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Wild Caught Ontario White Perch Fillets

(Item #116) One large 5.0lbs resealable bag of wild caught, freshwater Ontario White Perch Fillets (20 x 4.2oz servings).

White Perch, also known as Silver Perch, are a freshwater fish that have a mild sweet flavour and tender, flaky texture. Individually Quick Frozen for ultimate freshness, their raw meat has a pinkish hue that when cooked turns white. Sealand's Ontario White Perch are a nutritious and delicious source of omega-3 fatty acids, as well as an excellent source of lean protein. Enjoy them pan fried with a side of green beans for a simple, elegant meal.

$10600

What you Get

In The Box
- Box contains one large resealable bag of 3-4oz pieces of Individually Quick Frozen freshwater Ontario White Perch Fillets (by weight).

- Minimum Box weight: 2.27kgs (5lbs)

Suggested Servings
- Suggested Serving Size per the Nutrition Facts label - 112g (4.2oz)

- Contains approximately 20 x 112g (4.2oz) servings

Best Ways to Cook

We recommend that all our fish products be thawed out of packaging for 24 hours in the refrigerator prior to cooking (unless otherwise stated). For best results, pan fry White Perch or try one of these simple cooking methods today. INDIVIDUAL APPLIANCE TEMPERATURE MAY VARY THE COOKING TIME. USE CAUTION AS PRODUCT WILL BE HOT!

Pan Fry

How to Pan Fry White Perch

Heat a large frying pan over medium heat. Add 1 tbsp of butter and 1 clove of minced garlic to the pan. Pat thawed white perch pieces dry and season with sea salt and pepper, and then place in the pan. Cook for 3-4 minutes per side, or until the internal temperature at the thickest part of the fish reaches 145°F. Transfer to serving plates and serve with lemon.
Bake

How to Bake White Perch

Preheat oven to 400°F. Pat dry thawed white perch pieces and place in baking dish. Drizzle with olive oil and a squeeze of fresh lemon. Top with minced garlic and salt and pepper to taste. Bake for 11-14 minutes until white perch appears opaque and flakes easily, or until the internal temperature at the thickest part of the fish reaches 145°F.
Grill

How to Grill White Perch

Preheat BBQ to medium heat and brush grill grates with olive oil. Pat dry thawed white perch pieces. Rub with olive oil and season with sea salt and pepper to taste. Place on grill and close lid. Cook for 3-4 minutes per side, or until the internal temperature at the thickest part of the fish reaches 145°F.

Cooking times and temperatures may vary based on the method of preparation and your desired degree of doneness. Test for doneness with a meat thermometer.
Air Fry

How to Air Fry White Perch

Spray air fryer basket with cooking spray. In batches, air fry perch 8 minutes or until golden brown and internal temperature reaches 145°, turning once.

Nutrition Facts

INGREDIENTS: Ontario White Perch

Nutrition Value

Serving Size (112g)

Amount % Daily Value
Calories 100
Fat / Lipides 2g 3%
Saturated / Saturés 0g
+ Trans 0g 0%
Carbohydrate / Glucides 0g
Fibre / Fibres 0g 0%
Sugars / Sucres 0g 0%
Protein / Protéine 21g
Cholesterol / Cholestérol 95mg 4%
Sodium 50mg 2%
Vitamin A / Vitamine A 0%
Calcium 90mg 10%
Iron / Fer 1mg 6%
Vitamin C / Vitamine C 0%
Potassium 300mg 10%
Vitamin D / Vitamine D 3mcg 35%

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