NUTRITION & RECIPES

Nutritional Value per 100g of raw Nile Perch

93.00

19.10g

710mg

54.5mg

0.00g

1.80g

302.1mg

<10 UI (US RDA*<2)

0.107mg

0.187mg

10.33mg

0.19mg

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.

Calories

Proteins

Omega-3

Cholesterol

Saturated Fat

Fat

Potassium

Vitamin A

Thiamine

Riboflavin

Calcium

Iron

MUSTARD-TOPPED NILE PERCH

Number of Servings: 4

Ingredients:

2 Tablespoons mayonnaise

2 teaspoons Dijon mustard

2 Teaspoon mustard seeds

4 (6-8 oz.) Nile perch fillets

1 Teaspoon dried dillweed

Instructions:

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.

Serve immediately.

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.

Serve immediately.