Pan-Seared Perch Recipe
This simple pan-seared perch recipe cooks in under 6 minutes and yields crisp, flaky, and tender fish. It's perfect for a healthy weeknight dinner.
Servings 6 servings
Calories 148kcal
Ingredients
- 6 perch fillets 4 ounces each, See notes
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 2 tablespoons olive oil
To serve
- 1/2 small lemon sliced
- 2 sprigs fresh dill
Instructions
- Pat the perch fillets completely dry using a paper towel.
- Season both sides with salt and pepper.
- Add the olive oil to a large skillet and place it over medium-high heat. Once hot, add the seasoned perch fillets skin-side down. Cook for 2-3 minutes. Gently slide a spatula under a fillet- if it lifts easily, flip it and cook for another 2-3 minutes. If it doesn’t release easily, continue cooking for another 30 seconds before checking again.
- Remove the perch from the skillet and place on a serving dish. Add sliced lemon and dill and serve immediately.
Notes
- Perch: Skin-on fillets are preferred. If using skinless fillets, cook for two minutes per side instead of three.
- Frozen perch: Thaw 8-12 hours or overnight.
Nutrition
Serving: 1serving | Calories: 148kcal | Carbohydrates: 1g | Protein: 22g | Fat: 6g | Sodium: 264mg | Potassium: 320mg | Fiber: 0.3g | Sugar: 0.2g | Vitamin A: 42IU | Vitamin C: 7mg | Calcium: 94mg | Iron: 1mg | NET CARBS: 1g