Zander baked with vegetables

Name: Zander baked with vegetables
Total time: 35 min
Yield: 1 serving
Cuisine: Home cooking
Ingredients: Pike-perch — 180 g; Zucchini — 150 g; Tomatoes — 100 g; Lemon — 30 g; Fresh thyme — 3 g; Olive oil — 8 ml; Salt — 1 g

Zander fillet on a bed of zucchini and tomato rounds with lemon and thyme. The tender fish pairs with fragrant vegetables baked to a golden crust.

Time: 35 min
Serving: 291 kcal
Ingredients: ≈ $4.13
Protein: 35 g

Healthy High protein

Ingredients

1 Pike-perchpack 800 g ≈ $12.00 180 g
2 Zucchini≈ $3.00 per kg 150 g
3 Tomatoes≈ $4.67 per kg 100 g
4 Lemon≈ $4.65 per kg 30 g
5 Fresh thymepack 20 g ≈ $2.50 3 g
6 Olive oil 8 ml
7 Salt 1 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

Wash the zucchini² and tomatoes³; cut the zucchini and tomatoes into 0.5 cm rounds and slice the lemon⁴ into rounds; brush a baking dish with oil and preheat the oven to 190°C.
Arrange the vegetables: spread the zucchini² and tomatoes³ in an even layer in the prepared dish.
Season the vegetables: sprinkle with salt to taste and drizzle a little oil, then mix with a spoon.
Prepare the fish: place the zander fillet on top of the vegetables, salt to taste, and lay lemon⁴ slices and thyme sprigs over the fish.
Bake: put the dish in the oven and bake at 190°C, uncovered, for about 20 minutes.
Check doneness: the fish should be opaque and flake when pierced with a fork; if needed, bake for an additional 2–3 minutes.
Serve: remove the dish from the oven, let it rest for 2 minutes, and serve warm, with optional greens for garnish.
Substitutions and advance prep: you can replace thyme with any fresh⁵ herbs to taste; you can prep the vegetables a day ahead—store in the fridge, then add lemon⁴ and herbs before baking.

Tips

Why it works: Cut vegetables into even rounds so they cook at the same rate and don’t turn mushy while the fish bakes.
Substitutions: Use bell pepper instead of tomato (100g) or swap thyme for parsley (3g) if you prefer a milder flavor.
Common mistakes: Overcooking makes the fish dry and opaque; check with a fork. It should flake easily after 18–20 minutes.
Storing and reheating: Eat fresh or within 1 day; reheat gently in a pan with a splash of water for 3–4 minutes.
Serve with: Pair with a simple green salad and crusty bread for a light but filling midweek lunch.

In short

Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.

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Nutrition

Per serving and share of 2000 kcal

Calories	291 kcal	15%
Protein	35 g	47%
Fat	11 g	15%
Carbs	14 g	5%
Per 100 g	62 kcal

Cost

≈ $4.13per serving

Average supermarket prices, BLS (U.S. Bureau of Labor Statistics), August 2026. Your store will differ: products come in packs and each chain sets its own prices. The priciest item here is pike-perch.

You will need

Oven

Plan a week

The planner adds the other meals to fit your budget and goal and builds the shopping list.

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