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Perche d’océan croustillante
Riches en oméga-3

Perche d’océan croustillante

By:Javier Sanchez Mejorada 4.92(28 reviews)

Perche dorée et croustillante avec un léger enrobage de panko — feuilletée, savoureuse et un dîner facile aux fruits de mer prêt en quelques minutes.

TIME
TIME
20 min
SERVINGS
SERVINGS
3 personnes
DIFFICULTY
DIFFICULTY
Doucement
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Ingrédients

Buy Rockfish (Ocean Perch) Now
  • 1 lb (450 g) ocean perch (rockfish) fillets, skin removed
  • 1/2 cup all-purpose flour
  • 1 large egg, lightly beaten
  • 3/4 cup panko breadcrumbs
  • 1/2 tsp smoked paprika
  • Salt and pepper, to taste
  • 2 tbsp unsalted butter
  • 2 tbsp oil (for frying)
  • Lemon wedges, for serving

Instructions

  1. Pat ocean perch fillets dry with paper towels and season lightly with salt, pepper, and smoked paprika.
  2. Set up a dredging station with flour in one bowl, beaten egg in another, and panko breadcrumbs in a third.
  3. Dredge each fillet in flour and shake off excess.
  4. Dip into the beaten egg, then coat evenly with panko breadcrumbs.
  5. Heat butter and oil in a skillet over medium heat.
  6. Fry fillets for 3–4 minutes per side until golden brown and crispy.
  7. Remove from skillet, drain on paper towels, and serve immediately with lemon wedges and dipping sauce.

Nutrition Values

Per serving (200 g)
  • Calories: ~420 kcal
  • Protein: ~36 g
  • Total Fat: ~20 g
  • Saturated Fat: ~6 g
  • Carbohydrates: ~24 g
  • Sugar: ~1 g
  • Fiber: ~1 g
  • Sodium: ~520 mg
  • Cholesterol: ~120 mg
  • Omega-3 Fatty Acids: ~500–700 mg

Crispy Ocean Perch Comments

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