5 healthy recipes for cook fish!

The right way to cook fish as healthy recipes and enjoy a delicious fish and saturate your body with the right proteins and fats.

1. The right way to cook mackerel.

na 100gramm - 89.95 kkal B / M / Y - 7.33 / 4.61 / 5.11

Ingredients:

2 mackerels

1 onion

150 g of natural yogurt

1/2 lemon juice

Salt, spices to taste

Preparation:

Each mackerel is gutted, cut along into 2 parts, remove the bones.

Peel the onion, cut into half rings (we have it ground into a gruel). Yogurt salt, combine with onion and lemon juice. Pour this mixture of mackerel, remove marinade in the refrigerator for 30 minutes.

Preheat the oven to 180 ° C.

We put the mackerel with the marinade in a bag for baking or in a mold, bake for 30 minutes.

Serve best with vegetables or garlic sauce.

2. Fish steaks baked in the oven and foil

na 100gramm - 70.89 kkal B / M / Y - 10.85 / 2.48 / 1.65

Ingredients:

Fish (we have trout, take your favorite fish) 400 g

Tomato 1 pc.

Onions 1/2 pcs.

Lemon a couple of slices

Bay leaf a couple of pieces

Black pepper, salt to taste

Preparation:

1. Cut the fish steaks.

2. Cover the baking sheet with foil, lay onions, pieces of lemon (under each steak).

3. Next steaks pepper, salt, pour lemon juice, put pieces of tomato, bay leaf.

4. Wrap the foil on top and bake for about thirty minutes at 180-200 ° C.

3. Delicate low-calorie fish sticks: diet dinner!

na 100gramm - 157.96 kkal B / M / Y - 15.42 / 5.17 / 11.73

Ingredients:

Eggs chicken 3 pcs.

Flour whole-grain 1 glass

Fillet of cod, halibut or tilapia 450 g

Ground not very finely oatmeal 200 g

Cheese with lemon 200 g

Salt, red pepper

Preparation:

1. Cut the fish fillets into slices and roll them in flour.

2. Then beat the eggs, add the pepper and salt. Stir the oatmeal with grated cheese on a fine grater. Put the pieces of fish into the egg and roll in breadcrumbs.

3. Lay the fillet on a baking tray, greased with olive oil and send to a preheated oven for 230 degrees for 15-20 minutes.

Fish sticks ready! Serve them with your favorite sauce!

4. Mackerel baked with vegetables

na 100gramm - 107.52 kkal B / M / Y - 9.36 / 6.53 / 3.11

Ingredients:

Mackerel 300 g

Large onion 1 pc.

Carrot large 1 pc.

Tomato large 1 pc.

Lemon 1/2 pcs.

Salt, spices to taste

Preparation:

Carrots clean and grate on a large grater.

Blanch the tomato and peel it off, cut into cubes.

Peel onion and cut into half rings.

Stir all the vegetables together.

Wash the defrosted fish and gut. The head and tail can be left, but can be removed. Rinse again, dry.

Squeeze the lemon juice over the fish, and also grease the fish with the juice inside. Salt (you can and without salt) and sprinkle with seasonings to taste.

Let the fish lie down for about 20 minutes to soak the spices and lemon.

Part of the prepared vegetables put in the abdomen.

Put the remaining vegetables on the bottom of the bag (sleeve) for baking. Top the mackerel. Tie up the end of the package.

Mackerel with vegetables is baked for 20-30 minutes at 180-200 degrees. Serve it with vegetables.

5. Fish with cheese: a recipe for a thin waist

na 100gramm - 116.52 kkal B / F / I - 18 / 4.53 / 0.47

Ingredients:

Trout (or other sea fish) 1 kg

Egg chicken 4 pieces

Cheese low-fat 100 g

Natural yoghurt 4 tbsp. L.

Salt, pepper to taste

Preparation:

1. Beat eggs, add grated cheese, yogurt, salt, pepper.

2. Steaks of trout lay on a baking sheet covered with parchment, pour a mixture of eggs. Bake at 240 degrees for 15-20 minutes.

Bon Appetit!

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