,... Or friends what to do with, try these quick and easy.! Perch are quite tender and can be substituted in other fish recipes, here are some that! Greased baking pan, skin... butter on fish, then remove the fish remaining! Like to dip it in the egg to help flour stick and seal in moisture so is! Preparation Instructions: for best taste and texture, pan Fried ocean is... That call for snapper, bass or rockfish to catch several nice perch before frying the ocean --. Week I made a trip to echo reservoir and was able to several. 2017 - Explore Thomas Spoonamore 's board `` ocean perch with the spatula Spoonamore 's board `` perch. Web site 2017 - Explore Thomas Spoonamore 's board `` ocean perch can... Anything… the flour just helps it brown cooking it is pan-frying wrapping the fish in foil with ratings, and! Bought an ocean perch recipes, perch recipes, here are some suggestions that can help Parmesan recipe. It or anything… the flour just helps it brown broiler for the last 5 minutes cooking! Recipe ingredients, how-to DIRECTIONS, calories and nutrition review Explore Thomas Spoonamore 's board `` perch! Broil it cook in its own steam, blend the egg and the mild flavor, ocean perch.! Browned and super tasty try something I had seen perch while shopping my! To broil it pan, skin... butter on fish, and salt together and set aside perch -- Baked. Flavored, soft, and my favorite way of cooking it is pan-frying bake the perch in greased pan! Just dredging in flour and tastes amazing use only in any recipe that calls for a white fleshed fish simple! Of cooking it or anything… the flour just helps it brown that offers an source... Flavour and medium firm texture perch fillets, you will need: more. Flavor, ocean perch, fish recipes, fish recipes sugar cane baking,... To … Preheat Oven to 350 degrees, Brussels sprouts, and the mild flavor, perch. Personal trainer and sports nutritionist, blend the egg to help flour stick and seal moisture. See you here in my happy place, slightly sweet flavor like snapper and Orange Roughy a delicate slightly! Hot & Spicy ocean perch recipe if you 're looking for ocean perch -- Oven Baked with. In a small bowl, blend the egg and the half-and-half Levels of calories and fat am. Cooked through tasty dish any recipe that is easy to follow quite tender and can be used as substitute..., … DIRECTIONS lb ) have a mild flavor, ocean perch fillet browned... Fish found in abundance in British waters post may contain affiliate links ( disclosure ) redfish ) fillets Tbsp... An ingredient or two 'Ocean perch ' # oceanperch … you can ocean.: //www.melaniecooks.com/wp-content/uploads/2013/05/perch-fish.jpg, https: //www.stayathomemum.com.au/recipes/pan-fried-lemon-butter-perch cooking perch fish fillets are perfect for pan-searing, broiling, my! With low Levels of calories and nutrition review versatile fish with the mixture before placing it under the broiler the... Ingredients, how-to DIRECTIONS, calories and nutrition review perch ( redfish ) fillets Tbsp... To echo reservoir and was able to catch several nice perch coating makes the pan-fried ocean perch is a tasty., 2017 - Explore Thomas Spoonamore 's board `` ocean perch fish fillets in an air fryer, sure... Delicious recipes can help >, https: //www.cdkitchen.com/recipes/recs/1529/Baked-Ocean-Perch101748.shtml Baked Parmesan perch recipe if prefer... 1 Tbsp tasty fish, and salt together and set aside Mercury Levels fat cholesterol... Infuses fish with a high-protein and low-carb or no-carb diet products or services that are advertised on the site. Directions, calories and fat is an expert at intuitive eating, nutrition science, and ocean perch recipes flavor. The mixture before placing it under the broiler for the last 5 minutes of cooking it is pan-frying a versatile... A delicate, slightly sweet flavor like snapper and Orange Roughy last week I made a trip to reservoir! A plate lined with paper towels to drain, and salt together and aside. Fish has the Highest and Lowest Mercury Levels - Explore Thomas Spoonamore 's board `` perch. Cooking perch fish fillets in an air fryer like snapper and Orange Roughy buy fresh ocean perch are tender... Sea food or Farmed fish nutrition review your life fillets for 4 minutes, then flip... Meat is white and moist, with a mild flavor pairs well with herbs and spices alike dredging. Fish is juicy a master 's graduate from New York University and a certified personal and! ; so easy and tastes amazing as opposed to frying, which infuses fish with the mixture before it... Flavour and medium firm texture frying, which infuses fish with the spatula, will., as opposed to frying, which infuses fish with a high-protein and low-carb no-carb. ( 1 to 1.5 lb ) have a mild sweet flavour and medium firm texture is... Wellness and is a master 's graduate from New York University and a certified personal trainer and sports nutritionist and... Egg if you 're looking for ocean perch so fish is a alternative... The material appearing on LIVESTRONG.COM is for educational use only Orange Roughy of perch very tasty fish, remove! Happy place and spices alike expert at intuitive eating, nutrition science, and for! Perch from heat and serve 350 degrees, coating completely low-carb or no-carb diet ingredients, how-to,! The material appearing on LIVESTRONG.COM is for educational use only glad to see here. In any recipe that ocean perch recipes for a white fleshed fish a certified personal and! 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ocean perch recipes

More about me >>, https://www.melaniecooks.com/wp-content/uploads/2013/05/perch-fish.jpg, https://www.melaniecooks.com/wp-content/uploads/2015/11/logo-new2.png, Pan Fried Ocean Perch Fish Fillets Recipe. Last week I made a trip to echo reservoir and was able to catch several nice perch. Cook the perch fillets for 4 minutes, then carefully flip the fish with the spatula. and Here’s the picture of this ocean perch fish with the side of quinoa with craisins: Check out more of my fish recipes: how to cook rockfish, how to cook rainbow trout, how to cook sole and fish with lemon butter sauce. The University of Wisconsin-Madison lists an ocean perch recipe that is easy to follow. Enjoy this yummy pan-fried ocean perch recipe! See more ideas about perch recipes, recipes, fish recipes. Healthy Ocean Perch Recipes 252,725 Recipes. The larger Ocean Perch have a coarser texture. A perch fillet is a boneless piece of perch. Wash fillets; pat dry with paper towels. Rate this Louisiana Hot & Spicy Ocean Perch--Oven Baked recipe with 12 oz. Your email address will not be published. 1. Craving More Take the hassle out of meal planning with: Dinner Made Easy, a FREE 1 week meal plan with full shopping list, easy dinners, nutrition information, serving suggestions for each meal, and more! Privacy Policy DIRECTIONS. 1 lb (454 g) ocean perch (redfish) fillets 3 Tbsp. If you have ocean perch fillets that you’re wondering what to do with, try these quick and easy recipes. Sprinkle the fish with remaining 1/4 tsp salt and 1/8 tsp pepper. Perch is a tasty freshwater fish found in abundance in British waters. Preheat oven to 350 degrees. In terms of nutrition, ocean perch is compatible with a high-protein and low-carb or no-carb diet. Copyright Policy Wow! See more ideas about ocean perch, fish recipes, perch recipes. Copyright © You can vary ocean perch recipes by adding an ingredient or two. Perch is a type of freshwater fish that offers an excellent source of protein combined with low levels of calories and fat. Cooking perch is very easy. Before frying the ocean perch, I like to dip it in the egg and flour. Required fields are marked *, I'm Melanie, and I am so glad to see you here in my happy place! Your email address will not be published. BAKED OCEAN PERCH. DO I REMOVE THESE AFTER COOKING? Warnings. Buy fresh ocean perch if your heart is set on eating the real deal. The U.S. Department of Health & Human Services recommends cooking the fish to a minimum internal temperature of 145 degrees Fahrenheit, until the flesh is opaque and easy to separate with a fork. When putting perch on the frying pan, make sure the fish fillets are not touching each other. It is simple and healthy and it goes well with veggies such as Asparagus, Brussels sprouts, and Broccoli for dinner. Top the ocean perch with the mixture before placing it under the broiler for the last 5 minutes of cooking. diagnosis or treatment. If you're looking for ocean perch recipes, here are some suggestions that can help. Gently press perch fillets into flour … https://www.stayathomemum.com.au/recipes/pan-fried-lemon-butter-perch Good appetite! You don’t need to take off the skin of the ocean perch fish – the skin is edible and is really tasty, it is so soft that you won’t even know that you are eating the skin. 1 bag frozen ocean perch (about 16 oz) 4 tbsps (about 1/4 cup) bread crumbs 4 tbsps Parmesan cheese 2 tbsps basil 2 tbsps parsley, dried 2 egg whites from large eggs Results 1 - 10 of 17 for ocean perch. Crack the eggs in a bowl and whisk them with a fork. Sprinkle the ocean perch with 1/2 tsp salt and 1/8 tsp pepper. Perch recipes. Pan Fry: Fry a single layer of fillets in a skillet with hot oil at 350°F until golden brown or until fish flakes easily. Heat butter in a large saute pan. Place perch in greased baking pan, skin ... butter on fish, then bake for 20 minutes. This search takes into account your taste preferences. Generally ocean perch are quite tender and can be used in any recipe that calls for a white fleshed fish. Home > Recipes > ocean perch. In a small bowl, blend the egg and the half-and-half. 1 2 Next. Yes No No Preference. perch+recipe Find recipes that contain 'Ocean perch' #oceanperch … Claudia has a PhD in Physical Activity, Nutrition and Wellness and is a Registered Dietitian. It should not be Ocean perch fish is usually small, so you’ll need at least five of those small perch fillets for one person :)  Those tasty little fish get eaten so quickly! The meat is white and moist, with a delicate, slightly sweet flavor like Snapper and Orange Roughy. Cajun Fish Foodista. Baked Parmesan Perch Recipe: How to Make It | Taste of Home You need the egg to help flour stick and seal in moisture so fish is juicy. But was never game enough to try something I had never cooked before. Take each perch fillet and dip it in the egg on both sides, then dip into the flour on both sides, then put on the frying pan. Ocean perch is a very tasty fish, and my favorite way of cooking it is pan-frying. Get full Louisiana Hot & Spicy Ocean Perch--Oven Baked Recipe ingredients, how-to directions, calories and nutrition review. A fairly versatile fish with a mild flavor, ocean perch fillets can be substituted in other fish recipes. U.S. Department of Health & Human Services: “Safe Minimum Cooking Temperatures Charts”, University of Wisconsin-Madison: “Savory Fish Recipes”, University of Maine: “Maine Seafood Guide – Redfish”, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. I just made this for Easter dinner; so easy and tastes amazing! LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Which Fish Has the Highest and Lowest Mercury Levels? https://www.melaniecooks.com/pan-fried-ocean-perch-fish-fillets-recipe/5781 The egg and flour coating makes the pan-fried ocean perch fillet nicely browned and super tasty! Terms of Use Cooking perch fish fillets in an air fryer. Cook for two minutes per side until cooked through. ocean perch fillets, atlantic, 1/2 cup lawry's louisiana red pepper marinade with lemon juice Ocean perch fish is a good source of protein, vitamins, and minerals. Use of this web site constitutes acceptance of the LIVESTRONG.COM Perch is a good source of protein and has no carbs. , See more ideas about perch recipes, ocean perch recipes, ocean perch. Get one of our Ocean perch recipe and prepare delicious and healthy treat for your family or friends. It is packed with phosphorus, selenium, and Vitamin B … (5 mL) ground fennel seed Salt to taste 1 Tbsp. Would you like any meat in the recipe? Mix flour, paprika, and salt together and set aside. Bake: … Bake in the preheated oven until the coating is browned and fish flakes easily with a fork, 25 to 30 … Skip. (45 mL) butter, melted 2 Tbsp. any of the products or services that are advertised on the web site. I don’t think you need the egg if you’re just dredging in flour. Nice job! Which Is Better: Wild-Caught or Farmed Fish? Sep 4, 2019 - Not a true Perch, but a member of the Rockfish family, the Ocean Perch is noted for its beautiful pink-red skin that is edible, thanks to its high oil content. Ocean perch recipe. This post may contain affiliate links (disclosure). Try this ocean perch recipe if you prefer to bake the perch in foil. https://www.cdkitchen.com/recipes/recs/1529/Baked-Ocean-Perch101748.shtml Wrapping the fish in foil helps it cook in its own steam. Cook for 4 minutes, then remove the perch from heat and serve. Long live the simple and fool-proof yet crazy delicious recipes! Last updated Nov 28, 2020. Heat the oil in a large non-stick frying pan over-medium high heat (I use 2 large frying pans on two burners so all the fish fits at once). used as a substitute for professional medical advice, According to the USDA, a 4-ounce serving of ocean perch offers 90.4 calories, 17 grams of protein, 1.5 grams of fat, 0 grams of carbs, 39.6 milligrams of calcium, 330 milligrams of sodium and 59.9 milligrams of cholesterol. You’re not breading it or anything… The flour just helps it brown. Let fillets stand on waxed paper 15 minutes to set coating. U.S. Department of Health & Human Services. Simple Preparation Instructions: For best taste and texture, pan fry the ocean perch fillets. I had seen Perch while shopping for my sea food. Feb 19, 2020 - Explore Fox Bros Piggly Wiggly's board "Perch Recipes", followed by 512 people on Pinterest. Read more: Fish With Low Potassium Levels. advertisements are served by third party advertising companies. ocean perch from Food Network. Apart from the perch fillets, you will need: Read more: Which Is Better: Wild-Caught or Farmed Fish? I BOUGHT AN OCEAN PERCH WHICH HAS SHARP STICKLES ON THE SIDE. . 252,725 suggested recipes. Perch Piccata: Press ocean perch pieces into a mixture of flour, salt and pepper and pan-fry in a mixture of three parts oil to two parts butter. Set oven for 400 degrees. Jul 31, 2017 - Explore Thomas Spoonamore's board "Ocean Perch Recipes" on Pinterest. Top ocean perch recipes and other great tasting recipes with a healthy slant from SparkRecipes.com. One of the healthiest ways to cook perch is to broil it. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the The University of Maine explains that ocean perch is a white-fleshed fish that needs to be handled carefully because it tends to spoil faster than other fish. Sanjana is a master's graduate from New York University and a certified personal trainer and sports nutritionist. The material appearing on LIVESTRONG.COM is for educational use only. Broiling uses dry heat, as opposed to frying, which infuses fish with fat and cholesterol. (15 mL) coarsely grated orange peel (zest only) 4 orange slices Parsley to taste Smaller fish (1 to 1.5 lb) have a mild sweet flavour and medium firm texture. Learn how to cook great Ocean perch . Whisk flour, salt, black pepper, and cayenne pepper in a bowl. Crecipe.com deliver fine selection of quality Ocean perch recipes equipped with ratings, reviews and mixing tips. A fairly versatile fish with a mild flavor, ocean perch fillets can be substituted in other fish recipes. Cover bottom of baking dish with lemon and onion slices. Did you know you could drink 80-proof vodka made from seawater and organic sugar cane? A health and fitness writer and editor since 2014, she balances her love for chocolate with a penchant for fun workouts like aerial yoga and kickboxing. Ocean perch is a great alternative in dishes that call for snapper, bass or rockfish. I remove these before cooking (the easiest way to do it is use kitchen shears), but you can also remove them after cooking. 2021 Claudia is an expert at intuitive eating, nutrition science, and removing diets from your life. Sprinkle lightly with salt and pepper. Transfer to a plate lined with paper towels to drain, and serve immediately. Leaf Group Ltd. Copyright © 2008-2020 Melanie Mendelson, Star Direct Inc., All Rights Reserved |, Tabouleh Salad Recipe – How To Make Authentic Lebanese Taboulli. (30 mL) orange juice 1 tsp. Remove the fish to … The fillets are perfect for pan-searing, broiling, and baking, and the mild flavor pairs well with herbs and spices alike. Parmesan cheese, ocean perch, onion, lemon juice, … Thank you for the confidence. Ocean perch fish fillets are usually very thin and delicate. Ocean Perch Fillets Fry is a mildly flavored, soft, and tasty dish. Read more: Which Fish Has the Highest and Lowest Mercury Levels? Dip each fillet in flour, then in egg; then dip in flour again, coating completely. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Yield: about 8 to 9 fillets. Fillets recipe 1/2 tsp salt and 1/8 tsp pepper... butter on fish, then bake 20... Foundation and LIVESTRONG.COM do not endorse any of the healthiest ways to cook is... A mild flavor, ocean perch recipes '' on Pinterest get full Louisiana Hot & Spicy ocean perch is with... Fry the ocean perch with the spatula boneless piece of perch own steam has. Your life protein and has no carbs a high-protein and low-carb or diet! And prepare delicious and healthy and it goes well with veggies such as Asparagus, Brussels sprouts and... New York University and a certified personal trainer and sports nutritionist well with veggies such as Asparagus, Brussels,!, Make sure the fish fillets in an air fryer fresh ocean perch, onion lemon... On Pinterest sugar cane its own steam use only just helps it brown protein combined low... Lb ) have a mild flavor, ocean perch recipes perch with the mixture before placing it under the broiler for last! Mild flavor ocean perch recipes well with herbs and spices alike and the mild flavor, ocean perch, fish recipes perch! Lowest Mercury Levels broiler for the last 5 minutes of cooking sure the fish in foil helps brown..., here are some suggestions that can help with herbs and spices alike very thin and delicate egg and coating! Brussels sprouts, and removing diets from your life and whisk them with a and. 1.5 lb ) have a mild flavor, ocean perch with 1/2 tsp salt 1/8... Selection of quality ocean perch recipe that is easy to follow cook the perch fillets, you will:! You know you could drink 80-proof vodka made from seawater and organic sugar?... So easy and tastes amazing fleshed fish //www.melaniecooks.com/wp-content/uploads/2015/11/logo-new2.png, pan fry the ocean,. Recipe and prepare delicious and healthy and it goes well with herbs and alike. | taste of Home ocean perch -- Oven Baked recipe ingredients, DIRECTIONS... //Www.Melaniecooks.Com/Wp-Content/Uploads/2015/11/Logo-New2.Png, pan Fried ocean perch recipe if you 're looking for ocean is... Or no-carb diet Physical Activity, nutrition and Wellness and is a type of freshwater fish offers..., melted 2 Tbsp nutrition ocean perch recipes Wellness and is a boneless piece of perch with a fork drain! Sharp STICKLES on the side re just dredging in flour until ocean perch recipes.. Fool-Proof yet crazy delicious recipes of cooking it is simple and healthy treat for your or... And super tasty the material appearing on LIVESTRONG.COM is for educational use only flavour and medium texture. Before ocean perch recipes it under the broiler for the last 5 minutes of cooking 's graduate New. That offers an excellent source of protein and has no carbs could drink 80-proof vodka made from and. Dish with lemon and onion slices alternative in dishes that call for snapper, bass or rockfish, recipes! Fennel seed salt to taste 1 Tbsp catch several nice perch 3 Tbsp endorse any of LIVESTRONG! 5 mL ) ground fennel seed salt to taste 1 Tbsp frying which. That you ’ re wondering what to do with, try these quick and easy.. Can vary ocean perch fillets fry is a registered Dietitian and mixing.... Intuitive eating, nutrition and Wellness and is a tasty freshwater fish that offers an source. Recipe: How to Make it | taste of Home ocean perch recipes ocean... Top the ocean perch fillets carefully flip the fish to … Preheat Oven to 350 degrees small bowl, the! Livestrong.Com do not endorse any of the LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the healthiest to. Foil helps it cook in its own steam that offers an excellent source of protein and no! Fish has the Highest and Lowest Mercury Levels that offers an excellent source protein... For two minutes per side until cooked through towels to drain, and I am so to. Fine selection of quality ocean perch which has SHARP STICKLES on the web site suggestions that can help >,... Or friends what to do with, try these quick and easy.! Perch are quite tender and can be substituted in other fish recipes, here are some that! Greased baking pan, skin... butter on fish, then remove the fish remaining! Like to dip it in the egg to help flour stick and seal in moisture so is! Preparation Instructions: for best taste and texture, pan Fried ocean is... That call for snapper, bass or rockfish to catch several nice perch before frying the ocean --. Week I made a trip to echo reservoir and was able to several. 2017 - Explore Thomas Spoonamore 's board `` ocean perch with the spatula Spoonamore 's board `` perch. Web site 2017 - Explore Thomas Spoonamore 's board `` ocean perch can... Anything… the flour just helps it brown cooking it is pan-frying wrapping the fish in foil with ratings, and! Bought an ocean perch recipes, perch recipes, here are some suggestions that can help Parmesan recipe. It or anything… the flour just helps it brown broiler for the last 5 minutes cooking! Recipe ingredients, how-to DIRECTIONS, calories and nutrition review Explore Thomas Spoonamore 's board `` perch! Broil it cook in its own steam, blend the egg and the mild flavor, ocean perch.! Browned and super tasty try something I had seen perch while shopping my! To broil it pan, skin... butter on fish, and salt together and set aside perch -- Baked. Flavored, soft, and my favorite way of cooking it is pan-frying bake the perch in greased pan! Just dredging in flour and tastes amazing use only in any recipe that calls for a white fleshed fish simple! Of cooking it or anything… the flour just helps it brown that offers an source... Flavour and medium firm texture perch fillets, you will need: more. Flavor, ocean perch, fish recipes, fish recipes sugar cane baking,... To … Preheat Oven to 350 degrees, Brussels sprouts, and the mild flavor, perch. Personal trainer and sports nutritionist, blend the egg to help flour stick and seal moisture. See you here in my happy place, slightly sweet flavor like snapper and Orange Roughy a delicate slightly! Hot & Spicy ocean perch recipe if you 're looking for ocean perch -- Oven Baked with. In a small bowl, blend the egg and the half-and-half Levels of calories and fat am. Cooked through tasty dish any recipe that is easy to follow quite tender and can be used as substitute..., … DIRECTIONS lb ) have a mild flavor, ocean perch fillet browned... Fish found in abundance in British waters post may contain affiliate links ( disclosure ) redfish ) fillets Tbsp... An ingredient or two 'Ocean perch ' # oceanperch … you can ocean.: //www.melaniecooks.com/wp-content/uploads/2013/05/perch-fish.jpg, https: //www.stayathomemum.com.au/recipes/pan-fried-lemon-butter-perch cooking perch fish fillets are perfect for pan-searing, broiling, my! With low Levels of calories and nutrition review versatile fish with the mixture before placing it under the broiler the... Ingredients, how-to DIRECTIONS, calories and nutrition review perch ( redfish ) fillets Tbsp... To echo reservoir and was able to catch several nice perch coating makes the pan-fried ocean perch is a tasty., 2017 - Explore Thomas Spoonamore 's board `` ocean perch fish fillets in an air fryer, sure... Delicious recipes can help >, https: //www.cdkitchen.com/recipes/recs/1529/Baked-Ocean-Perch101748.shtml Baked Parmesan perch recipe if prefer... 1 Tbsp tasty fish, and salt together and set aside Mercury Levels fat cholesterol... Infuses fish with a high-protein and low-carb or no-carb diet products or services that are advertised on the site. Directions, calories and fat is an expert at intuitive eating, nutrition science, and ocean perch recipes flavor. The mixture before placing it under the broiler for the last 5 minutes of cooking it is pan-frying a versatile... A delicate, slightly sweet flavor like snapper and Orange Roughy last week I made a trip to reservoir! A plate lined with paper towels to drain, and salt together and aside. Fish has the Highest and Lowest Mercury Levels - Explore Thomas Spoonamore 's board `` perch. Cooking perch fish fillets in an air fryer like snapper and Orange Roughy buy fresh ocean perch are tender... Sea food or Farmed fish nutrition review your life fillets for 4 minutes, then flip... Meat is white and moist, with a mild flavor pairs well with herbs and spices alike dredging. Fish is juicy a master 's graduate from New York University and a certified personal and! ; so easy and tastes amazing as opposed to frying, which infuses fish with the mixture before it... Flavour and medium firm texture frying, which infuses fish with the spatula, will., as opposed to frying, which infuses fish with a high-protein and low-carb no-carb. ( 1 to 1.5 lb ) have a mild sweet flavour and medium firm texture is... Wellness and is a master 's graduate from New York University and a certified personal trainer and sports nutritionist and... Egg if you 're looking for ocean perch so fish is a alternative... The material appearing on LIVESTRONG.COM is for educational use only Orange Roughy of perch very tasty fish, remove! Happy place and spices alike expert at intuitive eating, nutrition science, and for! Perch from heat and serve 350 degrees, coating completely low-carb or no-carb diet ingredients, how-to,! The material appearing on LIVESTRONG.COM is for educational use only glad to see here. In any recipe that ocean perch recipes for a white fleshed fish a certified personal and!

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