Low-carb zander fillet with chard

Low-carb zander fillet with chard, garlic and pine nuts. Ready in 30 minutes, with 340 kcal and 36 g protein per serving.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 15 min
• Total time: 30 min
• Calories: 340 kcal per serving
• Protein: 36 g
• Fat: 18 g
• Carbs: 6 g

Ingredients

• 350g zander fillet
• 400g chard
• 1 clove of garlic
• 2 tbsp olive oil
• 20g pine nuts
• 1 pinch of salt

Method

You’ll need: frying pan · chopping board · knife

1. Wash the chard thoroughly and cut the leaves and stalks into thin strips.
2. Finely chop the garlic and soften it with the chard stalks in a spoonful of olive oil.
3. After a few minutes, add the chard leaves, let them wilt briefly and season to taste with salt.
4. Pat the zander fillet dry and fry it skin side down in a hot frying pan with a little olive oil until the skin is crisp and the fish is cooked through.
5. Toast the pine nuts briefly without fat and sprinkle them over the zander and chard to serve.

Good to know

Zander is a firm, prized fish with crisp skin. Chard adds a slightly earthy, savoury note.

Swaps

Chard → leaf spinach (if you can't get chard, spinach is a very good, if slightly softer, replacement).

Cooking tips

Cook the fish ninety per cent of the way on the skin side only. Turn it for just a few seconds right at the end.

Storage

Reheated zander gets tough very quickly. Cook it really fresh, just before you want to eat.

Allergens

Contains fish and pine nuts. Gluten-free and lactose-free.

Dairy-free recipes