Vegetables Create a Light, Healthy Meal

• Combine vegetables with perch to create a quick, low-calorie, vitamin-packed meal. Saute chopped onion, celery and minced garlic in a small amount of olive oil, canola oil or butter, then add a can of plain or seasoned stewed tomatoes. Place perch fillets in an oiled baking dish and pour the vegetable mixture over the top. Preheat the oven to 325 degrees Fahrenheit, then bake the perch for 15 minutes. Sprinkle the perch with grated Parmesan cheese if you like, then return the pan to the oven for a minute or two, or until the cheese turns brown.

Creamy Mushroom Sauce in Minutes

• It doesn't get much easier than baking perch fillets with mushroom sauce. Preheat the oven to 375 F. Place the perch in an oiled baking dish and sprinkle it with salt and pepper. Mix a can of mushroom soup with water, milk or cream, then pour the soup mixture over the fish. Bake the perch for about 20 minutes, or until the fillet flakes apart easily with a fork.

Hearty Perch and Noodle Casserole

• Baked with noodles, perch makes an easy, satisfying casserole. Cook noodles such as penne or macaroni according to package directions, then place the drained noodles in an oiled baking dish. Marinate the perch in your favorite salad dressing for 20 minutes, or make a simple marinade consisting of orange juice, dill, garlic, salt and pepper. Layer the perch over the noodles, then add a layer of crumbled feta cheese. Top the casserole with a mixture of eggs and yogurt. Place the casserole in an oven preheated to 400 F and bake for 30 to 40 minutes.

Crispy Coatings for Perch Fillets

• Beat together an egg and a small amount of milk in one bowl, then place seasoned breadcrumbs in a separate bowl. If you like a crunchier breading, use crushed crackers or tortilla chips instead of breadcrumbs. Dip perch fillets into the liquid, then coat them with the dry mixture. Place the fillets in an oiled baking dish and bake them at 450 degrees for six to nine minutes. If you like, you can sprinkle the baked fillets with grated cheddar or Monterey Jack cheese and dried parsley, then return them to the oven just long enough to melt the cheese.