The fish is done when the skin is easy to peel. Then bring the pesto on the table.
A bit of advice
Mint, as it is here used for pesto, has a distinctive and intense aroma; this is not for everyone. Who does not like, takes only parsley or basil. Also supporting the Mediterranean touch.
Per serving: 243 kcal
marinated Grilled pork with chili and orange
The filet is one of the leanest parts of the pig and therefore charged the calorie balance barely. Instead, it provides a lot of valuable protein. This portion also fillet the daily requirement of vitamin B1 is all decked, half each of at B2, niacin, iron, and zinc. So the meat strengthens the nerves and the immune system.
Ingredients for 6 meals
2 kitchen-ready pork (so about 600 grams)
1 organic orange
2 red chillies
½ lime
2 tablespoons oil
2 tablespoons tomato paste
little oil for the grill
The preparation sequence
clean, dry Marinade Orange in water and grate the peel finely. express Orange.
Cut chilies lengthwise in half, remove the seeds, clean water and finely shred. express lime.
Prepared ingredients with 1 tablespoon oil, lime juice and tomato paste mix, then place in a tightly closed freezer bag.
Pork pat dry and place in the marinade, seal bag and turn the fillets thoroughly in the marinade, so shake well. be drawn at least 3 hours in the refrigerator (marinate).
accept pork from the marinade and drain. On the medium-hot, lightly oiled grill around so the 15 minutes (possibly slightly longer) grill while turning.
Meat before crushing for 5 minutes wrapped in foil to rest. Serve with grilled melon relish.
A bit of advice
Dab the marinade before grilling roughly from meat from. Drop down too much seasoning sauce on the fire, the rising smoke may contain harmful substances.
Per serving: 302 kcal
Tuna tartare grilled with capers and dried tomatoes
Tuna is rich in omega-3 fatty acid, vitamin D and iodine. Therefore, the low-cholesterol starter has a positive effect on the heart, vessels, thyroid and blood lipids.
Ingredients for 6 meals
1 dried red chili pepper
Paprika (rose sharply)
2 tablespoons olive oil
4 tuna steaks (as the so around 150 grams)
2 red onions
50 grams capers
50 grams of dried tomatoes in oil
1 tablespoon balsamic vinegar
Salt and freshly ground pepper
3 stalks Oregano
The preparation sequence
Chilli crumble and mix with the paprika. The oil stir.
Tuna loins clean water, pat dry and apply in chili oil. For 1 hour cold and pull out (marinate) blank.
Peel the onions and chop finely. Drain and coarsely chop capers.
Drain tomatoes, set aside 2 tablespoons of the oil. Tomato mince.
Onions, capers and tomatoes in a bowl with the vinegar and tomato oil mix, salt and pepper.
clean oregano in water, shake dry, pluck leaves, coarsely chop, add to the bowl and mix.
Tuna take out of the marinade. grilling on the very hot grill on each side to 1 minute - then the fish remains pink inside.
Tuna tear on a board coarsely and mix with the remaining ingredients. infuse 15 minutes remaining (marinate). Then bring to the table.
A bit of advice
Transform the Mediterranean delicacy with fresh salad and bread in an entree. Then the marinated grilled tuna contains enough carbohydrates to make you long tired.
Per serving: 216 kcal
Halibut parcels with fennel and potatoes
Due to the high vitamin D content in marine fish eaters are less affected by bone diseases. The Halibut packet even deliver twice the daily requirement. The vitamin that the calcium storage serves primarily, will also do the teeth well and will further strengthen muscle strength.
Ingredients for 6 meals
6 Halibut (so to so about 150 grams)
2 fennel bulbs (so about 400 grams)
400 grams of large waxy potatoes
1 small organic lemon
5 stalks basil
3 tablespoons olive oil
Pinch of salt
freshly ground pepper
The preparation sequence
Clean fennel bulbs in water, clean, in each case the stalk crushing wedge-shaped out, shred the potato into thin strips.
clean potatoes in water, peel and chop into cubes 1 centimeter.
Diced potatoes in boiling salted water for 7 minutes of boiling, simmer.
After 4 minutes, give fennel strips to the potatoes.
Vegetables drain, briefly hold under cold water (put off) and drain well.
Rinse lemon in hot water, wipe dry. The cup finely rub and squeeze the lemon. clean basil in water, shake dry, pluck leaves and chop into very fine strips.
6 pieces to a size of so crushing aluminum foil around the 30x30 centimeters. On each piece of film 1 teaspoon olive oil spread.
Halibut pieces in water clean, pat dry and spread on the film pieces, salt and pepper.
Distribute vegetables on the fish pieces and season lightly with salt and pepper.
Put some lemon juice, lemon zest and basil on each piece of fish.
Fish pieces pack firmly into the film.
Packet grilling on medium hot grill on one side for 10 minutes.
A bit of advice
Do not feel like grilling or the weather is not ideal for this? The fish packets succeed just as well on the oven shelf: At 200 degrees the fish in 15 to 20 minutes or even.
Per serving: 270 kcal
Shrimp on cucumber and orange salad with orange-lime sauce
Pure enjoyment and simultaneously Power provides the strong suit made of protein and iodine rich shrimp and vitamin C rich citrus fruits. For valuable unsaturated fatty acids that olive oil provides - and the cucumber saturates, without burdening the calories account.
Ingredients for 6 meals
500g large shrimp (ready to cook)
3 oranges (around 100 grams)
1 piece cucumber (350 grams)
2 small romaine lettuce hearts
3 stalks tarragon
1 lime
Salt