ocean perch recipes

14 Ocean Perch Recipes To Put A Healthy Meal On The Table

The mild-flavored ocean perch, a member of the rockfish family, is a tender white fish that works beautifully in a variety of cuisines. It has lean, tender, and flaky meat and is packed with protein. Ocean perch has a pinkish-white flesh that turns opaque when cooked and has a moderately firm texture that makes it suitable to use in soups, stews, chowder, and more.

Although it is often served steamed or deep-fried in Asian cuisine, you can use ocean perch fillets as you would use any other white-meat filets. Don’t know where to start? Try one of these ocean perch recipes to broaden your culinary horizons.

#1. Baked Ocean Perch with Lemon

This recipe combines the sweet and delicate flavor of ocean perch with tangy lemon and aromatic, intense-flavored garlic to produce a low-calorie healthy but wonderfully delicious dish. You can serve it with a light salad, sautéed veggies, or white/brown rice with tomato salsa on top.

#2. Bacon-Wrapped Perch

The mild-flavored perch is divine on its own but wrap it with bacon and stuff it with cherry tomatoes and you’ve got a showstopper! The cherry tomatoes help keep the perch from drying while the bacon infuses it with delicious bacon-y flavors. Cook it to perfection in an avocado-oiled fish basket, then serve with a spritz of lemon.

#3. Cajun Perch Po’Boys

This New Orleans Po’Boys sandwich has a harmonious balance of crunch and flavor. Make it by dredging ocean perch in a mixture of cornmeal, flour, and seasonings, then deep-fry it until crisp and golden brown. Next, spread a Cajun mayo mixture on halved loaves, and add the fillets, tomato slices, and the most wonderful sweet-spicy slaw on top. Serve warm to enjoy!

#4. Creole Perch

This Creole perch recipe comes together in a jiffy without compromising flavor. It will delight your taste buds and give you a wealth of nutrients, all in one go. Pretty sweet, right? To make, broil fillets until they’re fork-tender, then top them with a cheesy tomato sauce. Serve with mixed green salad and rice on the side for a filling meal.

#5. Fried Fish Dabbawalla (Ocean Perch and Curried Noodles)

Creamy pasta, crispy fried fish, and cool mint yogurt — this recipe has all the elements of a crowd-pleaser. In it, the fish is marinated with buttermilk and flavored with wonderful seasonings to bake. It’s paired with creamy, well-spiced pasta to produce layers of flavors, all enhanced with a dollop of mint yogurt added on top.

#6. How to Cook Ocean Perch Fillets in 3 Ways

Are you a beginner at cooking seafood? Then you need to check out this recipe! It provides detailed instructions for breading and baking ocean perch fillets to produce a dish that is oh-so-crispy on the outside and wonderfully tender on the inside. You can learn how to cook it with a flavorful breading, how to infuse it with sesame seeds, and how to bake it in foil!

#7. Lime and Dill Ocean Perch or Halibut

This recipe produces a spectacular dish in just 15 minutes. To make, season the fish fillets with onion powder, garlic powder, and paprika, and then broil until lightly charred. Turn it over and cover it in mayonnaise, lime, and dill dressing and return it to the grill to char. And there you have it, a delicious dish in 3 simple steps!

#8. Ocean Perch Air Fryer Baja Style Tacos

If you’ve been looking for healthy meals to incorporate into your diet, this recipe is it. It calls for cooking well-seasoned, breaded filets in an air-fryer basket until it flakes easily, then adding them to tacos along with a cabbage mixture, creamy avocado, radishes, and cilantro. Serve with lime wedges and a salad to round up your nutritious meal.

#9. Ocean Perch Fish Sandwich – Pan Fried

This recipe elevates the appeal of crunchy and tender ocean perch filets by adding caramelized onions and mini tomatoes to the mix. To assemble, spread a homemade rich, tart, and spicy tartar sauce on both sides of the Portuguese rolls, then top them with red onion slices, pan-fried fillets, tomatoes, and cilantro, and serve!

#10. Ocean Perch with Thickened Vegetable Sauce (Vegetable Ankake)

Pan-fried fish can dry out very easily if it’s overcooked, and that’s why this recipe pairs it with a thickened vegetable sauce to keep the ocean fish fillets tender and juicy. The vegetable sauce is made with onion, carrot, mushrooms, and snow peas and thickened with corn flour/cornstarch. The addition of dashi stock, mirin, soy sauce, and cooking sake infuse this meal with delightful flavors!

#11. Pan-Fried Ocean Perch Fillets with Parsnip Mash, Almonds & Olives

This pan-fried ocean perch recipe is comfort food at its finest. It features mild-flavored and firm-textured ocean perch as well as chopped blanched almonds for added crunch combined with olives and lemon zest for a hint of tang. To serve, place the filets on top of a dollop of parsnip mash and garnish with almonds for a substantial meal everyone will enjoy.

#12. Pan-Fried Pacific Ocean Perch

Chimichurri really elevates the appeal of ocean perch in this recipe. It calls for cooking well-seasoned perch fillets in olive oil until they’re light brown, then topping them with a drizzle of chimichurri sauce to produce a wonderful marriage of flavors in every bite. You can even make your own chimichurri sauce to customize it to your taste.

#13. Crispy Skin Ocean Perch

Ready in under 30 minutes, this recipe is bright and zesty while featuring wonderfully crisp skin on the ocean fillets. Pan-fry the fish skin down for about four minutes until cooked through; make sure you do not turn it so you get that crispy skin. Serve it with a generous dressing of tangy tomatillo salsa verde, and enjoy!

#14. Whole Ocean Perch Fish

Ocean fish fillets work well in several dishes, but did you know you can cook whole ocean perch as well? Simply season the fish with salt and sear it in olive oil, then add other ingredients like white wine, onion, tomatoes, and capers around it. Once it’s cooked, serve it with a squeeze of lemon and fresh basil on top.

AboutRibana Hategan

Ribana is a certified pastry chef and passionate home cook who curates and develops recipes that are high on nutrition. She develops and tests cost effective, nutritious meals using quality ingredients to help people better their everyday eating experiences.