For decades, fruits and vegetables have topped the healthy diet charts, dominating discussions about nutritious eating—from fiber-rich leafy greens to antioxidant-packed berries. Plant-based foods have received widespread attention as they are most associated with a reduced risk of chronic diseases, according to assessments by the U.S. Centers for Disease Control and Prevention.

However, advances in nutritional science have revealed a surprising contender: the Ocean Perch fish, which has made waves by ranking among the world’s healthiest foods despite not being as famous as salmon or tuna.

According to the comprehensive food ranking conducted by the British Broadcasting Corporation (BBC), Ocean Perch secured the third position with a nutritional score of 89 out of 100. Only almond nuts and the cherimoya fruit—known for its creamy texture and rich vitamin content, widely grown in tropical regions—ranked higher.

Ocean Perch—also known as rose fish or red gurnard—is a delicious, versatile, and highly sought-after species primarily found in the North Atlantic and North Pacific Oceans, along the coasts of the United States, Canada, Japan, Russia, and the Mediterranean Sea. It includes over 100 species, characterized by a wide variety of sizes, colors, and traits, according to Paul Bann, a food entrepreneur and founder/editor of “Ocean Insider” magazine.

With its vibrant red color, mild delicate flavor, firm texture suitable for grilling, baking, and frying, and high protein content, Ocean Perch has become a favorite among seafood lovers. It is ideal for classic fish and chips recipes.

The Ocean Perch can live up to 25 years, with an average length between 12 and 15 inches, sometimes reaching 20 inches. Its translucent flesh turns white when cooked. It is a low-fat fish that provides essential nutrients without adding excess calories or fat.

It is a staple ingredient in traditional Scandinavian recipes in countries like Norway and Sweden, where it is prepared with simple ingredients that impart a distinctive natural flavor.

Due to its mild taste, Ocean Perch is also used in sushi preparation, adding a delicious touch to these traditional Japanese dishes.

According to the U.S. Department of Agriculture, “Ocean Perch fits well into a high-protein, low-carb, or carb-free diet.”

Ocean Perch is low in calories and rich in protein and essential nutrients. A standard 100-gram serving contains only 79 calories and 20 grams of protein, making it an excellent choice for anyone aiming to fuel themselves without excess fat or carbs. It is especially beneficial for those following low-fat, high-protein diets or trying to reduce processed food intake.

But it’s not just protein; this fish also provides healthy doses of vitamin B12, selenium, phosphorus, and omega-3 fatty acids—nutrients that support heart health, brain function, and immune system strength.

Additionally, Ocean Perch contains low levels of saturated fat, making it ideal for those monitoring cholesterol levels or seeking to reduce inflammation. These advantages give the fish significant nutritional value, attracting the attention of nutrition experts and public health researchers.

Jennifer De Noya, assistant professor of sociology at William Paterson University and developer of the CDC’s nutritional scoring system, says, “Reliable nutritional rankings help consumers make smarter choices.”

She explains that higher-rated foods provide more nutrients per calorie, meaning “you get more value for your money and greater benefit for your body by focusing on foods that offer rich nutrition without excess calories, sugar, or saturated fat.”

One key takeaway from Ocean Perch’s high rating is that “eating nutrient-rich foods doesn’t necessarily mean sticking to salads alone,” but rather “enjoying a diverse plate containing lean proteins, heart-healthy fats, and leafy greens to help achieve health goals faster and more sustainably.”

The University of Maine warns that Ocean Perch is a white-fleshed fish that “should be handled carefully as it tends to spoil faster than other fish.” Paul Bann has created three quick and delicious ways to prepare this unique fish, which are: