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Victoria perch fillet Calories
High protein, low fat, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Victoria perch fillet (120 g) has 115 calories. That works out to 96 calories per 100 g. It contains 0 g of carbs, 24.4 g of protein, 2 g of fat and 0 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Victoria perch fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
115
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.4g
· 49% DV
Fat
2g
· 3% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 84% · Fat 16%
Victoria perch fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.4 g | 49% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Victoria perch fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 115 kcal |
| 1 piece (extra small) | 60 g | 58 kcal |
| 1 piece (small) | 80 g | 77 kcal |
| 100 g | 100 g | 96 kcal |
| 1 serving (medium) | 150 g | 144 kcal |
| 1 piece (large) | 180 g | 173 kcal |
| 1 serving (large) | 200 g | 192 kcal |
| 2 piece (double) | 240 g | 230 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Victoria perch fillet
What is Victoria perch fillet?
Victoria perch fillet is cut from Nile perch, a large freshwater fish associated with Lake Victoria. It is not the same species as European sea bass; its flesh is mild, white, and firm enough to suit several cooking methods.
Does Victoria perch fillet taste fishy?
No, Victoria perch fillet usually has a mild flavor rather than a strong, oily fishiness. Its neutral taste works well with herbs, citrus, and spice blends, making it a practical choice for people who prefer delicate-tasting fish.
Can you grill Victoria perch fillet?
Yes, Victoria perch fillet can be grilled, but its lean flesh can dry out if exposed to intense heat for too long. Brush it lightly with oil, use a fish basket or foil if needed, and remove it once it flakes easily.
How can you tell when Victoria perch fillet is cooked?
Victoria perch fillet is cooked when the flesh turns opaque and separates into flakes with gentle pressure from a fork. Check the thickest part, since the edges cook sooner; avoid leaving it on the heat after it has become opaque.
Can you cook Victoria perch fillet from frozen?
Yes, you can cook Victoria perch fillet from frozen, although thawing first helps it cook more evenly. If cooking it frozen, use a method that heats it through gently and check the thickest section before serving.
Is Victoria perch fillet the same as Nile perch?
Yes, Victoria perch fillet is a fillet of Nile perch, also called Victoria perch because of its association with Lake Victoria. The different common names refer to the same fish, not to a separate kind of perch.
What sides go well with Victoria perch fillet?
Victoria perch fillet pairs well with roasted vegetables, rice, potatoes, or a crisp salad. Because its flavor is mild, choose sides with fresh herbs, lemon, or a gently spiced sauce rather than one that overwhelms the fish.
Can you freeze Victoria perch fillet after buying it fresh?
Yes, you can freeze fresh Victoria perch fillet if it has been kept cold and is still fresh. Wrap it tightly to limit air exposure, label the package, and thaw it in the refrigerator when you are ready to cook it.
How do you keep Victoria perch fillet from sticking to the pan?
Dry Victoria perch fillet thoroughly and place it in a properly heated, lightly oiled pan. Let the first side form a browned surface before trying to turn it; if the fish resists, give it a little more time.
Does Victoria perch fillet contain many bones?
Victoria perch fillet is sold without the large central bones, but small pin bones can remain. Run your fingertips along the flesh before cooking and pull out any you find with clean tweezers.
Victoria perch fillet Vitamins & Minerals
Vitamins
B12
2.16µg · 90% DV
B3
2.64mg · 17% DV
B5
0.72mg · 14% DV
B6
0.22mg · 13% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
36µg · 24% DV
Potassium ⭐
408mg · 12% DV
Sodium
78mg · 3% DV
Victoria perch fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Victoria perch fillet
To burn the 115 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Victoria perch fillet?
Victoria perch fillet is the boneless white flesh of a large freshwater fish associated with Lake Victoria, also commonly known as Nile perch. Its flavour is mild and its texture is tender and flaky, making it easy to pair with more assertive seasonings without overwhelming them. It is often pan-seared, grilled or baked, and served with lemon, herbs, vegetables or a simple grain side. For cooks in different parts of the world, it works much like other mild white fish in weeknight meals, fish tacos or curries. It is high in protein and low in fat; a 100 g portion provides 20.3 g of protein. Baking or grilling keeps the preparation light, while a crisp salad or roasted vegetables makes a natural accompaniment.
How Nutritious Is Victoria perch fillet?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Victoria perch fillet Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Victoria perch fillet Contain Allergens?
Contains these allergens:
Which Diets Is Victoria perch fillet Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Victoria perch fillet Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.