5 practical fish recipes for lunch

Find out how to prepare healthy and tasty options to vary your menu

Fish is a source of high-value protein that helps build muscle. It is also rich in minerals, vitamins and omega 3. “Omega 3 helps regulate blood vessel pressure, as it increases blood fluidity, thus preventing an increase in blood pressure,” says nutritionist Roseli Rossi.

In addition to its many health benefits, fish is tasty, versatile and easy to prepare. So, check out 5 light and delicious fish recipes you can prepare in minutes and make the most of this ingredient!

Fish breaded in corn flour

ingredients

• 500 g of fish fillet
• 1/2 cup tea corn flour
• 1/2 cup wheat flour
• 1 lemon juice
• 2 cloves of garlic, peeled and crushed
• Salt, ground black pepper and chopped chives to taste
• Fry oil

Preparation method

Place the fish in a container and season it with lemon juice, garlic, chives, salt and black pepper. Cover the container and let it rest for 20 minutes. Meanwhile, in another container, add the corn flour and wheat flour and mix well. Then pass the fish fillets over the mixture to cover them. Reserve. In a pan, add the oil and place over medium heat to heat. Gradually place the fillets in the pan and fry until golden brown. Serve immediately.

Fish soup

ingredients

• 500 g tilapia fillet, cut into cubes
• 1 lemon juice
• 1 onion peeled and chopped
• 6 cloves of garlic, peeled and chopped
• 1 tomato seeded and chopped
• 1 bell pepper seeded and chopped
• 2 potatoes, peeled and chopped
• 1 tablespoon sweet paprika
• 1 tablespoon olive oil
• Chopped green chilli to taste
• Water for cooking

Preparation method

Place the fish in a container and season it with lemon juice. Cover with cling film and leave to rest for 15 minutes. In the meantime, place the potatoes in a pan, cover them with water and place them in the oven to cook until soft. Turn off the heat, wait for it to cool, transfer it to the blender and blend until you obtain a smooth consistency. Reserve.

In a pan, add the olive oil and place over medium heat to heat. Add the onion and garlic and brown them. Add the pepper, tomato, fish and paprika and brown well. Add the potato cream, cover the pan and cook for 5 minutes, after boiling. Finally add the green perfume, mix well and turn off the heat. Serve immediately.

Rolled hake fillet

ingredients

• 200 g of mozzarella cheese
• 1kg hake fillet
• 1 clove of garlic, peeled and crushed
• 1 seedless red pepper, cut into strips
• 1 lemon juice
• Salt to taste
• Greasing oil

Preparation method

Place the fish in a container and season it with lemon juice, salt and garlic. Cover and let rest for 10 minutes. Then arrange the fillets on a cutting board and place the cheese and peppers on top. Roll up and, using a barbecue toothpick, close the fillets. Then transfer the fillets to a baking sheet greased with olive oil and place in a preheated oven at medium temperature until golden brown. Serve immediately.

Baked tilapia with potatoes

ingredients

• 1 cleaned tilapia
• 1 red onion peeled and cut into strips
• 1/2 tablespoon olive oil
• 1 lemon juice
• 3 potatoes peeled, cooked and cut into slices
• Salt and ground white pepper to taste

Preparation method

In a container, season the tilapia with salt, black pepper and lemon juice. Place the potatoes and onion in a baking dish. Place the fish on top, cover it with olive oil and place it in a preheated oven at 200°C for 35 minutes. Turn off the oven and serve immediately.

Fish Fillet Parmeggiana

ingredients

Fish

• 800 g of fish fillet
• 1 lemon juice
• 3 eggs
• Wheat flour and breadcrumbs for breading
• Salt and ground black pepper to taste
• Grated mozzarella to taste
• Fry oil

Sauce

• 1/2 onion peeled and chopped
• 1 clove of garlic, peeled and chopped
• 400 g of tomato sauce
• Salt, olive oil, parsley, ground black pepper and chopped chives to taste

Preparation method

Fish

Place the fish in a container and season it with salt, black pepper and lemon juice. Cover with cling film and leave to rest for 10 minutes. In the meantime, place the wheat flour, breadcrumbs and egg beaten with salt in different containers. Then dip the fish fillets in the wheat flour, eggs and finally in the breadcrumbs. Reserve. In a pan, add the oil and place over medium heat to heat. Gradually add the fillets and fry until golden brown on both sides. Turn off the heat and set aside.

Sauce

In a skillet, add the olive oil and place over medium heat to heat through. Add the onion and garlic and brown them. Add the sauce of tomato and mix well. Season with salt and black pepper and cook for 3 minutes. Turn off the heat, add the parsley and chives and mix well. Reserve.

Assembly

Arrange the fillets in a baking dish, cover them with the sauce and sprinkle them with cheese. Place in a preheated oven at 180ºC until the cheese has melted. Serve immediately.

Source: Terra

Ben

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.