Yeah, the breading tastes good, I get it. But that breading comes at a high price. It’s full of refined flour, salt, and gets saturated with oil when you fry it.
I used perch for this recipe but you can really substitute most types of whitefish. Cod, tilapia, and haddock are all decent options.
So if you want to save hundreds of calories and still enjoy a pretty tasty meal, try this healthy oven baked perch recipe. I managed to knock the calorie count down to just 215 by using fresh herbs for flavor. Plus, it’s a healthy low carb dish … zero carbs, to be exact.
Ingredients: Healthy Oven Baked Perch Recipe
- 12 oz. perch (or other whitefish)
- 1 T fresh rosemary
- 1 T fresh savory
- 1 T fresh parsley
- 1 tsp. white pepper
- 1 clove garlic
- 1/4 tsp. kosher salt
Mince the rosemary, savory, parsley, pepper, and garlic. Rub perch filets with olive oil, then salt, then herb mixture.
Pre-heat oven to 425 degrees Fahrenheit. Place fish on a baking sheet or in a roasting pan. Bake fish for 10-12 minutes. Let sit for 5 minutes before serving. Sprinkle with lemon juice if you’d like and serve.
215 calories, 10 g fat, 0 g carbs, 0 g fiber, 30 g protein, 315 mg sodium