Fried Ocean Perch w/ Green Beans, Mac &Cheese, and Whole Grain Bread

August 9, 2012 at 5:01 PM | Posted in diabetes, diabetes friendly, fish, greenbeans, Healthy Life Whole Grain Breads, low calorie, low carb, Velveeta/Kraft Dinners | 4 Comments
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Today’s Menu: Fried Ocean Perch w/ Green Beans, Mac &Cheese, and Whole Grain Bread



I had a couple of small fillets of Ocean Perch in the freezer so I decided to have that as Dinner. I rinsed the fillets with water and patted them dry. Seasoned them with Sea Salt and Ground Black Pepper and I then rolled them in Italian Style Bread Crumbs. I fried them in a cast iron skillet in Extra Virgin Olive Oil about 4 minutes per side. The perch came out a beautiful golden brown! You have to love fish, low in calories and carbs and always a filling and tasty dinner.


For sides I heated a single serving of Del Monte Cut Green Beans, microwaved a single serve of Velveeta 2% Cheese and Shells, and Healthy Life Whole Grain Bread. I ate light all day so for a dessert/snack later my Mom’s been wanting some Nachos so that’s what I’ll be preparing. I use Tostito’s Whole Grain Scoops for the chips, 1 can Campbells Firehouse Chili w/ Beans, 1 small can of Sliced Black Olives, sliced Jalapenos, and Kraft 2% Pizza Cheese. Just layer in a baking dish and bake at 400 degrees until the chips are warmed and cheese is melted.


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  1. I’m going to sound really silly but what type of fish is Perch??? I have never heard of it. Is there anything that you know of that is similar as I would like to give this recipe a try?

    • There are fresh water and ocean perch. It’s considered a game fish. There’s a lot of perch fishing in the Great Lakes. I really like perch, the fresh water or ocean perch. It’s a mild tasting perch and usually quite meaty.

      • Thanks, I will have to have a look around for it 🙂

      • Your welcome and thank you for reading!

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