tender meat adds richness and flavor, or bake it into a fish pie with vegetables and a creamy sauce. If you have a lot of perch, consider making a batch of fish cakes by mixing the flaked fish with breadcrumbs, eggs, and seasonings, then frying until golden. Perch can also be grilled and served with a fruit salsa or used as a topping for pizzas or flatbreads. For a quick meal, serve perch over a bed of greens with a light vinaigrette or mix it into a quinoa salad with vegetables.

Perch is a lean fish rich in high-quality protein, supporting muscle health and tissue repair. It is also a good source of omega-3 fatty acids, promoting heart health by lowering cholesterol levels and reducing inflammation. Perch contains important vitamins like vitamin D, supporting bone health by aiding calcium absorption, and B vitamins, promoting brain function and energy metabolism. Its low-calorie profile makes it a healthy option for weight management.