Baked Perch Fillet Recipe for Weight Loss

If you’re trying to eat healthier and lose weight without sacrificing flavor, this baked perch fillet recipe is a must-try. Perch is a mild, flaky white fish that’s naturally low in calories and fat while being high in protein—making it an ideal choice for a weight-loss-friendly meal. Paired with lemon, herbs, and a touch of olive oil, this dish is simple, satisfying, and takes just 20 minutes to prepare.

🐟 Why Perch Fillets Are Great for Weight Loss

Perch is one of the best lean proteins for those trying to shed pounds. Here’s why:

• Low in calories – Just 90–100 calories per 3 oz serving.

• High in protein – Around 20 grams per serving to help build and maintain muscle.

• Omega-3 rich – Helps support metabolism and heart health.

• Mild taste – Pairs well with herbs, lemon, and veggies.

🍽️ Ingredients (Serves 2)

• 2 skinless perch fillets (about 4–5 oz each)

• 1 tbsp extra virgin olive oil

• 1 lemon (zested and juiced)

• 2 garlic cloves, minced

• 1 tsp paprika

• ½ tsp sea salt

• ¼ tsp ground black pepper

• 1 tbsp fresh parsley or dill, chopped (optional)

Optional sides:

• Steamed broccoli

• Roasted asparagus

• Cauliflower rice or quinoa

🔪 Instructions

1. Preheat Oven
   Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or use a nonstick baking dish.

2. Prepare the Fillets
   Pat the perch fillets dry with paper towels. Place them on the prepared baking dish.

3. Season the Fish
   In a small bowl, mix olive oil, lemon juice, lemon zest, garlic, paprika, salt, and pepper. Brush the mixture evenly over both fillets.

4. Bake
   Bake for 12–15 minutes or until the fillets are opaque and flake easily with a fork. (Internal temp should reach 145°F.)

5. Garnish and Serve
   Sprinkle with fresh parsley or dill and serve with your choice of healthy sides.

🍋 Weight Loss Tips

• Skip the butter: Olive oil provides healthy fats in smaller quantities.

• Double the greens: Serve with two vegetable sides to stay full longer.

• Meal prep: Make extra fillets and store in the fridge for up to 3 days.

🛒 Helpful Kitchen Tools from Amazon

Here are a few tools that make cooking perch fillets easier and healthier:

• ✅ Silicone Baking Mat (No Oil Needed)
  Non-stick and reusable, perfect for oil-free baking.

• ✅ Fish Spatula for Easy Flipping
  Prevents breaking delicate fillets.

• ✅ Digital Meat Thermometer
  Ensures perfectly cooked fish every time.

• ✅ Portion Control Glass Meal Prep Containers
  Ideal for prepping multiple healthy meals in advance.

🍴 Final Thoughts

This baked perch fillet recipe is light, flavorful, and packed with nutrients that support your weight loss goals. Whether you’re following a low-carb, Mediterranean, or clean-eating diet, this simple dish fits right in. Enjoy it fresh from the oven or make it ahead for a week of healthy meals!
Eating healthy doesn’t have to be boring or restrictive—whether you’re choosing smarter options at your favorite restaurants or making nourishing meals at home. To further support your wellness journey, you might also enjoy exploring these helpful resources: try this refreshing lemon balm recipe for weight loss, or whip up a healthy asparagus quiche for a protein-packed breakfast. For natural support, check out this DIY Trimova weight loss drops recipe, and enhance your meals with a cleansing herb-infused olive oil. Small changes can lead to big results—start with what’s on your plate.