A bit of advice
The salt crust seasons only discreetly; their main task is to prevent the evaporation of the water in the fish - thus the meat stays nice and juicy and aromatic. This also works with other whole fish! A rule of thumb for cooking can apply: If the salt crust is light brown, the content is just right.
Per serving: 198 kcal
Peter Fish cooked on a bed of tomatoes in the oven
The John Dory is easily identifiable by the black spots on the back. It provides few calories and fat and high in protein and iodine. The daily requirement of the mineral is already covered by one serving. Iodine is essential for the functioning of the thyroid gland.
Serves 4 meals
1 Peter Fish (ready to cook, headless, so around 1.5 kg)
700 grams of tomatoes (red, yellow and green)
1 bunch scallions
1 bunch basil
Salt and freshly ground pepper
3 tablespoons olive oil (best quality)
125 milliliters of dry white wine (or fish stock)
1 lemon
The preparation sequence
The John Dory cold rinse and drain on absorbent paper or a paper towel.
Clean tomatoes in water herauszerkleinern stem approaches wedge. chop tomatoes into slices and place on a lined finish cutting cake baking paper baking sheet.
Clean scallions, clean water, shred into thin rings and spread on the tomato. clean basil in water and shake dry.
salt and pepper vegetables, drizzle with oil and then put half the basil stalks.
Place the John Dory on the tomato slices and season with salt, white wine or fish stock pour and everything in heated, preheated oven at 180 ° C (with convection: 160 ° C, at gas mark 2-3) so bake about 25 minutes. (The Peter fish is done when the Rückengräte can easily be pulled out and the skin easily detaches from the fish.) Pluck Miscellaneous basil leaves and coarsely chop. Cut the end of cooking the lemon in half and squeeze over the John Dory, sprinkle with basil and bring to the plate on the table.
A bit of advice
If you do not get Dory, take plaice, a whole cod, pike or walleye. Note: Due to the different size of the fish, the cooking times may vary. As a supplement to Dory to recommend potatoes or bread - so that the nutrient balance improved in favor of carbohydrates.
Per serving: 332 kcal
Saithe in Parma Coat on courgettes
The protein-rich fish meal, you will cover the daily requirement for vitamin B12 and iodine. Vitamin B12 is required for the formation of red blood cells and is important for maintaining the protective nerve layer. The trace element iodine we stay mentally and physically fit and active.
Ingredients for 2 meals
2 Seelachsfilets (so around 170 grams)
2 slices of Parma ham (thinly sliced)
1 zucchini (so about 300 grams)
1 clove of garlic
2 tablespoons olive oil
3 tablespoons dry vermouth or black tea
100 milliliters of white wine or pear juice
100 milliliters of classic vegetable
Salt and freshly ground pepper
2 stalks of mint
The preparation sequence
clean fish in water, pat dry and season with pepper. Wrap each fillet with 1 slice of ham, possibly secure with wooden skewers.
Clean zucchini in water, wipe dry and clean. along shred on a vegetable slicer into thin slices.
Peel garlic and chop into fine slices.
1 tablespoon oil in a large saucepan, cook over medium heat boiler heat, sauté garlic colorless therein.
Zucchini and cook fry gentle stirring for 1 minute.
Vermouth, white wine and broth pour and cook covered over medium heat 6 minutes. Season with salt and pepper. keep warm on stove edge.
The remaining oil in a frying pan heat up. Pieces of fish fry over high heat on each side. Place on a baking sheet cake (possibly fat) and heated, preheated oven at 180 ° C (with convection: 160 ° C, at gas mark 2-3) 6 minute boil, simmer.
clean mint in water, shake dry, pluck leaves and coarsely chop. Under the courgettes lift. Distribute vegetables on plate and it put the fish.
A bit of advice
Fresh fish smells pleasantly of sea and salt water, fishy in any case. The Seelachsfilet best cook on the day of purchase.
Per serving: 291 kcal
Fish Fillet packet Mediterranean style
The perfect dinner: a lot of valuable protein, little fat and tidy fiber. Even more plus points they collect to the high content of vitamins A and C. Both make for beautiful skin: Vitamin C strengthens connective tissues, while vitamin A skin supple and remains smooth.
Serves 4 meals
2 large carrots (so about 250 grams)
2 stalks celery (so about 150 grams)
3 spring onions
75 grams of dried tomatoes (in oil, drained)
4 pieces Tilapia (around 180 grams, thawed)
Salt and freshly ground pepper
½ lemon
20 grams capers (drained)
4 sprigs of thyme
4 sprigs of rosemary
2 tablespoons olive oil
The preparation sequence
Clean carrots in water, peel, cut in half and shred into very fine strips (julienne). clean celery in water, clean, unthreading, first in about 7 centimeters long pieces, then shred into very fine strips.
Clean spring onions in water, clean, first in about 7 centimeters long pieces, then shred into fine strips. Dried Tomatoes mince small.
4 pieces finished blank parchment paper (so to the 30 x 20 centimeters) onto the work surface and spread the vegetable strips on it.
Laying Depending 1 fish fillet on the vegetables. Season with salt and pepper. From lemon juice 2 teaspoons express. The 1/2 teaspoon lemon juice over the fish and sprinkle distribute dried tomatoes and capers over. Pipette 1 sprig of thyme and rosemary on the fish.
Fish, each with 1/2 teaspoon olive oil drizzle. Fold the paper into small parcels and wrap it with kitchen twine. In the heated, preheated oven tube Küchenherdbei 200 ° C (with convection 180 ° C, at gas: regulator to position 3) on the middle shelf level bake 15-20 minutes.
A bit of advice
Tilapia buy organic quality. These fish are kept outside and fed on GM and additives is omitted completely here.
Per serving: 275 kcal
Fried perch fillets with creamy horseradish sauce
The noble perch fillet brings easily digestible protein on the plate and covers the daily requirement for vitamin B12. It promotes the formation of blood and is particularly