Nutritional Value per 100g of raw Nile Perch
<10 UI (US RDA*<2)
Nile Perch fillets have the highest content of Omega-3- found in the fish species.
710 mg of Omega-3 fatty acids are the highest levels found in any Seafood. Researchers have found that Omega- 3 fatty acids from seafood may reduce the risk of blood clotting, and also reduce levels of cholesterol. Also Omega-3 have positive effects on other disorders such as cancer, arthritis, asthma, and improve brain development and eyes tissues.
MUSTARD-TOPPED NILE PERCH
Number of Servings: 4
2 Tablespoons mayonnaise
2 teaspoons Dijon mustard
2 Teaspoon mustard seeds
4 (6-8 oz.) Nile perch fillets
1 Teaspoon dried dillweed
Combine the first 3 ingredients; mix well. Arrange fillets on a lightly greased baking sheet. Spread mustard mixture over each fillet. Sprinkle with dillweed.
Bake at 350°F for 20 minutes or until fish flakes easily when tested with a fork.
Garnish with fresh dillweed.
CURRIED NILE PERCH
3 tbsp olive oil
1 large onion, finely chopped
1 stalk of lemongrass, finely chopped
3 cm ginger, finely chopped
3 red chilies, finely chopped
200 ml fish stock
juice of 3 limes
200 ml coconut milk
the flesh of ½ coconut, finely chopped
bunch of coriander
bunch of parsley
½ papaya, coarsely chopped
2 large fillets of firm fish, cut into 4cm cubes (Nile Perch would be ideal)
1. Heat the oil in a frying pan over medium heat and gently fry the onion and garlic until soft. Add the lemongrass, ginger, and chilies.
2. Stir in the fish stock, lime juice, coconut milk, coconut flesh, coriander, parsley, and papaya.
3. Add the fish and simmer for 5-10 minutes, until the fish is cooked thoroughly.