Group · Fish
Zander (pike-perch)
The zander (also called pike-perch, known in French as sandre) is a freshwater fish of the perch family, found in large European rivers and lakes. Its white, firm flesh, free of small bones, makes it one of the most sought-after freshwater fish in the kitchen.
In terms of nutrition facts, raw: 87.2 kcal per 100 g for 18.3 g of protein and only 1.08 g of fat. It provides 340 mg of potassium, 220 mg of phosphorus, 20 µg of selenium and 21.5 µg of iodine per 100 g, with 0.12 g of salt.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 87 kcal |
| Kilojoules | 369 kJ |
| Protein | 18,3 g |
| Carbohydrate | 1,1 g |
| Fat | 1,1 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- DHA0,25 g100 %
- EPA0,1 g39 %
- Selenium20 µg36 %
- Phosphorus220 mg31 %
- Vitamin B20,25 mg18 %
- Potassium340 mg17 %
- Vitamin B10,16 mg15 %
- Total omega-30,36 g14 %
See the other 14 nutrients
- Vitamin B32,31 mg14 %
- Iodine21,5 µg14 %
- Vitamin D0,7 µg14 %
- Vitamin E1,35 mg11 %
- Magnesium29 mg8 %
- Calcium54 mg7 %
- Zinc0,4 mg4 %
- Iron0,3 mg2 %
- Manganese0,03 mg2 %
- Copper0,01 mg1 %
- Vitamin C1 mg1 %
- Omega-6 LA0,08 g1 %
- Omega-3 ALA0,01 g1 %
- Vitamin K10,13 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
18.3 g of protein for 87 kcal: an excellent ratio. Zander is on a par with the best marine white fish, with finer flesh than most.
But it is not an oily fish. At 0.361 g of omega-3 per 100 g, it does not count towards the weekly portion of oily fish recommended by Anses (the French food safety agency). Sardine or mackerel play that role.
Its skin crisps up remarkably well. Place the fillet skin side down in a very hot pan, leave it untouched for four minutes, then give it one minute on the other side. It is the cooking method that shows off its flesh best.
A freshwater fish: be careful about origin. River fish can accumulate pollutants depending on the waterway. Local consumption advice exists and is worth checking, especially for anglers.
It takes sauces without disappearing. A beurre blanc (white butter sauce), a wine sauce, a cream of mushroom sauce: its firm flesh holds up. A lemony fromage blanc sauce gives the same effect with far less fat.