Fish
Steak
Steak of Zander is a cross-cut through the body, often bone-in, thick enough for the grill. Dense flesh holds together better than soft thin fillets. Brown the exterior as the centre just turns opaque. Keep zander steak 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.
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Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 4.68 g
- Saturated Fat 0.98 g
- Trans Fat 0 g
- Monounsaturated Fat 2.02 g
- Polyunsaturated Fat 2.1 g
- Cholesterol 58.2 mg
- Sodium 80.1 mg
- Salt 0.21 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 20.7 g
- Water 73.1 g
- Energy 134 kcal
- Water 73.1 g
- Protein 20.7 g
- Fat 4.68 g
- Saturated Fat 0.98 g
- Monounsaturated Fat 2.02 g
- Polyunsaturated Fat 2.1 g
- Omega-3 0.84 g
- Vitamins 38.3 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.09 mg
- Vitamin B2 — Riboflavin 0.14 mg
- Vitamin B3 — Niacin 3.63 mg
- Vitamin B5 — Pantothenic Acid 0.63 mg
- Vitamin B6 0.36 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 344 mg
- Major Minerals 342 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.21 g
- Cholesterol 58.2 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: 3.63 · vitamin-b5-pantothenic-acid: 0.63 · vitamin-b6: 0.36 · vitamin-b7-biotin: 2.6 · vitamin-b9-folate: 10.4 · vitamin-d: 1.3 · vitamin-e: 0.51 · vitamin-k: 0.4 ·
Minerals
Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.
History
Coastal cooks portioned zander into steak pieces for even cooking and trade.
Filleting lines and frozen packs made steak of zander available inland.
Restaurants standardised specialty steak portions of zander for plate timing.