Find out how to prepare delicious options to include in your diet
Fish is considered one of the most complete proteins, thanks to the high biological value and good fats, such as Omega 3. The benefits of a diet with this food include the improvement of cardiovascular health, brain function and even mood.
So take a look at 7 light and healthy recipes with fish for dinner!
Roast code with potatoes and cherry tomatoes
Ingredients
- 4 fillets of cod unwanted
- 400 g of bubble potatoes
- 200 g of cherry tomatoes
- 4 wedges of chopped garlic
- 1/2 cup of olive oil
- 1/4 cup of white wine tea
- 1/4 cup of water tea
- Water to cook the potatoes
- Chopped parsley, salt and ground black pepper to taste
Methods of preparation
In a pan, over medium heat, cook the billet potatoes in salted water until they are slightly soft but not completely cooked. Drain and set aside. In a large pan (which can go to the oven), heat half of the olive oil over medium heat and brown the garlic. Add the potatoes and Bolinha tomatoes and brown until golden brown. In a container, season the cod fillets with salt and black pepper. Put them on billetta potatoes and cherry tomatoes in the pan. In a glass, mix the white wine and water and pour the ingredients into the pan over the ingredients. Sprinkle with the remaining olive oil. Bake the pan for the preheated oven at 180 ° C for 20-25 minutes or until the cod is cooked and the billet potatoes are golden. Serve with chopped parsley.
Cracks with smoked salmon, ricotta and spinach
Ingredients
- 1 cup of flour tea oats
- 2 eggs
- 1 cup of skim milk tea
- 1 tablespoon of olive oil
- 1 pinch of salt
- 200 g of smoked salmon in slices
- 150 g of rugosa ricotta
- 1 tablespoon of chopped chives
- 1 pack of spinach
- Black pepper ground to taste
Methods of preparation
In a bowl, mix oversized flour, eggs, milk, olive oil and salt until smooth. Heat a non -stick pan over medium heat and slightly fat with olive oil. Pour a small portion of the dough and spread to cover the bottom of the pan, forming a thin crack. Cook over medium heat for 1-2 minutes on each side until golden brown. Repeat until the end of the dough.
In a bowl, mix the ricotta with the chives and season with black pepper. Wash and dry the spinach well. Then place a portion of ricotta to the center of the crack, add a slice of smoked salmon and spinach leaves. Fold the crepes and serve then.
Papillot by Tilapia with vegetables
Ingredients
- 4 fillets of Tilapia
- 1 carrot cut into thin stripes
- 1 zuchinis sliced
- 1 yellow pepper cut into stripes
- 1/2 Cut the onion cut into thin slices
- 1 lemon juice
- 2 tablespoons of olive oil
- Salt, rosemary, thyme and ground black pepper to taste
Methods of preparation
Place each Tilapia fillet on a piece of aluminum sheet. Distribute the vegetables on the fillets and season with salt, black pepper, rosemary, thyme and lemon juice. Sprinkle with olive oil and close the aluminum paper well, forming an envelope. Place in a pan and bake in a preheated oven at 200 ° C for about 20 minutes. Serve later.
Rice salad with tuna and vegetables
Ingredients
- 2 cups of tea rice cooked and cold
- 200 g of naturally drained and pieces solid tuna
- 1 cup of boiled green corn
- 1 cup of cooked pea
- 1/2 red peppers cut into cubes
- 10 cherry cherry tomatoes half cut
- 1/2 cup of chopped chives
- 1 lemon juice
- 2 tablespoons of olive oil
- Rooms and black pepper ground to taste
Methods of preparation
In a large bowl, place rice, grated tuna, green corn, pea, red peppers and cherry tomatoes. Mix well to incorporate all the ingredients. Connect with lemon juice, olive oil, salt and black pepper. Finish adding the chives and mix again. Serve later.
Salmon oven pancake
Ingredients
- 300 g of salmon fillet
- 3 potatoes peeled and cooked
- 1 chopped onion
- 2 Accardati garlic cloves
- 1 egg
- 2 tablespoons of oatmeal flour
- Rooms and black pepper ground to taste
- Olive oil to be brushed
- Chopped chives to decorate
- Cooking water
Methods of preparation
In a large pan, cook over medium heat, the salmon fillet in the water with a little salt for about 10 minutes. Then drain them, destroy salmon and set aside. Knead the boiled potatoes in a large bowl. Add salmon, onion, garlic, eggs and oatmeal. Netherlands with salt and black pepper and mix well until smooth. Model portions of the small mass of pancake.
Heat a non -stick pan over medium and fat with a little olive oil. Place the pancakes in the pan, one at a time, and cook for about 5-6 minutes on each side. Decorate with chives and serve.
Tilapia soup with vegetables
Ingredients
- 500 g of tilapia fillet in cubes
- 2 diced potatoes
- 2 carrots often sliced
- 1 chopped onion
- 2 wedges of chopped garlic
- 1 tablespoon of olive oil
- 1 l of vegetable broth
- Rooms and black pepper ground to taste
- Chopped parsley to finish
Methods of preparation
In a large pan, heat the olive oil over medium heat. Slightly brown and garlic onion. Add the carrot and potato. Season with salt and black pepper. Mix for 2-3 minutes. Pour the vegetable broth. Cook until the vegetables begin to soften. Gently place the fish in the pan. Cook for another 8-10 minutes until the fish is soft but without crumbling. Row salt and black pepper. Turn off the fire and sprinkle with parsley. Serve later.
Sole roller with vegetables
Ingredients
- 300 g of single fillet
- 1 carrot cut into thin stripes
- 1 zuchinis thin stripes
- 1 Red pepper cut into thin stripes
- 4 large lettuce leaves
- Olive oil, salt and grinded black pepper to taste
Methods of preparation
In a pan, heat the olive oil over medium heat and brown the carrot, the courgettes and peppers until they soften slightly. Season with a pinch of salt and black pepper. Reserve. In a bowl, season the fish fillets with salt and black pepper. Heat a non -stick pan with a drizzle of olive oil over medium heat, grill the single fillets until they are cooked but still soft. Place each fillet on a sheet of lettuce. Add the filling of the vegetables skipped on the fish. Gently roll the lettuce leaf, wrap the fish and vegetables, forming a stopped roll. Serve later.
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.
