Find out how to prepare easy and delicious dishes to enjoy at home
Fish is an excellent source of lean protein, which is essential for building and repairing tissue. Furthermore, it is rich in omega 3, known to promote cardiovascular health, reduce cholesterol levels and blood pressure. These nutrients also play a crucial role in brain development and function, improving cognition and preventing neurodegenerative diseases. So fish dishes are excellent for those who want to start the week lightly. For this reason we have selected 3 delicious options to prepare at home.
Salmon burger
ingredients
- 300 g of salmon
- 1 cup oatmeal
- 1 crushed garlic clove
- Salt and ground black pepper to taste
- Juice of 1/2 lemon
- 1 tablespoon olive oil
Preparation method
Cut the salmon into small pieces and blend it in the blender until finely chopped. Then place the fish into a container and season with salt, black pepper, garlic and lemon juice. Add the oat flour little by little and mix until you obtain a smooth mixture.
Shape into a hamburger and place in the freezer for 15 minutes. After this period, remove the hamburger from the freezer. In a pan with olive oil, grill it, turning until both sides are evenly browned. Turn off the heat and then serve.
Tip: serve the hamburger accompanied by vegetables.
Baked fish with tomato sauce
ingredients
- 600 g of hake fillet
- Salt, ground black pepper and chopped basil to taste
- 1/2 tablespoon lemon juice
- 1 cup homemade tomato sauce
- 2 peeled and seeded tomatoes, cut into small pieces
- 2 tablespoons of olive oil
Preparation method
In a container, season the fillets with salt, black pepper and lemon and place in the refrigerator for 30 minutes. After this period, remove the fish, transfer it into a mold and add the cherry tomatoes cut into pieces. Spread the Tomato sauce and basil on top. Season the recipe with olive oil and place in the preheated oven for 30 minutes. Remove from the oven and serve immediately.
Tip: garnish with chopped parsley.
Baked salmon with broccoli and peppers
ingredients
- 600 g of salmon fillet
- 1 red pepper cut into strips
- 1 cup broccoli florets
- 1 tablespoon of soup of chopped parsley
- 1 tablespoon chopped chives
- 1 onion cut into slices
- 3 crushed garlic cloves
- 2 tablespoons of olive oil
- Salt and ground black pepper to taste
Preparation method
In a container, season the fillets with salt, black pepper and garlic. Place the salmon in the refrigerator and let it rest for 1 hour. After this period, remove it from the refrigerator and transfer it to a baking tray. Add the broccoli florets, pepper and cover with the onion.
Drizzle everything with olive oil, cover with aluminum foil and place in a preheated oven for 30 minutes. Open the oven, remove the aluminum foil and sprinkle the salmon with chives and parsley. Let the fish cook for another 10 minutes, turn off the heat and serve.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
