Find out how to prepare light and healthy dishes to include in your diet
Fish recipes offer a great way to start the week with light, healthy and delicious meals. This is because it is a source of lean protein rich in omega 3, beneficial for the heart and brain. Additionally, by choosing lighter preparation options, you can maintain the flavor and texture of your food while reducing your intake of additional fat. So, find out how to prepare seven fish dishes!
Baked salmon with fruit sauce
Ingredients
- 3 salmon fillets
- Juice of 1 grapefruit
- 1 grapefruit segments
- Juice of 1 orange
- Segments of 1 orange
- 1/2 cup thyme tea
- Olive oil, salt, ground black pepper and chopped parsley to taste
- 3 crushed garlic cloves
Preparation method
In a bowl, mix the orange and grapefruit juices, thyme and parsley. In another container, season the salmon fillets with salt, black pepper and garlic. Water the salmon with orange and grapefruit juice. Place the fish in the refrigerator for 30 minutes. Then arrange the salmon fillets in a mold, drizzle with olive oil and the orange and grapefruit juice remaining in the previous container. Arrange the orange and grapefruit segments on and around the fish. Cover with aluminum foil and place in a preheated oven at medium temperature for 30 minutes. Serve then.
White fish ceviche with mango
Ingredients
- 300 g white fish fillet (sea bass or tilapia)
- Juice of 2 lemons
- 1 sleeve ripe cut into cubes
- 1 red onion sliced
- 1 chopped chilli pepper
- Salt, fresh coriander and olive oil to taste
Preparation method
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 fresh.
Breaded fish greet
Ingredients
- 6 tilapia fillets
- 2 cups of tea oat flakes
- 1 beaten egg
- Juice of 1 lemon
- 2 crushed garlic cloves
- Olive oil, salt and ground black pepper to taste
Preparation method
In a container, season the fish fillets with salt, black pepper, garlic and lemon juice. Store in the refrigerator for 20 minutes. Then place the beaten egg in a container and cover the fish fillets. Then pass them on oats flakes. Place the fillets on a baking tray greased with olive oil and cook in a preheated oven at medium temperature for 40 minutes, turning them halfway through cooking. Turn off the oven and then serve the fish.
Tuna tartare with avocado and sesame
Ingredients
- 200 g of fresh tuna cut into cubes
- 1 avocado cut into cubes
- Juice of 1 lemon
- 2 tablespoons of sesame roasted
- Olive oil, ground black pepper and salt to taste
Preparation method
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. Then serve the tartare.
Stew light
Ingredients
- 400 g of dogfish cut into pieces
- 1 red pepper cut into slices
- 2 cloves garlic, minced
- 1 onion chopped
- 2 chopped tomatoes
- 2 tablespoons of olive oil
- 200ml of homemade coconut milk
- 1 tablespoon chopped coriander
- 1/2 cup water
- Salt and ground black pepper to taste
Preparation method
In a container, 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 tomato, coconut milk and water and mix. Add the fish and cook for 15 minutes or until tender. Season with salt and black pepper and add the coriander. Serve then.
Baked fish with white wine
Ingredients
- 500 g of tilapia fillet
- 1 glass of dry white wine
- 2 onions cut into rings
- 1 tablespoon chopped parsley
- 1 tablespoon chopped coriander
- 4 crushed garlic cloves
- 2 tablespoons of olive oil
- Salt, ground black pepper and bay leaves to taste
Preparation method
In a container, season the fillets with salt, black pepper and garlic. Then drizzle the fish with white wine and sprinkle with parsley and coriander. Store in the refrigerator 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 then.
Sole with chestnut crust
Ingredients
- 4 sole fillets
- 3 tablespoons chopped coriander
- 1/2 cup tea cashews
- 1/2 cup almond tea
- 4 tablespoons golden flaxseed meal
- 1 egg
- Lemon juice, salt and ground black pepper to taste
Preparation method
In a container, season the fish fillets with lemon juice, salt and black pepper. In a blender, chop the cashews and almonds. In a bowl, mix the golden flaxseed flour with the chopped cashews and almonds. Dip the fish fillets in the beaten egg and then in the cashew, almond and flaxseed flour mixture. Place the fillets on a baking tray lined with baking paper and bake in a preheated oven at medium temperature for 25 minutes or until golden brown. Serve then.
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.
