High-protein zander on pea purée

High-protein zander on pea purée: tender zander with young peas, lemon, mint and quark. A fresh, high-protein recipe with bright flavours.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 15 min
• Total time: 30 min
• Calories: 320 kcal per serving
• Protein: 42 g
• Fat: 5 g
• Carbs: 22 g

Ingredients

• 2 zander fillets
• 100ml hot vegetable stock
• 300g frozen young peas
• 1 onion
• 1 garlic clove
• 2 tbsp low-fat quark or cream cheese
• Sea salt
• 1 tbsp olive oil
• White pepper and fresh mint
• 1 tsp lemon zest and juice of 1/2 unwaxed lemon

Method

You’ll need: frying pan · stick blender · chopping board · knife · grater

1. Peel and finely chop the onion and garlic. Let the peas thaw briefly, finely slice the mint, and zest and juice the lemon.
2. Heat the olive oil in a frying pan and sweat the onion and garlic until translucent. Add the peas and vegetable stock and simmer briefly until the peas are soft.
3. Blend the peas with the low-fat quark or cream cheese, lemon zest, a little lemon juice, mint, sea salt and white pepper until smooth. Keep the purée warm.
4. Pat the zander fillets dry and season with salt and pepper. Cook them gently in a hot frying pan with a little olive oil until the flesh is just cooked through.
5. Season the pea purée to taste and stir in a little stock to make it creamier if needed. Leave the zander to rest briefly so it stays juicy.
6. Spoon the pea purée onto plates, place the zander on top and serve with a little mint and lemon zest.

Good to know

When you want something light but not boring, this dish is just right. Creamy, fresh and with a delicate lemon note. The zander keeps its pure, simple flavour.

Swaps

Low-fat quark → skyr (more protein, similarly creamy) Cream cheese → cottage cheese, blended smooth (more protein) Olive oil → avocado oil (heat-stable, milder flavour) Zander fillets → cod fillets (similar protein content, similarly tender)

Allergens

Contains fish and milk (quark or cream cheese). Good for children as long as the fish has been carefully checked for bones; in pregnancy, zander is fine as long as it's cooked right through.

Frequently asked questions

What nutrients are in zander?

Zander provides plenty of protein as well as selenium, phosphorus and B vitamins, especially vitamin B12 and niacin. It also contains some omega-3 fatty acids, though in moderate amounts.

What do peas bring nutritionally?

Young peas contain fibre, plant protein, folate and potassium. There are also smaller amounts of vitamin C and other plant compounds.

Quark or cream cheese – which suits a sensitive stomach better?

That's individual. Quark and cream cheese provide protein and calcium but can cause discomfort if you're sensitive to lactose; many people still get on fine with small amounts.

Why do lemon and mint go well with it nutritionally too?

Lemon brings vitamin C and aromatic plant compounds, and mint essential oils and polyphenols. Their main value here, though, is the aroma.

Are peas tricky for a sensitive digestion?

They can be, because peas contain fermentable carbohydrates and fibre. Smaller portions or a very finely blended pea purée are often better tolerated.