Fish
Steak
Nile Perch steak is a cross-cut portion for grilling and roasting, often showing bone on larger fish. Oil, season, cook hot then finish gently if thick. Rest briefly. Avoid overcooking lean steaks. stop at just-opaque; residual heat finishes the centre. Cold product sears better—pat surfaces dry and do not crowd the pan.
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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 4.23 g
- Saturated Fat 1 g
- Trans Fat 0 g
- Monounsaturated Fat 1.98 g
- Polyunsaturated Fat 1.9 g
- Cholesterol 51.9 mg
- Sodium 84.2 mg
- Salt 0.19 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 22 g
- Water 68.9 g
- Energy 133 kcal
- Water 68.9 g
- Protein 22 g
- Fat 4.23 g
- Saturated Fat 1 g
- Monounsaturated Fat 1.98 g
- Polyunsaturated Fat 1.9 g
- Omega-3 0.76 g
- Vitamins 43.5 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.12 mg
- Vitamin B2 — Riboflavin 0.17 mg
- Vitamin B3 — Niacin 4.54 mg
- Vitamin B5 — Pantothenic Acid 0.79 mg
- Vitamin B6 0.45 mg
- Vitamin B7 — Biotin 3.3 µg
- Vitamin B9 — Folate 13.2 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.6 µg
- Vitamin E 0.65 mg
- Vitamin K 0.5 µg
- Minerals 416 mg
- Major Minerals 414 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.19 g
- Cholesterol 51.9 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.12 · vitamin-b2-riboflavin: 0.17 · vitamin-b3-niacin: 4.54 · vitamin-b5-pantothenic-acid: 0.79 · vitamin-b6: 0.45 · vitamin-b7-biotin: 3.3 · vitamin-b9-folate: 13.2 · vitamin-d: 1.6 · vitamin-e: 0.65 · vitamin-k: 0.5 ·
Minerals
Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.
History
Coastal fisheries and markets sold nile perch whole and in pieces long before industrial freezing, including named steak portions.
Coastal fisheries and markets sold nile perch whole and in pieces long before industrial freezing, including named steak portions.
Fillet and portion packs of nile perch became standard supermarket seafood, including named steak portions.