Fish-based recipes for a nutritious and tasty dinner

You’ve probably heard that consuming fish every day brings several health benefits. an excellent protein sourcethis ingredient can help you guarantee minerals, vitamins And healthy fatsas the Omega 3.

We help you in this challenge with dishes that can be prepared for a nutritious and delicious dinner. Get inspired by these fish recipes to enjoy the benefits of the ingredient and savor this wonder! Check with the cooking guide.

tuna wrap

Time: 20 min

Performance: 4 units

Difficulty: easy

Ingredients for tuna wrap:

• 2 buns
• 4 lettuce leaves
• 1 thinly sliced ​​tomato
• Salt to taste

Cream:

• 1 can of canned solid tuna, drained
• 1 cup of chopped green olives
• 1 grated carrot
• 1 cup of cream cheese (200 g)

Method of preparation:

For the cream, in a bowl, mix the tuna, olives, carrots and curd. Reserve. Open the scones in half, forming 4 sheets of bread. On each piadina lay a lettuce leaf, the tomato slices and sprinkle with salt. Put a portion of tuna cream and roll up like swiss rolls. Wrap with cling film, tightening well. Refrigerate until ready to serve.

Grilled Tilapia With Vegetables

Time: 45 minutes

Performance: 4 servings

Difficulty: easy

Ingredients for Grilled Tilapia with Vegetables:

• 4 tilapia fillets
• Juice of 1 lemon
• 1 teaspoon (s) of grated ginger
• Salt, pepper, chopped parsley and olive oil to taste
• 7 tablespoons of butter
• 2 crushed cloves of garlic
• 1 carrot, sliced, cooked al dente
• 1 diced potato, cooked al dente
• 100 g of green beans, cooked al dente

Method of preparation:

Season the fillets with the juice, ginger, salt and pepper. Over medium heat, melt 4 tablespoons of butter and fry the garlic for 3 minutes. Add the carrot, potato, green beans, salt, pepper, parsley and sauté quickly. In a skillet over medium heat, melt the remaining butter and brown the fillets for 4 minutes per side. Arrange on the vegetables, sprinkle with parsley and serve with a drizzle of olive oil.

Tuna Salad With White Beans

Time: 20min (+ 1h in the fridge)

Performance: 8 servings

Difficulty: easy

White Bean Tuna Salad Ingredients:

• 3 cups cooked white beans (drained)
• Salt, pepper to taste and chopped parsley to taste
• 2 cans of drained solid tuna
• 1 chopped red onion
• 1 chopped red pepper
• 1 lemon juice

Sauce:

• 4 tablespoons of mayonnaise
• 4 tablespoons of sour cream
• 1 lemon juice

Method of preparation:

In a bowl, mix the beans, parsley, tuna, onion, pepper, lemon juice, salt and pepper. Refrigerate for 1 hour. Arrange in a salad bowl and garnish with the mixed ingredients of the dressing. Now just serve!

Fish Hamburger

Time: 30min (+ 30min in the fridge)

Performance: 2 servings

Difficulty: easy

Ingredients for fish burgers:

• 2 cups chopped hake (boneless)
• 1/2 cup (tea) of boiled potatoes
• 1 grated onion
• 2 canned anchovy fillets
• 1 vegetable stock cube
• 1/2 cup (s) of grated Parmesan cheese
• 2 gems
• 1/2 cup (tea) of wheat flour
• Bread flour for breading
• Fry oil

Method of preparation:

Chop the fish, potato, onion, anchovies and vegetable broth in a food processor. Pour into a bowl and mix with the cheese, egg yolks and flour. Mix everything and put in the fridge for 30 minutes. Divide the dough into 2 balls and shape with your hands or with a hamburger mold.

Cover with breadcrumbs and fry quickly in a non-stick pan with a little oil. Then drain on absorbent paper and, to taste, serve with bread, lettuce, tomato, cheese and chips.

Salmon with broccoli cream

Time: 45 min

Performance: 4 servings

Difficulty: easy

Salmon Broccoli Ingredients:

• 1 1 kg salmon fillet, cut into 4 pieces
• Salt and white pepper to taste
• 4 tablespoons of butter

Cream:

• 2 tablespoons of butter
• 1 tablespoon of wheat flour
• 1 and 1/2 cup (tea) of milk
• 1 1/2 cups chopped broccoli (cooked)
• Salt to taste
• 1 box of sour cream (200 g)

Method of preparation:

For the cream, heat a pan with the butter over medium heat and quickly fry the flour. Gradually add the milk, stirring until it thickens. Add the broccoli, season with salt, pepper and mix.

Add the cream, stir and turn off the heat. Reserve. Season the salmon with salt and pepper and fry 2 pieces at a time in a pan over high heat with the butter. Arrange on a serving dish and serve with the cream and rice to taste.

Baked fish with potatoes and broccoli

Time: 45 min

Performance: 4 servings

Difficulty: easy

Ingredients for Baked Fish with Potatoes and Broccoli:

• 4 potatoes, peeled and sliced
• Salt and black pepper to taste
• 4 hake or hake fillets (about 800 g)
• 1 bunch of broccoli in bunches
• 1/3 cup (tea) of olive oil
• 4 sliced ​​garlic cloves
• oil for greasing

Method of preparation:

Boil the potatoes in salted boiling water for 3 minutes and drain. Season the fish with salt, pepper and place it on the bottom of a greased refractory. Steam the broccoli for 2 minutes, season with salt, pepper and spread over the fish.

In a skillet over medium heat, heat the oil and brown the garlic. Drain on absorbent paper and set the garlic and oil aside. Arrange the potato slices on top of the broccoli, overlapping them slightly. Sprinkle with salt, pepper and drizzle with the reserved oil. Then bring to a medium oven, preheated, for 25 minutes or until golden brown. If you want, decorate with the garlic kept aside and now serve.

Salad with fish bait

Time: 35 min

Performance: 5 servings

Difficulty: easy

Fish Salad Ingredients:

• 1/2 bunch of washed lettuce
• 1/3 of sliced ​​white cabbage
• 1/3 of sliced ​​red cabbage
• 1/2 yellow pepper cut into strips
• 1 tomato into strips
• 1 grated carrot
• 1 Japanese cucumber, sliced

Sauce:

• 1 jar of natural yogurt (170 g)
• 3 tablespoons of chopped mint
• 1 tablespoon of dried aromatic herbs
• 3 tablespoons of oil
• 1 lemon juice
• Salt to taste

Fish:

• 500 g of tilapia in strips
• 3 minced garlic cloves
• 1 lemon juice
• Salt and black pepper to taste
• 1 cup (tea) of wheat flour
• Fry oil

Method of preparation:

In a bowl, mix the sauce ingredients and refrigerate. Season the fish with the garlic, juice, salt and pepper. Pass in the flour and fry, a little at a time, in boiling oil, until golden brown. Drain on absorbent paper and set aside. In a salad bowl, arrange the lettuce leaves, cabbage, pepper, tomato, carrot and cucumber. Arrange the fish strips on the salad and serve with the dressing.

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Source: Terra

Benjamin

Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.