Zander: The lean, versatile fish for every diet

Zander is a predatory fish belonging to the class of ray-finned fish from the perch family. It is noteworthy for its preference to live only in clean water bodies with a sufficiently high oxygen content, which it requires to survive. It is very sensitive to changes in water quality; as soon as pollutants appear, it leaves that part of the reservoir. Therefore, zander meat never accumulates harmful substances.

Delicate fish? That’s how you can describe zander meat. It is white, lean, and almost boneless. It has a slightly sweet flavour, which for many might be even too mild. That's why zander is also an ideal fish to serve with a sauce. Zander can be called a dietetic fish with minimal fat content (no more than 1.1 per cent). It is recommended even for people on a weight-reduction diet, children, or pregnant women. It's a fish absolutely for everyone. The only contraindication is a fish allergy.

Zander, like all fish, is very healthy. Although it contains relatively few omega-3 fatty acids, it has other benefits. The meat of this fish is rich in protein, selenium, vitamin D, and B12, which supports the formation of red blood cells in the body, protecting against anaemia. Meanwhile, vitamin D and selenium not only support immunity but also take care of bones, have anticancer effects, and protect against atherosclerosis and depression. Zander is also easy to digest, and its meat contains little cholesterol. This is important for people struggling with atherosclerosis or at risk of strokes and heart attacks.

Zander can be prepared in many ways; it's suitable for baking, stewing, boiling, or frying. It tastes great in sauces, such as mushroom, lemon, or dill sauce. The simplest way to prepare it is to steam the fish fillets with vegetables. Its taste is more pronounced after frying. It's also suitable for casseroles and works well as an ingredient in risotto, grain dishes, or fish soups. Zander is rich in vitamin D, and its absorption will be better if combined with plant-based sources of calcium. Therefore, it's worth serving zander with spinach, broccoli, or almonds.