Pikeperch is a freshwater fish with a gentle diet fillet. Due to its high mobility, there is little fat in it, but a lot of nutritious protein. A rich vitamin and mineral composition with low calorie content allows this fish to be included in the menu of children under 1 year of age as one of the first foods.
The benefits and harms of zander fish
There is no doubt that zander is a useful fish. This protein-rich product is easily and almost completely absorbed by the body. The calorie content of zander is only 84 kcal. The fish contains 18.5 g of protein and 1 g of fat, which is 75% represented by unsaturated fatty acids. Vitamins such as A, B1, B2, PP, C, E are present in the pikeperch diet, as well as minerals such as potassium, calcium, phosphorus, magnesium, sodium, chlorine, sulfur, iron, iodine and others.
Useful properties of this fish for the body are as follows:
- cerebral activity improves;
- metabolism is normalized;
- visual acuity increases;
- the work of the organs of the gastrointestinal tract is stabilized;
- the activity of the immune system is stimulated;
- the level of glucose and cholesterol in the blood decreases;
- improves the condition of the skin, nails and hair.
The harm of pike perch for the body can be due to the fact that, like any other fresh fish, it can be a source of helminths, pathogens and toxicological infections from water. The most dangerous toxic infection is botulism, from which up to 60% of sick people die with the inappropriate administration of special serum. Do not use pikeperch and with individual intolerance to fish.
Cooking features
Tender, white, diet and low-calorie fillet of pike perch is almost impossible to spoil, no matter what cooking method is used. This fish can be baked, fried, boiled and smoked. It always turns out tasty and tender.
The following recommendations will help prepare tasty and healthy fish:
- River fish usually smell like mud. To get rid of the unpleasant odor, it is necessary to place the cleaned pike perch in a plastic or glass container and pour in a solution of water and lemon juice in the same proportion. In this form, the fish is sent to the refrigerator for 2 hours, after which it is cooked according to the recipe.
- Cooking pike perch is not worth more than 20 minutes, otherwise the fish will literally fall into pieces.
- Pike perch meat is quite fresh, so before frying in a pan or baking it is recommended to leave it for 15 minutes in a salt marinade.
Baked pike perch: calories per 100 grams
Baked pike perch is a delicious diet dish, which takes a minimum of time to prepare, but the body can get a huge amount of benefits. The calorie content of pike perch baked in the whole carcass foil is 90 kcal, while its nutritional value is very high (especially the protein component).
For baking zander, it is well cleaned, washed and marinated for 15 minutes in a mixture of juice of half a lemon, vegetable oil (3 tbsp. Tablespoons), aromatic herbs, salt and black pepper. At this time, the oven warms up to 200 degrees. The foil is greased with vegetable oil, a zander carcass is laid out on top, into which a pair of thyme branches and a few lemon slices are sent. In a closed foil, the pike perch will be baked for 20 minutes and another 10 minutes in the open form for the formation of a crust.
Oven recipe with mushrooms and cheese in the oven
This dish can take pride of place on the festive table. It is prepared simply, but it turns out incredibly tasty. The calorie content of zander baked in the oven with mushrooms and cheese is only 150 kcal.
To prepare the dish, the fish is cut into fillets, rubbed with a mixture of salt and pepper on both sides, laid out in a mold, filled with greasy cream (150 ml) and baked under the foil for 10 minutes (180 ° C). After the specified time, the mushrooms, sliced in plates, are laid out on the pike perch, a little more salt is added to taste and cream (100 ml). The dish is cooked in the oven for another 10 minutes, after which it is sprinkled with cheese and sent to bake for 7 minutes.
Baked pike perch with potatoes and sour cream
To prepare this dish, the prepared pieces of pike perch are rubbed with salt and pepper, crumbled in flour and lightly fried in a pan (you do not need to brown much). After that, the fish is laid out on the bottom of a heat-resistant form with pre-boiled potatoes and poured with sour cream with a fat content of 15% (200 ml). The top is covered with a lid or foil. Pike perch is sent to the oven preheated to 200 ° C for 7 minutes, and then browned for another 10 minutes without a lid.
The calorie content of zander prepared according to this recipe is 117 kcal. If you take sour cream fatter and fry the fish until golden brown, the calorie content of the dish will be higher.
Cooking zander in the oven with vegetables
It is very tasty that you can bake pikeperch under a carrot and onion cap with the addition of sour cream. Step by step cooking (4 servings) is as follows:
- Peel a pike perch weighing 1 kg and cut into small pieces 2 cm thick. Add salt to the fish and leave it on the table for 15 minutes.
- Prepare a carrot and onion cap from grated carrots (1 pc.), Onion cut into half rings (2 pcs.) And sour cream with a fat content of 15% (150 ml). Stir all the ingredients in a bowl, add a pinch of salt and black pepper.
- Put pieces of fish on a baking sheet, and top with onion-carrot mixture.
- Send the fish to the oven, preheated to 180 ° C, for 50 minutes until golden brown.
- In a similar way, you can cook pikeperch fillet.
The calorie content of zander in the oven with vegetables (1 serving) is 279 kcal. This dish has a high nutritional value. It contains 49 g of protein, 7 g of fat and 4 g of carbohydrates.
Fried pikeperch: calories, nutritional value, recipe
One of the fastest ways to cook pikeperch is frying in vegetable oil. For this, the fish is cleaned of scales and viscera, washed thoroughly under running water and cut into 2 cm thick slices. After that, the pike perch is rubbed with a mixture of salt and ground black pepper, rolled in flour and spread in a frying pan with hot vegetable oil. The fish is fried on both sides over medium heat until golden brown.
As a result of cooking, a tasty and mouth-watering outward pike perch is obtained. Calorie content per 100 grams of such a dish is 180 kcal. For children and people with diseases of the stomach and intestines, it is recommended to replace fried pike perch with baked or boiled.
Calorie content and nutritional value of boiled pike perch
Delicate zander with a pleasant aroma and piquant taste can be cooked in just 20 minutes. And in order to get rid of the specific smell of river fish, it is recommended to marinate pike perch in a saucepan 30 minutes before starting cooking. Calorie content per 100 grams of this dish is only 97 kcal. The fish is rich in valuable protein (21 g) and has a low fat content (1.3 g). Diet pikeperch is recommended for use primarily by children, the elderly, pregnant women and athletes.
Step by step cooking boiled pike perch:
- The fish is cleaned of the insides and scales, washed under running water and cut into pieces 4-5 cm thick.
- In a small bowl, a marinade is prepared from juice of 1 lemon, salt (1 tablespoon), red and black pepper (½ teaspoon each), dry ginger and coriander.
- Fish pieces are dipped in the marinade for 30 minutes.
- After a while, the pike perch is transferred to the pan and poured with boiling water so that it slightly covers the fish.
- Zander is cooked for only 15 minutes, after which the water is drained, and the fish is served on the table.