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Lake Victoria Perch Fillet



Aug 26th, 2016

Perch Fillets

Our current supply of Lake Victoria Perch is product of South Africa and is wild caught. Lake Victoria Perch are typically large fillets & have a meaty texture, some compare it to sea bass or grouper. It is mild flavored and has moist, medium firm cooked meat with a good flake. It’s rich in Omega-3 oils which makes it a healthy choice. Uncooked Lake Victoria Perch has a pinkish, flesh toned tint, but it cooks up snow white. It is a family friendly fish with only small pin-bones that are easily removable. This fish is very forgiving, as it remains moist during cooking, the oil content makes it a good candidate for smoking as well. Despite its mild flavor, it pairs well with strong ethnic seasonings and sauces. Recommended cooking methods include: Baking, broiling, grilling, sautéing & smoking.

Broiled Parmesan Perch

Ingredients (Prep Time – 10 Minutes, Cook Time – 15  Minutes) – Makes 4 Servings
½ cup shredded parmesan cheese
¼ cup butter, softened
¼ cup mayonnaise
2 teaspoons Italian seasoning
½ teaspoon garlic powder
1 pound perch fillets

In small bowl, combine cheese, butter, mayonnaise, Italian seasoning and garlic powder.
Pat fish dry with clean paper towels. Place fish on a broiler pan , sprayed with cooking spray.
Spread Parmesan mixture over fish. Broil (HIGH) until fish flakes easily with a fork (about 5-6 minutes).



Perch with Capers & Diced Red Peppers

Ingredients (Prep Time 15 Minutes, Cook Time 30 Minutes) – MAKES 4 SERVINGS

4 perch fillets

1/4 cup milk

Salt and pepper

2 tablespoons flour

1 1/2 tablespoons vegetable oil

2 tablespoons butter

1/4 cup sweet red peppers, chopped

2 1/2 tablespoons capers, drained

1 tablespoon shallots, finely chopped

1 tablespoon red wine vinegar


Pour the milk into a medium sized bowl, along with a pinch of salt and pepper.

Add the flour to a plate. Pour the oil into a non-stick skillet set over medium-high heat.

Place the perch fillets the milk, dredge them evenly in the flour, and then place them in the skillet. Cook for 3 minutes per side. Set aside on a clean plate when done.

Wipe out the skillet, and then add the butter and turn the heat to medium-high. When melted, add the red pepper. Cook for 30 seconds to 1 minute, or until the butter turns a light brown.

Add the capers and cook for another 30 seconds or so.

Finally, add the shallots and the vinegar. Cook for 30 seconds, stir well, and then pour the sauce over each perch fillet.


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