5 light dishes with chicken and fish for Monday

See how to prepare delicious and healthy recipes to start the week well

Chicken and fish are light, versatile and healthy proteins that adapt well to different preparations and spices. Since they are easier to digest and less greasy than other meats, they are excellent choices for Monday lunch. In addition, they contribute to important nutrients such as proteins, vitamins and minerals.

So take a look at 5 light dishes with chicken and fish for Monday!

Grilled chicken breast with green salad

Ingredients

Chicken

• 2 fillets of chicken breast
• 1 tablespoon of olive oil
• 1 chopped garlic tooth
• 1 teaspoon of thin herbs
• Rooms and black pepper ground to taste
• 1/2 lemon juice

Salad

• 1 cup of rocket leaves
• 1 cup of spinach leaves
• 1 cup of purple lettuce tea
• 1 sliced ​​cucumber
• 1 cup of cherry tomato tea half cut
• 2 tablespoons of olive oil
• 1 tablespoon of balsamic vinegar
• Rooms and black pepper ground to taste

Methods of preparation

Chicken

In a bowl, season the fillets with olive oil, garlic, thin herbs, salt, black pepper and lemon juice. Let Marine for at least 15 minutes. Heat a non-stick pan over medium-high heat. Place the fillets and grill for about 5-7 minutes on each side, until golden brown and cook completely.

Salad

In a bowl, mix all the leaves, the cucumber and cherry tomatoes. Connect with olive oil, vinegar, salt and black pepper. Mix gently. Serve the grilled chicken next to the green salad.

Tilapia Moques

Ingredients

• 500 g of Tilapia fillet
• 1 lemon juice
• 1 teaspoon of salt
• 1 tablespoon of olive oil
• 1 sliced ​​onion
• 1/2 Red pepper cut into stripes
• 1/2 yellow pepper cut into stripes
• 2 seed -free and chopped tomatoes
• 200 ml of homemade coconut milk
• 1 tablespoon of palm oil
• Chopped coriander and ground black pepper to taste

Methods of preparation

In a container, season the Tilapia fillets with lemon juice, salt and black pepper. Leave marine for 15 minutes. In a large pan, heat the olive oil and brown the onion for 2 minutes. Add the peppers and tomatoes, jumping until they begin to soften. Arrange Tilapia fillets on vegetables, cover with coconut milk and cover the pan. Cook over low heat for about 10-15 minutes until the fish is soft. Add the palm oil in the end to give a special touch. Ends with coriander and serves then.

Grated chicken salad with chickpeas and green leaves

Ingredients

• 1 cup of tea cooked chicken and destroyed
• 1 cup of boiled and drained chickpeas
• 2 cups of green leaves (lettuce, rocket and spinach)
• 1/2 grated carrot
• 1/2 cucumber cut into half a moon
• 1/4 sliced ​​onion
• 1/2 cup of cherry tomato tea half cut
• 1 tablespoon of olive oil
• 1/2 lemon juice
• Chopped mint, salt and ground black pepper to taste

Methods of preparation

In a large bowl, mix the chicken with chickpeas. Add the carrot, cucumber, onion and cherry tomatoes. Mix well. Add the green leaves. Mix gently not to dry. Connect with olive oil, lemon juice, salt, black pepper and mint. Mix gently and serve later.

Grilled fish fillet with vegetables

Ingredients

Fish

• 2 fillets of White fish
• 1 tablespoon of lemon juice
• 1 teaspoon of chopped garlic
• 1 teaspoon of thyme
• Rooms and black pepper ground to taste
• 1 tablespoon of olive oil

Vegetables

• 1/2 courgettes cut into strips
• 1/2 Red pepper cut into stripes
• 1/2 sliced ​​onion
• 6 Creek tomatoes cut in half
• 1 tablespoon of olive oil
• Rooms and black pepper ground to taste
• Parsley to decorate

Methods of preparation

Fish

In a container, season the fillets with lemon juice, garlic, thyme, salt and black pepper. Leave marine for 15 minutes. Heat the olive oil in a non -stick pan over medium heat. Place the fillets and grill for about 3-5 minutes on each side, up to golden and soft inside. Reserve.

Vegetables

In a pan, heat the olive oil and brown the onion, peppers and courgettes for 5 minutes, stirring occasionally. Add the cherry tomatoes and season with salt and black pepper. Cook for another 2-3 minutes. Serve fish fillets on a vegetable bed or next to it. Decorate the dish with parsley.

Chicken roast kebab

Ingredients

• 500 g of chicken breast Greatly
• 1 cup of kebab wheat tea
• 1 cup of hot water
• 1/2 chopped onion
• 2 wedges of chopped garlic
• 1 tablespoon of chopped mint
• 1 tablespoon of chopped parsley
• 1 tablespoon of olive oil
• Rooms and black pepper ground to taste
• 1/2 lemon juice
• Olive oil

Methods of preparation

In a bowl, place the wheat for Kibe and cover with hot water. Let it hydrate for about 30 minutes until it is soft. Then drain well and squeeze with your hands to remove excess water. In another container, mix the ground chicken with hydrated wheat, onion, garlic, mint, parsley, olive oil, lemon juice, salt and black pepper. Mix well until it forms a homogeneous mass.

Grease a pan with olive oil and spread the kibe mass, pressing lightly with a spatula at the level. Bake in a preheated oven at 200 ° C for about 30-35 minutes or until lightly brown on the edges. Serve later.

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.