Learn to prepare easy and delicious dishes at home
Fish is an excellent source of lean protein, essential for the construction and repair of the fabrics. In addition, it is rich in Omega 3, known for the promotion of cardiovascular health, reducing cholesterol levels. These nutrients also play an important role in the development and function of the brain, improving cognition. In this way, including fish in meals, it is a great way to start the week slightly and healthy.
Next, take a look at 5 light recipes with fish to start the week!
Baked fish with tomato sauce
Ingredients
- 600 g of core fillet
- Salt, ground black pepper and chopped parsley to taste
- 1/2 tablespoon of lemon juice
- 1 cup of homemade tomato sauce
- 2 leather without seeds without seeds and chopped
- 2 tablespoons of olive oil
Methods of preparation
In a container, season the cottings with salt, black pepper and lemon juice. Refrigerate for 30 minutes. After this period, remove the fish from the refrigerator, transfer to a pan and add the chopped tomatoes. Spread the tomato sauceSprinkle with olive oil and cook preheated at medium temperature for 30 minutes. Remove from the oven and then serve with parsley.
Tilapia Ceviche
Ingredients
- 300 g of Tilapia fillet
- 2 Lemonger juice
- 1/2 peeled and sliced onion
- 1/2 of finger without defect in pepper and chopped
- 2 tablespoons of chopped coriander
- Rooms and black pepper ground to taste
Methods of preparation
Cut the Tilapia fillets into small cubes and place them in a container. Waterfall lemon juice And add the onion, the pepper of the finger and the coriander. Season with salt and black pepper. Mix gently and marinate in the refrigerator for 20 minutes. Serve later.
Salmon hamburger
Ingredients
- 300 g of salmon
- 1 cup of oat flour tea
- 1 clove of peeled and crushed garlic
- Rooms and black pepper ground to taste
- 1/2 lemon juice
- 1 tablespoon of olive oil
Methods of preparation
Cut the salmon into small pieces and beat the processor until it is well crushed. Then put the fish In a container and season with salt, black pepper, garlic and lemon juice. Gradually add the oatmeal and mix until smooth.
Hamburger and freezing model for 15 minutes. Then heat a pan with olive oil over medium heat and grill the hamburger, turning it until both sides are the same. Turn off the fire and serve then.
Tip: Serve the hamburger accompanied by Vegeti
Sardina bifo with vegetables
Ingredients
- 150 g of bifum (rice noodles)
- 160 g of sardine in water
- 1 carrot peeled and cut into thin stripes
- 1/2 zucchini cut into thin stripes
- 1/2 red -free red pepper and strips cut
- 1/2 peeled and chopped onion
- 1 clove of peeled and chopped garlic
- 1 tablespoon of olive oil
- Chopped chives to finish
- Tamari sauce, salt and ground black pepper to taste
- Boiling water
Methods of preparation
In a container, put the bifum, cover with boiling water and dip until it is soft, but still stopped. Drain and set aside. In a pan, heat the olive oil over medium heat and brown the onion and garlic until lightly golden. Add the carrot, courgettes and peppers and brown until it is crunchy. Add the sardines, lightly crumble the fillets and mix with the vegetables. Add the boiled bifum and the season with tamari sauce, salt and black pepper. Turn off the heat and finish with chives. Serve later.
Salmon in the oven with broccoli and peppers
Ingredients
- 600 g of salmon fillet
- 1 semi -free chilli pepper and cut into stripes
- 1 cup of broccoli flowers tea
- 1 tablespoon soup bite
- 1 tablespoon of chopped chives
- 1 peeled and sliced onion
- 3 peeled and wrinkled garlic cloves
- 2 tablespoons of olive oil
- Rooms and black pepper ground to taste
Methods of preparation
In a container, season the fillets with salt, black pepper and garlic. Refrigerate and leave to rest for 1 hour. After this period, remove from the refrigerator and transfer to a pan. Add the floral broccoli, pepper and coverage with onion.
Sprinkle with olive oil, cover with an aluminum sheet and cook preheated for 30 minutes. Then remove the aluminum sheet and sprinkle with chives and parsley. Cook for another 10 minutes. Turn off the fire and 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.
