Pan fried perch paired with orzo makes up this hearty healthy meal. Also good for leftovers, as it reheats wonderfully with a little lemon juice.

Prep Time: 18 minutes

Cooking Tips

This dish is particularly good the next day, just warm and add lemon juice.


  • 1½ cups orzo, cooked according to package directions
  • 6 to 10 medium size perch fillets
  • 1 teaspoon plus 1 tablespoon olive oil, divided
  • 1 cup minced onions
  • 1 tablespoon minced garlic
  • Juice from one lemon
  • ¾ cup defatted chicken broth
  • ½ tablespoon salt
  • ½ teaspoon red pepper flakes
  • ½ teaspoon dried dill
  • ½ cup minced parsley
  • ½ cup grated Parmesan cheese


  • Cook orzo in a large pot of boiling water, according to package directions.
  • Fry perch fillets in olive oil until about halfway done and place on paper towel to dry. Drain pan of old oil.
  • In the same pan with 1 tablespoon olive oil, over medium-high heat, cook onions and garlic for 5 minutes.
  • Cut perch into small cubes and add to pan.
  • Cook, stirring for 5 minutes. Add lemon juice, chicken broth, salt, pepper flakes and dill, and bring to boil and cook for 2-3 minutes.
  • Add cooked orzo, parsley and Parmesan. Toss well.

Recipe courtesy of Ohio Department of Natural Resources.

Nutrition Facts

Amount per serving



% DV*
Total Fat 5g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 50mg
Sodium 960mg
Total Carbs 37g
Dietary Fiber 2g
Sugars 3g
Added Sugars 0g
Protein 21g
Vitamin D 1mcg
Calcium 97mg
Iron 2mg
Potassium 277mg

*Percent Daily Values are included where available. They are based on a 2,000
calorie diet. Your daily value may be higher or lower depending on your calorie needs.