[ad_1]
7 fit recipes with fish to start the week
7 fit recipes with fish to start the week
Learn how to prepare light and healthy dishes to include in your diet
Published on October 28, 2024 at 6:36 pm
Baked salmon with fruit sauce Credit: Image: Elena Hramova | Shutterstock
Fish recipes offer an excellent way to start the week with light, healthy and delicious meals. This is because this is a source of lean protein rich in omega 3, which is beneficial for the heart and brain. Furthermore, by choosing lighter preparation options, it is possible to maintain the flavor and texture of the food, while reducing the intake of additional fats. Next, check out how to prepare seven fish dish options!
Baked salmon with fruit sauce
Ingredients
- 3 salmon fillets
- Juice of 1 grapefruit
- Wedges of 1 grapefruit
- Juice of 1 orange
- Wedges of 1 orange
- 1/2 cup thyme tea
- Olive oil, salt, ground black pepper and chopped parsley to taste
- 3 crushed garlic cloves
Preparation mode
In a container, mix the orange and grapefruit juices, thyme and parsley. In another container, season the salmon fillets with salt, black pepper and garlic. Drizzle the salmon with the orange and grapefruit juice. Place the fish in the refrigerator for 30 minutes. Then, place the salmon fillets in a mold, drizzle with olive oil and the orange and grapefruit juice that remained in the previous container. Place the orange and grapefruit segments on top and around the fish. Cover with aluminum foil and place in a preheated oven at medium temperature for 30 minutes. Serve immediately.
White fish ceviche with mango
Ingredients
- 300 g white fish fillet (sea bass or tilapia)
- Juice of 2 lemons
- 1 ripe mango cut into cubes
- 1 sliced red onion
- 1 chopped chili pepper
- Salt, fresh coriander and olive oil to taste
Preparation mode
Cut the fish into cubes and, in a container, marinate in lemon juice for 20 minutes. Add the mango, red onion, pepper and coriander. Season with salt and olive oil. Serve chilled.
Healthy breaded fish
Ingredients
- 6 tilapia fillets
- 2 cups of rolled oat tea
- 1 beaten egg
- Juice of 1 lemon
- 2 crushed garlic cloves
- Olive oil, salt and ground black pepper to taste
Preparation mode
In a container, season the fish fillets with salt, black pepper, garlic and lemon juice. Refrigerate for 20 minutes. Then, place the beaten egg in a container and coat the fish fillets. Then roll them in rolled oats. In a pan greased with olive oil, place the fillets and bake in a preheated oven at medium temperature for 40 minutes, turning them halfway through. Turn off the oven and serve the fish next.
Tuna tartar with avocado and sesame
Ingredients
- 200 g fresh tuna cut into small cubes
- 1 avocado cut into cubes
- Juice of 1 lemon
- 2 tablespoons toasted sesame seeds
- Olive oil, ground black pepper and salt to taste
Preparation mode
In a container, mix the tuna with the lemon juice, olive oil and sesame seeds. Add the avocado and season with salt and black pepper. Serve the tartar then.
Light moqueca Credit: Image: AS Foodstudio | Shutterstock
Light moqueca
Ingredients
- 400 g dogfish cut into pieces
- 1 red pepper cut into slices
- 2 cloves of garlic, chopped
- 1 chopped onion
- 2 chopped tomatoes
- 2 tablespoons olive oil
- 200 ml homemade coconut milk
- 1 tablespoon chopped coriander
- 1/2 cup of water
- Salt and ground black pepper to taste
Preparation mode
In a bowl, season the fish with salt and black pepper. In a pan, heat the olive oil over medium heat and sauté the garlic, onion and pepper. Add the tomatoes, coconut milk and water and stir. Add the fish and cook for 15 minutes or until tender. Adjust the salt and black pepper and add the coriander. Serve immediately.
Fish baked with white wine
Ingredients
- 500 g tilapia fillet
- 1 cup of dry white wine
- 2 onions cut into rings
- 1 tablespoon chopped parsley
- 1 tablespoon chopped coriander
- 4 crushed garlic cloves
- 2 tablespoons olive oil
- Salt, ground black pepper and bay leaves to taste
Preparation mode
In a bowl, season the fillets with salt, black pepper and garlic. Then, drizzle the fish with white wine and sprinkle with parsley and coriander. Refrigerate for 30 minutes. After this period, remove the fillets from the refrigerator and transfer them to a baking tray lined with baking paper. Arrange the onions around the fish and the bay leaves on top. Drizzle with olive oil and bake in a preheated oven at medium temperature for 45 minutes. Serve immediately.
Sole with chestnut crust
Ingredients
- 4 sole fillets
- 3 tablespoons chopped cilantro
- 1/2 cup of cashew nuts
- 1/2 cup of almond tea
- 4 tablespoons of golden flaxseed flour
- 1 ovo
- Lemon juice, salt and ground black pepper to taste
Preparation mode
In a container, season the fish fillets with lemon juice, salt and black pepper. In a blender, blend the cashews and almonds. In a container, mix the golden flaxseed flour with the cashew nuts and crushed almonds. Dip the fish fillets in the beaten egg and then in the mixture of cashews, almonds and linseed flour. Place the fillets on a baking sheet lined with baking paper and place in a preheated oven at medium temperature for 25 minutes or until golden. Serve immediately.
[ad_2]
Source link