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Recipe Series

Nile Perch

Many fresh and saltwater fish are mistakenly called perch. True perch are exclusively freshwater fish. In the United States, Walleye and Yellow Perch are popular in the North Eastern states and Great Lakes Region. Perch are often considered to be the best-tasting of all freshwater fish.

Nile Perch is a farmed fish from Lake Victoria in Africa and is air shipped to the United States. Similar to Tilapia, they are very easy to breed. Recently introduced here, Nile Perch has filled a demand for mild white fish, as consumers’ appetites for more common species such as flounder and cod wane. Mild and firm, these fillets can stand in for many varieties of fillets in common recipes.

Source

Fresh water farms; Lake Victoria, Africa.

Forms

Boneless fillets.

Taste

Mild. 

Texture

Moist flakes.

Nutrition

2.2 g fat per 8 oz

.8 gms saturated fat

206 calories

44 gms protein

204 mg cholesterol

140 mg sodium

Cooking

Fillets can be pan-seared, broiled, or baked.

Mild in flavor, it can stand up to both strong and subtle marinades.

Recipes

Nile Perch with Orange Ginger Sauce

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Servings 2

Ingredients
  

  • 2 fillets Nile Perch
  • 1 cup fresh orange juice
  • 1 tsp minced or grated ginger
  • 1/4 cup flour
  • 2 tbsp olive oil

Instructions
 

  • Combine orange juice and ginger.
  • Set aside.
  • Lightly season fillets with salt and pepper, and coat with flour.
  • In a heavy skillet, heat oil, then brown thefillets, 2-3 minutes each side.
  • Transfer to a warm plate and cover.
  • Add orange juice mixture to skillet and cook, reducing by half.
  • Drizzle sauce over fillets and serve immediately.

Nile Perch with Orange Black Bean Salsa

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Ingredients
  

  • 2 fillets Nile Perch
  • 1 small can mandarin orange sections w/ juice
  • 1 medium can black beans rinsed & drained
  • 1/3 cup roasted red pepper sliced
  • 2 tbsp chopped fresh cilantro
  • 2 tbsp olive oil
  • 2 tbsp red wine vinegar
  • salt & pepper

Instructions
 

Salsa

  • Whisk together orange juice, olive oil and vinegar.
  • Season to taste with salt and pepper.
  • Toss together orange sections, red pepper, beans and cilantro.
  • Pour on sauce and mix.
  • Let stand to allow flavors to mingle.

Poach Fish

  • Lightly season fillets with salt and pepper.
  • Place on aluminum foil (on a baking sheet) shiny side up, along with a sprig or two of fresh cilantro, and two tablespoons water.
  • Cinch closed to form a pocket.
  • Baked in 350 Fahrenheit oven for 10 – 15 minutes.
  • Open pack to test for doneness with a fork.  
  • Gently place fillets on plate.
  • Cover with two or more tablespoons of salsa and serve immediately.