Healthy recipe for perch fillets?

I usually buy Talapia or Salmon but I found some perch fillets on sale so now I need to find a good way to cook them. The healthier recipes I’ve found require all kinds of ingredients that I don’t keep in my kitchen.
Do you have a simple recipe that will taste great? If there’s a way to bake it and make it taste fried, that would be even better.

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4 comments a "Healthy recipe for perch fillets?"

get a small baking pan to fit the fish. Coat it with cooking spary. Put a very small pat of butter and a little minced garlic from a jar on the fish and bake it uncovered for 15 minutes. It’s simple, tasty, and when it’s done sprinkle with a little oregano if you have some and enjoy. Most times simple is best with fish.

I used to lightly coat them in Panko, and saute them in a little olive oil…. then just serve with lemon wedges & chopped parsley…… Very easy, & quick and healthy

melt some butter in a frying pan and add the perch fillet and a dash of salt and pepper .

Perch Fillets
Quick Cooking

If perch isn’t available, substitute haddock

Ingredients
1 1/2 cups Lemon-lime soda
1 lb Perch fillets
2 cups Pancake mix
1/4 teaspoon Pepper
Oil for frying

Preparation
Pour soda into a shallow bowl; add fish fillets and let stand for 15 minutes. In another shallow bowl, combine pancake mix and pepper. Remove fish from soda and coat with pancake mix.

In a large skillet, heat 1/4 in of oil over medium-high heat. Fry fish for 2-3 minutes on each side or until fish flakes with a fork. Drain on paper towels.

Nutrient Information
Calories 580
Total Fat 18 g
Saturated Fat 7 g
Polyunsaturated Fat 4 g
Carbohydrates 88 g
Protein 20 g
Vitamin A 0 IU
Vitamin C 0 mg
Calcium 176 mg
Sodium 1330 mg
Iron 4 mg
Fiber 2 g

Healthy recipe for perch fillets?

4 comments a "Healthy recipe for perch fillets?"

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