Fitness Food Cookbook. Luke EisenbergЧитать онлайн книгу.
Sauté onion and garlic glazed in 1 tablespoon oil.
Clean tomatoes in water and pour into the saucepan, Cauldron.
Deglaze with wine or vegetable broth. Cover and simmer for 10 minutes at low heat.
Meanwhile, ground almonds with thyme and grated lemon zest Mix. Lightly salt and pepper.
Rinse fish fillets, pat dry and sprinkle with salt. Laying With one side in the seasoning mixture and press firmly.
Residual oil heat in a nonstick skillet. Fish fry on the spicy side over medium heat briefly. Consult and place in a baking dish. In the heated, preheated oven tube Küchenherdbei 200 ° C (with convection: regulator to position 3: 180 ° C, at gas) Bake about 8 minutes.
clean parsley in water, shake dry and chop. Under the tomato stir, season with salt and pepper and place on plate 2. Preparing The 2 fish fillets on top and bring to the table.
A bit of advice
Lengfischfilets is tasty - but you can for this recipe as desired also other solid fish fillet such as take the redfish, cod or pollock.
Per serving: 396 kcal
Fried plaice fillets with crab, spinach and crispy croutons
Much easily digestible protein makes the delicious creation for optimum dinner late at night or the ideal lunch for all those who love to enjoy, without burdening the stomach and intestines.
Ingredients for 2 meals
75 grams whole grain ciabatta (the previous day)
1 onion
150 grams of young spinach
3 stalks dill
6 plaice fillets without skin (so about 60 grams)
Salt and coarsely ground pepper
1 tablespoon oil
1 piece of lemon
75 grams shrimps (peeled)
The preparation sequence
crush bread into very thin slices and heated, preheated oven at 200 ° C (with convection: regulator to position 3: 180 ° C, for gas) until golden brown around the 4-5 minutes on the rack in that way.
Meanwhile, peel the onion and chop into fine strips. take croutons from the oven and crush with your hands.
clean spinach in cold water, rinse in water and drain well. clean Dill in water, shake dry and coarse teasing. Rinse plaice fillets, pat dry, salt and pepper.
Heat the oil in a nonstick skillet heat and plaice fillets fry on each side for 1-2 minutes. Carefully add on plate and keep in oven when switched off warm.
the onion strips and spinach in the frying pan and fry for 1-2 minutes, stirring constantly. Season with salt and pepper. express lemon over the frying pan.
give crabmeat into the skillet and miterwärmen short. The crushed croutons and dill, mix.
distribute Spinach Crab vegetables on the fish fillets and go immediately to the table.
A bit of advice
Variations complacent? No problem: try the dish it out with chard, mustard cabbage or bok choy instead of spinach! Something cheaper wird's way, if you replace the North Sea crabmeat by deepwater crab meat.
Per serving: 370 kcal
Grilled zucchini flowers with pecorino and chili
In the flowers of the garden pumpkins infected beta-carotene, and helps prevent fatty deposits in the arteries. Support is the yellow dye by olive oil. His unsaturated fatty acid helps to keep the blood lipids liquid.
Serves 4 meals
8 zucchini flowers
1 dried red chili pepper
3 stalks Oregano
1 lime
4 tablespoons olive oil
50 grams pecorino cheese
Salt and freshly ground pepper
The preparation sequence
The sharp outer sepals around the stem eliminate approaches.
Open flowers carefully detach the punches and then the lower flowers ends from crushing.
Chilli crumble. clean oregano in water, shake dry, pluck leaves, finely chop and add the squeezed lime juice in a bowl.
Olive oil stir.
Pecorino with a vegetable peeler planing fine.
A grill pan to warm. Grill the flowers over medium heat around 4-5 minutes, then place on a plate, season with salt and pepper and sprinkle immediately with the marinade. give cheese on top and leave for 15 minutes.
A bit of advice
The season for zucchini flowers is short; mostly they are only offered in June. Anyone who wants to make the dish more satiating, sprinkled roasted sunflower seeds and it would be both the flavor as on the circulatory support by the unsaturated fatty acids.
Per serving: 160 kcal
Marinated mozzarella with olives and dried tomatoes
Olives and their oil are rich in oleic acid, a monounsaturated fatty acid. Thus they improve the relationship between the "good" and "bad" cholesterol, have a hypotensive action and curb inflammation in the vessels. Especially people with a high risk of cardiovascular disease benefit.
Serves 4 meals
½ lime
40 grams of green olives without stone
50 grams of dried tomatoes (drained)
2 tablespoons olive oil
1 small dried chilli pepper
250 grams of mozzarella (9% fat)
black pepper
Rosemary for garnish
The preparation sequence
The lime express Measure 1 tablespoon of juice. Olives and dried tomatoes finely shred.
In a bowl with olive oil and lime juice mix. Chilli crumble and also mix in.
Drain the cheese and cut into small pieces.
mince mozzarella in slices or cubes
Drizzle with the spiced oil and infuse at room temperature for 15 minutes (marinate). With little rosemary garnished bring to the table.
Tips
When buying of mozzarella on the packaging: Did she once inflated, is good taste there, the cheese may have already become bitter.
Per serving: 183 kcal
Marinated Clams with chilli pepper and parsley
The clams are low in fat, contain selenium and zinc for a properly functioning immune system. In addition, a portion of which already provides half the daily requirement of vitamin D, which also acts in the immune system: It pushes the immune cells, which can then react faster to attackers.
Serves 4 meals
1 kg clams (fresh or frozen)
1 large onion
2 cloves of garlic
1 green chilli pepper