Easy Baked Nile Perch (Parve)

Easy Baked Nile Perch

The Spruce / Giora Shimoni

Prep: 5 mins
Cook: 40 mins
marinate: 2 hrs
Total: 2 hrs 45 mins
Servings: 4 to 6 servings
Nutrition Facts (per serving)
325 Calories
16g Fat
2g Carbs
42g Protein
Show Full Nutrition Label Hide Full Nutrition Label
×
Nutrition Facts
Servings: 4 to 6
Amount per serving
Calories 325
% Daily Value*
Total Fat 16g 20%
Saturated Fat 3g 13%
Cholesterol 199mg 66%
Sodium 447mg 19%
Total Carbohydrate 2g 1%
Dietary Fiber 0g 1%
Total Sugars 0g
Protein 42g
Vitamin C 6mg 29%
Calcium 175mg 13%
Iron 2mg 11%
Potassium 605mg 13%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

This Nile perch recipe is easy enough for novice fish cooks to master and tasty enough for novice fish eaters to enjoy. Just count to three for a delicious and healthy main dish. One, rub mayonnaise on the fish. Two, sprinkle spices on the fish such as salt, pepper, and garlic powder (or even soup powder, if you have it). Three, bake. Sometimes it is surprisingly simple to prepare great food.

Ingredients

  • 1 kilogram (2 1/4 pounds) perch

  • 1/2 cup lemon juice

  • Cooking spray

  • 1/2 cup mayonnaise

  • 1/2 teaspoon salt

  • 1/2 teaspoon ground black pepper

  • 1/2 teaspoon garlic powder

Steps to Make It

  1. Soak fish in lemon juice for 30 minutes.

  2. Drain.

  3. Spray a shallow glass baking dish with nonstick cooking spray.

  4. Place the fish in the pan, skin-side down.

  5. Generously spread mayonnaise on the fish.

  6. Sprinkle salt and pepper over the fish according to taste.

  7. If desired, sprinkle some garlic or soup powder on the fish, too.

  8. Cover with foil and refrigerate for 2 hours.

  9. Preheat oven to 400 F (200 C).

  10. Bake the fish, covered, for 30 minutes.

  11. Uncover and bake (or broil) for another 10 minutes, or until browned on top. The fish is done if it flakes (breaks apart) easily when a fork is inserted into the thickest part of its flesh.

Glass Bakeware Warning

Do not use glass bakeware when broiling or when a recipe calls to add liquid to a hot pan, as glass may explode. Even if it states oven-safe or heat resistant, tempered glass products can, and do, break occasionally.


For premade casseroles or leftovers that are in a glass baking dish and have been refrigerated, do not place directly into a hot oven as the glass can shatter. Instead, place any cold glass bakeware into a cold oven to warm up while it preheats. Or, allow the bakeware to rest outside of the fridge for 30 minutes to reach room temperature while the oven preheats.


Serving Suggestion: Serve the fish with creamy coleslaw or lettuce salad.
Note: Fish bought fresh from a fishmonger is generally much better than fish from the grocery store frozen section.