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Zander is a lean fish, low in omega-3 fatty acids, but it is an excellent source of wholesome protein. Zander is also worth eating because of the high content of vitamin D, which has many healing properties. Check the nutritional values ​​of pike perch and how to prepare this tasty and he althy fish.

Zander has white, tender flesh. It is a lean, low-fat fish with a favorable fatty acid profile. In addition, zander contains significant amounts of selenium, vitamin D and vitamin B12, which have a beneficial effect on the body.

Zander: nutritional value, protein and fat content

Zander, like cod and pollock, is a lean, low-fat fish. 100 g of meat contains only 1.2 g of total fat. Among the fats in zander, polyunsaturated fats are the most important, and therefore beneficial for he alth, especially for the cardiovascular system. There are small amounts of cholesterol and saturated fatty acids in pike perch, lingering to the development of atherosclerosis, heart disease or stroke. In addition, zander is an excellent source of wholesome animal protein, 100 g of meat contains 19.1 g of this macronutrient.

Zander: vitamins and minerals

Pike perch is a good source of selenium, vitamin B12 and vitamin D. Pike perch contains as much as 44 µg of selenium, which covers 80% of the daily requirement for this ingredient. Selenium improves the body's resistance and protects red blood cells against free radicals. Also, the content of vitamin B12, which is involved in the production of red blood cells, covers the daily requirement in over 80%. Compared to other vitamins and ingredients, vitamin D stands out, the amount of which in 100 g of zander covers the daily requirement of as much as 143%. Vitamin D participates in a number of processes in the body: it is involved in bone metabolic processes as well as in immunological, anti-carcinogenic and cardioprotective processes. In addition, it is used in the treatment of skin diseases, cardiovascular diseases and in the prevention and treatment of depression.

The content of other minerals and vitamins in zander covers only a few percent of the daily requirement of an adult.

Fish - which is worth eating and avoiding

Zander -nutritional value in 100 g of product

Energy value93 kcal
Protein19.14 g
Fats1.2 g
Saturated fat0.25 g
Monounsaturated fat0.29 g
Polyunsaturated fat0.45 g
Including omega-30.17 g (DHA 0.12 g)
Cholesterol86 mg
Potassium389 mg (8% of the RDA for an adult)
Sodium51 mg (3%)
Phosphorus210 mg (30%)
Calcium110 mg (10%)
Magnesium30 mg (7%)
Iron0.96 mg (10%)
Selenium44 µg (80%)
Niacin2.3 mg (14%)
Vitamin B60.12 mg (9%)
Vitamin B122.0 µg (83%)
Vitamin D321.4 µg (143%)
Vitamin A

21.0 µg (2%)

Source: USDA National Nutrient Database for Standard Reference, Nutrition Standards, IŻŻ Amendment, 2012

Can pike perch be eaten by pregnant women?

Zander, due to its low mercury accumulation capacity, is recommended for pregnant and breastfeeding women. It is safe for the fetus and does not damage the brain and kidneys. In addition, the content of omega-3 fatty acids has a beneficial effect on the development of the brain and vision of the fetus. Zander, due to the high content of vitamin D, is a perfect supplement to the diet with this ingredient. Vitamin D can support the treatment of depression, inflammation in the body, psoriasis and Crohn's disease. In addition, it is an important component of the diet of seniors who have weakened the efficiency of the musculoskeletal system - vitamin D improves muscle strength and reduces the number of falls in the elderly.

Worth knowing

Which zander to buy?

The stocks of zander living in the wild are not threatened with extinction. Therefore, eat zander with MSC certificate and from German, Danish and Dutch farms without fear. However, avoid zander caught in the waters of the B altic Sea and inland waters of Poland, Russia, Kazakhstan and Turkey, whose stocks arein danger of extinction.

Zander - culinary applications

Zander can be prepared in many ways, it is suitable for baking, stewing, cooking, frying or stuffing. It will be perfect in combination with traditional and steamed vegetables, in sauces such as lemon, mint, dill or tomato. It is also suitable for preparing fish meatballs, casseroles, as an ingredient of risottos, kashotta or fish soups. An interesting combination is serving pike perch with fruit, e.g. in plum salsa, mango or with raspberry sauce with almond flakes. Since zander is rich in vitamin D, its absorption should be increased by combining zander with spinach, broccoli or almonds, which are good plant sources of calcium.

Chinese zander recipe

  • 100 g pike perch fillet
  • 100 g Chinese vegetables
  • 50 g onion
  • 15 g of soy sauce
  • 1 clove of garlic

Rub the zander with herbs and refrigerate for 2 hours. In olive oil, fry the onion, garlic, add Chinese vegetables, soy sauce, season with s alt and pepper, stew for a few minutes. Bake the fish at 200 degrees C for 20 minutes. Put the previously prepared vegetables on the plate, put the zander fillet on them. Serve with white, brown or jasmine rice.

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