Fish with vegetables, healthy cooking. Easy and fast to prepare. We have boneless fish, so even the little ones can eat without worries !!!
Enthusiasts Club: Why eat fish and seafood in summer? Quick recipes, recommended by Chef Liviu Preda
Lack of appetite is specific to hot periods. The sensations of heat or thirst outweigh those of hunger, and a healthy and consistent diet, which includes the necessary nutrients, seems, in most cases, a torment both in preparation and digestion.
So what can we do in the summer? Light, low-fat foods that can be digested quickly and do not increase the discomfort.
In addition to salads, vegetables and fruits, fish and seafood are summer-flavored foods that cook much faster than other types of meat.
The benefits of eating fish
Here are some reasons why we should eat more fish and seafood during this period:
Fish is easy to digest compared to the meat of terrestrial animals, due to the different structure of striated muscles or intramuscular fat. The effect of rapid digestion is reflected in the good mood of the meal, as well as in the lack of drowsiness frequently associated with the consumption of other types of food.
It is also an excellent source of protein and significant amounts of fat-soluble vitamins, especially vitamins A and D. Fish meat contains significant amounts of iodine and selenium, two minerals rarely found in other foods, and which play an important role in the formation. thyroid hormones or the body's antioxidant system.
Fish consumption is the food sector with one of the largest increases in the world, year by year. However, Romania is well below the European average, with about 6.5 kg of fish consumed per capita, compared to 20 kg / capita in the rest of Europe. Countries such as France, Spain or Portugal consume an average of 40 kg of fish per capita.
Here are some fish worth trying this summer:
It is known as a good anti-inflammatory and a very powerful antioxidant. It is notable for its impressive amount of selenium, high content of vitamin B complex and much sought after healthy fats, omega 3 and omega 6. Consumption of tuna helps prevent cardiovascular disease and is ideal for those who want to lose weight because it has low in calories and high in protein.
Barbun enjoys a great appreciation among gourmets thanks to the fact that, having fatter meat, its taste is close to that of seafood. It contains vitamins such as B3, B9 or B12 and is rich in phosphorus. Its Mediterranean taste is valued especially if it is grilled.
Its meat is rich in iron, which helps prevent and combat anemia and other minerals such as potassium and selenium. Cephalopods contain iodine, an oligomineral essential for the normal functioning of the thyroid and, implicitly, for fat burning. The eggs of this fish are in great demand, being even considered an alternative to caviar.
It is a flat marine fish, asymmetrical body, almost round, both eyes on the left side of the body, without scales, only with irregularly distributed bony protuberances. This species lives in the depths of the sea, on its sandy and sandy layers. Turf growth began in the 1970s in the United Kingdom and was later developed in France and Spain. Its meat contains vitamins: B9, B12 and B3, & icircn in addition, it also contains minerals such as: potassium, phosphorus or magnesium.
By the way, be careful, the turbot produces toxic enzymes, that's why it must be rinsed very well before cooking.
How do we cook fish? Chef Liviu Preda recommends:
Grilled red tuna
ingredients: 150 g tuna fillets, 80 g potatoes, 30 g mushrooms, 15 g hot peppers, 20 g radishes, 30 g broccoli, 5 g salt and pepper, 30 ml oil.
Method of preparation: Wipe the tuna with a kitchen towel, grease well with oil, then season with salt and pepper. Fry on both sides over high heat for 2-3 minutes to obtain a nice crust and to seal the juices inside the fillet. The tuna can be eaten medium (usually), but also healthy and well done. These differentiations can be easily achieved by adjusting the grill pan to the desired frying time.
As a garnish, we offer you vegetables made in the same grill pan.
Barbun fillets with mushrooms and vegetables
Ingredient: 150 g charcoal fillets (one piece), 20 g olive oil, 10 g garlic, 2-3 strands of green thyme, 50 g mushrooms, 75 g tricolor peppers, 50 g carrots, 50 g zucchini, 10 g coriander, salt, pepper .
Method of preparation: Because the charcoal has a delicate texture - which allows for quick cooking - we'll start with grilled vegetables. After washing, cleaning and cutting to the desired size, season with salt, pepper, olive oil and herbs. If we do not have the opportunity to grill them with wood, we can use a non-stick pan. They will cook on a low heat for about 7-10 minutes. When the vegetables are cooked according to the consumer's wishes, remove from the heat and add the chopped coriander. With the garnish ready, we can grab the fish to prepare our Mediterranean plate. The fish fillet will be lined with a kitchen towel and with the help of a mortar we will prepare the pasta for flavoring the fish. In the mortar we will mix garlic, salt and oil until we get a spreadable paste. With this paste we will grease the fish fillet well. We cook the fish in a non-stick pan at a medium temperature. The fish is placed in the pan for the first time with the skin down for 3 minutes, after which we leave it for another minute on the other side. This way we get a fish with a crunchy texture but also very juicy.
ingredients: 200 g mullet fillets, 30 g broccoli, 50 g homemade pasta, 30 g mushrooms, 15 g garlic, 50 ml sm & acircnt & acircnă liquid, 30 g lobster butter, 5 g fresh tarragon, 15 g asparagus, 10 g radish, 5 g pepper, 15 ml olive oil, 20 g purple carrot, 30 g butter.
Method of preparation: The mullet fillet is seasoned with salt and pepper, then it is fried over low heat on each side for 4 minutes, and then it is left to rest. The homemade pasta is boiled in salted water and sautéed with very finely chopped garlic, lobster butter, fresh tarragon and a little liquid cream. Saute the vegetables lightly with garlic, olive oil, salt and pepper. At the end, put a few cubes of butter over a moderate heat and cover with a lid and in a few minutes we have an absolutely delicious garnish. We have the fish and the sauce ready and the vegetables hot, we just have to enjoy the fish!
Turkey fillets with vegetables and lobster sauce
Ingredient: 200 g turkey fillets, 100 g baby carrots, 50 g pasta & acircrnac, 15 g tarragon, 30 g lobster butter, 15 ml sm & acircnt & acircnă liquid, 15 g figs, 5 g coffee beans, 15 g breadcrumbs, 5 g salt, 5 g pepper , 10 g oil.
Method of preparation: The turkey is a fish that we can expect to have in territorial waters and has a very delicate flesh. Probably the most cooked fish in Michelin-starred restaurants around the world. The fillet must be wallpapered, seasoned and baked at a temperature of 160 ° C for 7-8 minutes, during which time we can prepare the garnish that suits it perfectly - vegetables: baby carrots, pasta & acircrnac, fresh tarragon, butter, salt and pepper, all over medium heat and with a lid on top. Season the vegetables and place them on the plate, after which the baked fish fillet can be placed on top. Chop 15g of fresh tarragon, which we serve together with steaming fish and perfectly sauteed vegetables, so that they are neither hard nor too soft. Important for this preparation is the lobster sauce: melt the lobster butter in a pan with salt and pepper, then add a little garlic and sour cream.
Specialized fisheries district
Selgros Rom & acircnia customers can enjoy a rich assortment of live and fresh fish, but also the necessary guidance of specialists in the field. Leonard Munteanu became the first Romanian Fish Sommelier certified by the German state, through IHK Bremen, after graduating from a complex course held in Bremerhaven.
Customers in the Ho-Re-Ca sector, as well as those who shop for their own cuisine, find at Selgros carp, trout, catfish, crucian, salmon, but also freshly cut fish, bulk caviar, fish specialties and seafood for a lot of healthy and delicious cuisine.
The specialized fishing district is available in all Selgros stores in the country.
Packets of foil with fish and spinach
Chop the green onions and garlic clove and fry in a little oil. Add the spinach and add a little water or vegetable broth. Leave on low heat until the liquid drops. Match the taste with salt.
Sprinkle the fish fillets with salt and pepper and lemon, then brown in butter. Remove on paper towels, cool, then chop.
On each sheet of dough, place a layer of cheese in the middle, then spinach, pesto, carrot and fish slices, then spinach and cheese. Grease the edges with egg whites and place strips of dough on top. Join the edges with a fork, and then grease the foil with yolk.
Bake the packets at 190 g for 15-20 minutes or until the dough is swollen and browned.
Cut the zucchini into strips with a potato peeler, then place the strips in hot, salted water for a few seconds.
Remove, drain and form rolls.
Cut the onion into pieces, the larger tomatoes in halves and the tuna into cubes of about 3 cm (relatively equal, so that they can be cooked in the same way).
Form the skewers, alternating tomatoes, onions, zucchini rolls and tuna.
Bake on the grill (or directly in the pan) well heated, for a few seconds on each side
Salt and pepper.
In a blender, mix the basil, crow onion, garlic, pine and oil to form a fluid pesto, which will accompany the skewers.
The tuna skewer with pesto recipe was proposed by PaulaM
The fish pie is designed for diabetics and will definitely enter your daily menu. You will discover an easy, healthy and delicious dish.
Recipes for diabetics will present below the necessary ingredients, how to prepare and the nutritional values for the fish pie recipe.
Preparation time: 20 minutes.
Cooking time: 40 minutes.
Total time: one hour.
Number of servings: six.
Ingredients needed for fish pie:
For the filling:
- a chopped onion
- two cloves of chopped garlic
- 250 ml dry white wine
- 250 ml sour cream
- three medium courgettes grated
- grated peel of a lemon
- a handful of chopped parsley and chives
- 800 grams of cod fillets.
For cauliflower puree:
- a large cauliflower or two smaller cauliflowers, only the bouquets
- three tablespoons of melted butter
- 125 ml sour cream
- 125 grams of grated cheddar cheese
- a tablespoon chopped chives
- a little nutmeg
- salt and pepper to taste.
How to prepare the fish pie recipe:
- Preheat the oven to 200 degrees Celsius.
- Separate the bunches of cauliflower and boil them in a steam bath until soft.
- Drain the cauliflower bunches well after boiling.
- Add over the steamed cauliflower bunches, melted butter, chopped chives, sour cream, grated cheddar cheese, a little nutmeg to taste, salt and pepper. Mix the whole composition with a food processor until you get a homogeneous mixture.
- In a pan, sauté the onion with the garlic in the olive oil until soft or about 3 minutes.
- When the onion and garlic are ready, add the glass of white wine and let it drop until it is reduced by half.
- Add in the resulting composition sour cream, grated zucchini, lemon peel and herbs. Boil the mixture for 5 minutes.
- Season with salt and pepper to taste.
- Put the fish fillets in a heat-resistant dish and add the previously prepared sauce on top of them.
- Over the fish fillets with sauce, add the cauliflower puree made above. Pass a fork over it to make fine rake-like lines.
- Put the heat-resistant dish in the oven and bake the preparation for 40 minutes or until it turns brown on the surface.
- Before serving, sprinkle a little chopped parsley over the dish.
- You can successfully replace the cod with a mixture of various fish with white meat, but also with salmon.
- Adding celery and fennel to the sauce is also a good idea.
- Do not avoid lemon peel, add a special flavor to the dish.
- If you do not want to use wine, you can replace it with fish soup.
Nutritional values for a portion of the fish pie recipe:
- calories: 469 kcal
- carbohydrates: 10 grams
- protein: 30 grams
- fat: 34 grams.
We invite you to try our recipe for: Blackberry with peanut butter for diabetics.
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For FREE tutorials on diabetes and nutrition, visit the YouTube channel: Dr. Daniela Petrache.
We have a partner blog that we invite you to visit here: Diabetes, nutrition and metabolic diseases.
Recipes with code tabsRice with fish
You don't have to be a fisherman to enjoy a cod fillet, along with a garnish of rice and vegetables! . Fish with tomatoes
The garden tomato season is coming to an end, so take advantage of some fresh tomatoes for the last hundred meters. And how can you do this better, if not with the healthiest meat, fish. We come to your aid and give you a healthy recipe for fish with tomatoes. Enjoy it without regrets. It's healthy, quick to make and has only 295 calories. . White fish boiled in wine sauce
Don't worry if you haven't found the perfect recipe yet. We offer white fish boiled in wine sauce for special days. On a day with guests at the table or on a special occasion, you will have a guaranteed success with this recipe. But do not hesitate to try this recipe on another occasion, such as a family dinner or simply one of those days when you have no idea what to cook. . Cod fillets with lemon sauce
Melt the butter in a saucepan. Add lemon juice, salt, pepper, parsley, basil and crushed garlic. Leave it on the fire until it thickens a little, about 10 minutes. Place the fish in a pan and pour 2/3 of the sauce over it. Sprinkle on top with. Cod fillets with potatoes and tarragon
Clean the fillet, wash it and let it drain. Cut into pieces, salt, pepper, l. Peel the potatoes, cut into slices and boil with a teaspoon of salt for about 10 minutes, after they start to boil. It drains, it leaves. Bacon bread code
The code is washed and portioned at 10 cm [not to be too big], seasoned with salt, pepper and lemon juice. Cut the bacon into very thin slices. Beat the eggs well with a fork, add a little salt. Take one. Pangasius pane
Wash the fillets and let them drain. Make the following mixture: breadcrumbs are mixed with cheese, lemon peel, dill, paprika, salt and beaten eggs. Separately mix the lemon juice with the wine and crushed garlic. Each piece of net. Meatballs over Monsters
Boil the cod fillet / salami in water with a little salt. Boil the diced potatoes separately in salted water. Then pass the fish well with a hand blender and mash the potato with a fork. Finely chop the onion and cook a little. together. Cod 007
Cut the cod fillet into long sticks and wrap in bacon, fry in a pan with toothpicks, remove, drain, remove the toothpicks. Salt, pepper, sprinkle with lemon juice and place in a bowl. small of. Pangrasius bread with rice garnish
Wash the fillets and let them drain. Make the following mixture: mix the flour with the cheese, lemon peel, dill, paprika, salt and beaten eggs. Separately mix the lemon juice with the wine and crushed garlic. Each piece of net is. Bread cod with garlic sauce
I thawed the cod fillet because I had it but it was frozen closed at the fishery and as I had a craving for fish I said to prepare something good even if it is frozen although this is a rare option. Lemon . Cod a la Riojana
the fish drains from the water with kitchen towels. salt, pepper and add flour and beaten egg, then fry in olive oil over medium heat. salsa: cook onion with olive oil, add sliced garlic and then. Cod fillets with cheese
The cod fillets are washed, cut into pieces and beat a little with a sledgehammer. Add salt and pepper to the pieces of cod. Mix the eggs well with the flour and add the grated cheese. Heat the oil and each piece of. Code in the oven
Spread the butter in a pan. Cut the onion into small pieces, clean the fish and cut the mushrooms into slices. Put them all in a tray. Pour the wine over them and salt. Keep in the oven until ready. Serve with lemon juice on. Code with peas and lentils
Clean the fillet of skins and any bones left over from cutting, wash it, wipe it with a napkin, sprinkle it with salt and pepper and fry it in oil. When it has browned well on both sides, remove it on absorbent napkins and keep it. Code with spaghetti and vegetables
Boil the pasta in water with a pinch of salt, following the instructions on the package. While the pasta is boiling, clean it, wash it and cut the vegetables into cubes. Wash the fish fillets, peel them, dry them with a napkin and cut them into pieces. Tai. Cod fillets with spinach
Sprinkle the fish with lemon juice, roll it and fix it with toothpicks, then put it in the oven for 5-10 minutes. Separately, boil the spinach washed and cleaned beforehand, and after it has cooled, chop it with a knife. In a pan, cook the onions and. Cod salad
Wash the cod fillets and boil them for 10 minutes in a little salted water. Take them out with a spatula and cut them into large pieces. Peel the vegetables, wash them and cut the carrot into slices, onion into slices. large, and zucchini sliced zucchini. Fish salad
Wash the lemons under a stream of warm water, wipe them, then cut a lid. Slightly section the bottom of the blades for stability. Using a teaspoon, empty the core. Separately, boil the fish fillets in water with a powder.
Zucchini cod fillets - Recipes
Ingredients for Tiramisu Cake
150 g sugar
5 egg whites
150 g of flour
1 tablespoon baking powder
3 tablespoons honey
250 ml whipped cream
500 g mascarpone
50 ml Amaretto- almond liqueur
3 tablespoons honey
300 ml espresso
50 ml Amaretto - almond liqueur
1 tablespoon cocoa powder
Preheat the oven to 180 degrees C.
Wallpaper a tray with parchment paper and grease it with a little oil.
Mix the yolks with the sugar and honey - preferably on a steam bath.
Whisk the egg whites.
Add the sifted flour with the baking powder over the yolks, mixing well.
At the end, add the egg whites and mix gently with a spoon until the composition is homogeneous.
Pour the composition into the paper-lined tray and bake for 20-25 minutes.
When ready, remove and allow to cool in the pan.
After it has cooled, turn it over and remove the baking paper.
Cut the edges, then cut in half horizontally.
For the filling, mix the mascarpone with the cream, Amaretto and honey.
Mix the coffee with 50 ml Amaretto, then divide into two equal parts.
Put the top on a tray, syrup with half the amount of coffee, spread half the cream.
Cover with the other top, which we syrup with coffee and spread the rest of the cream.
Let it cool - preferably overnight.
When serving, powder with cocoa.
White cod with miller's sauce
1. Add the fish through the flour mixed with salt and pepper and fry in oil. Remove on paper towels.
2. For the sauce, melt the butter until it turns brown, then add the lemon juice and capers, stirring constantly. Add salt and pepper to taste, and add the finely chopped parsley.
3. Bring the fish to the table with the sauce on top. The best garnish is boiled potatoes, natural.5 / 5 - 1 Review (s)