Fish

Fillet

Fillet of Zander is the boneless side lifted from the frame—the everyday piece for this European pike-perch. It shows firm sweet white flesh; even thickness and pin-bone removal matter. Leave skin on for crisp pan work or remove for delicate poaching. Keep zander fillet iced until cooking; pat dry for browning, and stop when just opaque. Pan-frying, poaching, and schnitzel fillets suit the cut. Season with salt, acid, and fat that frame firm sweet white flesh.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Belly

Centre Cut

Dorsal

Loin

Tail

Ventral

Characteristics

Preparations

BakedFreshGrilledPan FriedPoachedRawRoastedWhole

Traits

BonelessEven ThicknessFine GrainLeanMildPremiumQuick Cook

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 126

Amount per 100 g

Total Fat 4.32 g
Saturated Fat 1.02 g
Trans Fat 0 g
Monounsaturated Fat 2.04 g
Polyunsaturated Fat 2.11 g
Cholesterol 52 mg
Sodium 80.6 mg
Salt 0.21 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 21.7 g
Water 68.6 g

Detailed nutrients

Energy 126 kcal
Water 68.6 g
Protein 21.7 g
Fat 4.32 g
- Saturated Fat 1.02 g
- Monounsaturated Fat 2.04 g
- Polyunsaturated Fat 2.11 g
  - Omega-3 0.84 g
Vitamins 38.2 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.09 mg
- Vitamin B2 — Riboflavin 0.14 mg
- Vitamin B3 — Niacin 3.62 mg
- Vitamin B5 — Pantothenic Acid 0.63 mg
- Vitamin B6 0.35 mg
- Vitamin B7 — Biotin 2.6 µg
- Vitamin B9 — Folate 10.4 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.3 µg
- Vitamin E 0.51 mg
- Vitamin K 0.4 µg
Minerals 406 mg
- Major Minerals 405 mg
  - Calcium 47 mg
  - Sodium 80.6 mg
  - Potassium 277 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.21 g
Cholesterol 52 mg

Vitamins

vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.09 · vitamin-b2-riboflavin: 0.14 · vitamin-b3-niacin: 3.62 · vitamin-b5-pantothenic-acid: 0.63 · vitamin-b6: 0.35 · vitamin-b7-biotin: 2.6 · vitamin-b9-folate: 10.4 · vitamin-d: 1.3 · vitamin-e: 0.51 · vitamin-k: 0.4 ·

Minerals

Sodium: 80.58 · Potassium: 277 · Calcium: 47 · Iron: 1.5 ·

Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.

History

1800

Coastal cooks portioned zander into fillet pieces for even cooking and trade.

1950

Filleting lines and frozen packs made fillet of zander available inland.

2000

Restaurants standardised specialty fillet portions of zander for plate timing.