Zander has white meat with low fat content, is delicate in taste, and has almost no bones. Although this fish is not on the traditional list of Christmas Eve dishes, if prepared properly, it will fit perfectly there. In the article below we will tell you, what properties it contains, and how to prepare zander for Christmas Eve.
It is found in zander selenium, which is responsible for strengthening immunity, supporting the health of the thyroid gland and the circulatory system, also has antioxidant and anti-cancer properties. They are also present here calcium and phosphoruswhich will help ensure healthy and strong bones and teeth, and contribute to the prevention of caries and osteoporosis. As in other fish, vitamin D is present in zanderwhich is known for its properties that strengthen the skeletal system. What’s more, contributes to improving the body’s immunity and affects the proper functioning of the brain and musclesand it is also believed to have antidepressant effects. They are also present here B vitaminswhich, among other things, support the nervous, cardiovascular and muscular systems.
This fish is a good source complete protein. This ingredient is extremely important in our diet, not only does it make us feel full longer after eating a high-protein meal, but it also supports the regeneration of the body, proper muscle function, and the condition of the skin, hair and nails. The meat of zander can also be found very healthy unsaturated omega-3 fatty acids, which have a great effect on the circulatory system, help reduce high cholesterol, have anti-atherosclerotic properties, and affect the proper functioning of the heart. Additionally, they support brain function and help take care of the nice appearance of skin, hair and nails.
What are the characteristics of zander meat? It is a lean, low-calorie and easily digestible fish, so it will be an ideal choice for people who are looking for light dishes, it can be eaten by both children and the elderly. It is also great if you want to reduce body weight, there are approx. 93 kcal in 100 g of zander. Zander is a good and healthy food choice. Its meat is nutritious, supports immunity, strengthens bones and teeth, and has a beneficial effect on the cardiovascular and nervous systems.
It is worth mentioning that zander from a good source should not contain heavy metals such as mercury. This fish can be eaten by pregnant women.
You don’t know how to prepare zander? You can do it in several ways, both taste great in the baked, pan-fried or boiled in soup version, as well as in various forms fish dishes, e.g. stews, fish cutlets or meatballs. Interestingly, many people who give up preparing carp decide to serve zander on Christmas Eve.
Zander for Christmas Eve
To prepare Christmas Eve zanderyou will need: approx. 500 g zander fillets, favorite spices, e.g. dried parsley, marjoram, lovage, two-three cloves of garlic pressed through a press, salt and pepper. Ingredients for breading: breadcrumbs with a few tablespoons of ground walnuts, one beaten egg, flour.
Sprinkle the fish with spices, season with salt and pepper, and then leave in the refrigerator for a few hours. After this time, you can coat it in flour, egg and breadcrumbs mixed with ground walnuts. Depending on your preferences, you can fry the zander prepared in this way in a pan with clarified butter until golden brown, or bake it in the oven at 200 degrees for about 20-25 minutes – depending on the thickness of the piece.
Zander in mushroom sauce
A less dietary, but delicious option will be preparation zander in mushroom sauce. You will need: 500 g of zander fillets, 200 g of frozen forest mushrooms, e.g. boletes, 150 ml of 18% cream, 1 onion, a teaspoon of marjoram, salt and black pepper to taste, a little lemon juice, approx. 3-4 tablespoons of clarified butter for frying.
In addition to salt and pepper, squeeze a little lemon juice into the zander fillets. Mix everything gently. Put the fish in the fridge for an hour. Meanwhile, fry the chopped mushrooms and chopped onion in a tablespoon of clarified butter. Add marjoram, salt and pepper to taste, and hardened cream, simmer everything for a while until the sauce reduces. Fry the fish in clarified butter until golden. Serve with mushroom sauce.
Sources: Terazgotuje.pl, fit.poradnikzdrowie.pl
