Javier Sanchez Mejorada | Oct 16, 2025 | Omega-3 Rich

Perche d’océan croustillante

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

Servings 3 ppl

Cook 20 min

Difficulty Easy

Dietary Omega-3 Rich

Ingrédients

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

Nutrition

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

Nutrition values are estimates and may vary based on ingredients used.

Instructions

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

Source: https://larryscatch.com/blogs/recipes-3/crispy-ocean-perch