Fish
Nile Perch
Nile perch (Lates niloticus) is a large freshwater predator of African lakes and rivers, especially famous from Lake Victoria export fisheries. Fillets are thick, white, mild, and moist with a firm flake that suits pan-frying, baking, and fish-and-chips style portions. Fat content is moderate; flavour is clean rather than muddy when the fish is well handled and iced. European and Middle Eastern markets take most frozen fillets; East African cookery also stews and grills local fish. Ecological impacts of introductions into Lake Victoria are historically significant—buyers concerned with sustainability should check fishery and processing standards. Thaw frozen fillets slowly, pat dry, and cook to just opaque to avoid dryness.
Track this ingredient
Cuts & parts
Breeds & varieties
A sample of named types with their own origin and culinary profiles.
Characteristics
Preparations
Provenance
Sources
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 5.09 g
- Saturated Fat 0.94 g
- Trans Fat 0 g
- Monounsaturated Fat 2.14 g
- Polyunsaturated Fat 2.04 g
- Cholesterol 55.4 mg
- Sodium 79.5 mg
- Salt 0.21 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 21 g
- Water 69.7 g
- Energy 128 kcal
- Water 69.7 g
- Protein 21 g
- Animal Protein 20 g
- Fat 5.09 g
- Saturated Fat 0.94 g
- Monounsaturated Fat 2.14 g
- Polyunsaturated Fat 2.04 g
- Vitamins 46.4 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.1 mg
- Vitamin B2 — Riboflavin 0.15 mg
- Vitamin B3 — Niacin 3.85 mg
- Vitamin B5 — Pantothenic Acid 0.67 mg
- Vitamin B6 0.38 mg
- Vitamin B7 — Biotin 2.8 µg
- Vitamin B9 — Folate 11.1 µg
- Vitamin C 2 mg
- Vitamin D 1.4 µg
- Vitamin E 0.54 mg
- Vitamin K 0.4 µg
- Minerals 476 mg
- Major Minerals 349 mg
- Trace Minerals 126 mg
- Salt 0.21 g
- Sodium Chloride 0.21 g
- Cholesterol 55.4 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 3 · vitamin-a: 20 · vitamin-b1-thiamine: 0.1 · vitamin-b2-riboflavin: 0.15 · vitamin-b3-niacin: 3.85 · vitamin-b5-pantothenic-acid: 0.67 · vitamin-b6: 0.38 · vitamin-b7-biotin: 2.8 · vitamin-b9-folate: 11.1 · vitamin-d: 1.4 · vitamin-e: 0.54 · vitamin-k: 0.4 ·
Minerals
Sodium: 79.49 · Potassium: 225 · Calcium: 45 · Iron: 1 · Zinc: 0.4 · Iodine: 125 ·
Fish flesh is lean to oily depending on species; marine omega-3s rise in fatty fish.
History
Coastal and river fishing for nile perch and related species supplied essential protein long before agriculture spread globally.
Salting, drying, smoking, and fermenting extended the shelf life of nile perch and enabled long-distance trade.
Ice preservation and railway transport brought fresh nile perch to inland cities beyond fishing ports.
Industrial freezing, aquaculture, and global logistics made nile perch widely available in international markets.