Fish
Whole
Whole Zander is gutted fish cooked on the bone—roast, steam, or fry. Scale and clean the cavity; score thick areas for even heat. Keep zander whole 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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Characteristics
Preparations
Traits
Nutrition and pairings
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 4.77 g
- Saturated Fat 1.01 g
- Trans Fat 0 g
- Monounsaturated Fat 2.06 g
- Polyunsaturated Fat 1.98 g
- Cholesterol 54.1 mg
- Sodium 80.4 mg
- Salt 0.2 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 18.8 g
- Water 75 g
- Energy 137 kcal
- Water 75 g
- Protein 18.8 g
- Fat 4.77 g
- Saturated Fat 1.01 g
- Monounsaturated Fat 2.06 g
- Polyunsaturated Fat 1.98 g
- Omega-3 0.79 g
- Vitamins 42.3 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.11 mg
- Vitamin B2 — Riboflavin 0.16 mg
- Vitamin B3 — Niacin 4.32 mg
- Vitamin B5 — Pantothenic Acid 0.75 mg
- Vitamin B6 0.42 mg
- Vitamin B7 — Biotin 3.2 µg
- Vitamin B9 — Folate 12.5 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.5 µg
- Vitamin E 0.61 mg
- Vitamin K 0.5 µg
- Minerals 470 mg
- Major Minerals 468 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.2 g
- Cholesterol 54.1 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.11 · vitamin-b2-riboflavin: 0.16 · vitamin-b3-niacin: 4.32 · vitamin-b5-pantothenic-acid: 0.75 · vitamin-b6: 0.42 · vitamin-b7-biotin: 3.2 · vitamin-b9-folate: 12.5 · vitamin-d: 1.5 · vitamin-e: 0.61 · vitamin-k: 0.5 ·
Minerals
Whole form averages edible parts as typically consumed.
History
Coastal cooks portioned zander into whole pieces for even cooking and trade.
Filleting lines and frozen packs made whole of zander available inland.
Restaurants standardised specialty whole portions of zander for plate timing.