Zander — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Zander nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 84 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 0 g | - |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 0 | - |
| Protein | 18 g | 36% |
| Sodium | 60 mg | 2.61% |
| Total Fat | 1 | 1.28% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
18 g
🧀 Good Protein Content
Zander facts & tips
Health benefits
- High in protein, essential for muscle growth, repair, and overall body function.
- Low in fat, making it a healthy option for weight management and heart health.
- Contains essential vitamins and minerals such as Vitamin B12, selenium, and phosphorus, which support overall health and well-being.
- Rich in omega-3 fatty acids (if the fish is wild-caught), which support heart health, reduce inflammation, and improve brain function.
- Supports cardiovascular health due to its low saturated fat content and beneficial nutrient profile.
Health risks
- Potential for mercury contamination though typically lower than in larger fish, zander may still contain trace amounts of mercury, which can pose health risks if consumed in large quantities, especially for pregnant women and young children.
- Risk of allergic reactions in individuals with fish allergies, causing symptoms like itching, swelling, or anaphylaxis.
- Potential for contamination with harmful bacteria or parasites, particularly if the zander is not properly cooked or sourced from a reputable supplier.
- Environmental concerns related to overfishing and the impact on aquatic ecosystems if zander is sourced from unsustainable fisheries.
How to choose zander
When selecting zander, the fish should be firm with shiny, slippery skin. The eyes should be clear and bright, and the gills bright red or pink, indicating freshness.
Zander that displays a fishy odor or has dull, slimy skin should be avoided, as these are signs the fish is not fresh. Fish with cloudy eyes or dry fins should also be avoided, as they indicate the fish may have been stored improperly.
How to store zander
Fresh zander should be stored in the refrigerator, ideally on a bed of ice in an airtight container. Refrigeration keeps it fresh for up to two days. For longer storage, freezing is recommended.
Air exposure can cause zander to spoil quickly. Avoid leaving it uncovered or at room temperature, which can lead to bacterial growth. Always thaw frozen zander in the refrigerator and use it promptly to ensure the best quality and safety.
✅ Extra Tip
How long does it last?
Zander can last for 1-2 days in the refrigerator. For longer storage, zander can be frozen for up to 6-8 months.
What to do with leftovers?
Leftover zander can be used in a variety of savory dishes. Flake it and add to salads, sandwiches, or wraps for a light and flavorful protein, or mix it into a pasta dish with a creamy or tomato-based sauce. Zander is also great when used in fish tacos with fresh salsa, avocado, and a squeeze of lime.
Use zander in a quiche or frittata with eggs, cheese, and herbs, or mix it into a rice bowl with vegetables and a tangy dressing. If you have a lot of zander, consider making a batch of fish cakes by mixing the flaked fish with breadcrumbs, eggs, and seasonings, then frying until golden. Zander can also be added to a seafood chowder with potatoes and corn, or used as a topping for pizzas or flatbreads. For a quick snack, serve zander with crackers and cream cheese, or mix it into a salad with greens and a citrus vinaigrette.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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