YES, there are many fish recipes, but then why do you end up cooking almost always the same way?
We can differentiate two groups of fish: the whites (more protein) and the blue (more fatty). Both are interesting, since nutritional quality is not lacking in any of them. Of course, when we start cooking it is important to know the product with which we are working, since blue fish can be applied multiple cooking methods, while whites need softer cooking. And with regard to the mercury in blue fish, you can stop worrying with this post Fish and Mercury
Although our country is a large consumer of fish, this product is still surrounded by a lot of excuses that limit its consumption: “it does have thorns”, “it does have to be cleaned”, “it does not cook it well ”,“ what if… ”However, the gastronomic offer from the sea is incredibly extensive.
You can also cook the fish in super simple and super tasty ways. Therefore, here we leave you 6 fish recipes with which to start innovating. There is a world beyond grilled fish …
Monkfish with coconut sauce and rice garnish
Ingredientes:
- Coconut drink – 100 g
- Red pepper – 60 g
- Chili powder – 1 g
- Chives – 2 g
- Garlic – 2 g
- Table salt – 1 g
- Black pepper – 1 g
- Olive oil – 5 g
- Rice – 60 g
- Dried coriander leaves – 1 g
- Monkfish – 125 g
Elaboration:
- Marinate the fish for 30 minutes with a mixture of olive oil, garlic, chopped red pepper and a little salt
- Meanwhile, cook the rice for 20 minutes
- Heat a frying pan, place the fish fillets with a splash of oil and brown them on both sides quickly
- Let cook for a couple of minutes after adding the white part of chives and chili
- Add the coconut drink. Lower the heat and cook until it reduces by half. Add a little salt and black pepper
- When the liquid has reduced (approximately 10 minutes), turn off the heat and add the green part of the chives and some coriander leaves
- Serve the fish in coconut sauce accompanied by white rice
Kcal : 397 kcal (with these amounts)
P proteins: 23% of kcal
Hydrates: 56% of kcal
Fats: 20% of kcal
When preparing fish recipes and, especially, white fish, you are consuming a very important source of phosphorus. Specifically, between 100 and 700 mg of phosphorus per 100 grams. Phosphorus is useful for the proper metabolism of bones and for proteins to develop muscle growth functions, among others.
Whole wheat toast with spread cheese, sardines and red onion
Ingredientes:
- Whole wheat toast – 40g
- Sardines in can – 30 g
- Red onion – 30 g
- Cheese spread – 20 g
- Fresh dill – 2 g (pinch)
- Olive oil – 3 g (1 dessert spoon)
Elaboration:
- While toasting the bread, cut the onion into julienne strips.
- Take the sardines out of the can.
- Spread the bread with the cream cheese and top with the sardines and onion.
- Dress with olive oil and garnish with fresh dill
Kcal : 305 kcal (with these amounts)
P proteins: 18% of kcal
Hydrates: 43% of kcal
Fats: 38% of kcal
Sardines are very rich in calcium and omega-3 fats. Calcium is key in muscle contraction and bone health, while omega-3 polyunsaturated acids perform anti-inflammatory functions, among others. For this reason, both nutrients are very necessary both in day to day and in sports practice.
Hake on a bed of potatoes and baked zucchini
Ingredientes:
- Hake – 180 g (2 small fillets)
- Potato with skin – 100 g (1 small unit)
- White wine – 100 g (1 dessert spoon)
- Olive oil – 5 g (1 dessert spoon)
- Table salt -5 g (1 dessert teaspoon)
- Zucchini – 150 g (1 unit)
- Parsley – 2 g (1 unit)
Elaboration:
- Wash and peel the potatoes. Cut them into thin slices and put them in a baking dish.
- Wash, peel, chop and add the zucchini to the tray.
- Then add the parsley, salt and oil.
- Put the hake on the baking sheet as well.
- Drizzle with a splash of white wine.
- Put the dish in the oven for 45 minutes at 180º C.
- Take the dish out of the oven and serve on a plate.
- Serve the hake on a bed of zucchini and potatoes.
Kcal : 374 kcal (with these amounts)
P proteins: 44% of kcal
Hydrates: 33% of kcal
Fats: 23% of kcal
Hake is one of the fish with the highest content of calcium, a fundamental mineral in muscle contraction and relaxation. Therefore, try to keep it present in your fish recipes, as well as alternate sources of oily fish with those of white fish. In this link you can see some tricks to clean and prepare hake.
Tuna maki sushi
Ingredientes:
- Rice – 60 g
- Rice vinegar – 10 g (1 tablespoon)
- Table salt – 1 g (1 pinch)
- Sugar – 1 g (pinch)
- Tuna – 80 g
- Nori Seaweed – 40 g
- Soy sauce (tamari) – 10 g (1 tablespoon)
- Wasabi – 5 g
Elaboration:
- Wash the rice well, rubbing it vigorously under the tap.
- Cook the rice in a casserole without adding salt, in a proportion of water twice the amount of rice. You can also use a steamer.
- Mix the rice vinegar well with the sugar and salt and add it to the rice while stirring it.
- Cool the rice with the help of a fan. Next, stir it so that both the top and bottom rice are cold.
- When it’s cool, place the rice on top of the nori seaweed with your hands (if the rice sticks to your hands, moisten them with water).
- Next, cut the tuna into rectangular strips and incorporate it in the middle of the rice.
- Roll it up with your hands and cut the roll into several pieces with a sharp knife.
- Accompany this sushi with soy sauce or wasabi.
TIP: Make the sushi with glutinous rice instead of with a classic rice, it will come out better.
Kcal : 493 kcal (with these amounts)
P proteins: 32% of kcal
Hydrates: 58% of kcal
Fats: 9% of kcal
Whenever you go to prepare recipes for raw fish, make sure that it has been frozen for at least 48 hours to destroy the anisakis, a very common parasite in foods of marine origin.
Grilled salmon with lemon between bread with tzatziki sauce
Ingredientes:
- Salmon – 120 g
- Tzaziki Sauce – 30 g
- Hamburger bread – 80 g
- Lemon with skin – 30 g
- Table salt – 1 g
- Black pepper – 1 g
Elaboration:
- C heat a skillet over medium heat
- Cut a lemon wedge
- Grill the salmon with the salmon slice on top and cover
- When it is golden brown on one side, turn it and place the lemon wedge on top
- Then open the hamburger bun and add the tzatziki sauce and the salted salmon to taste
- Close the bread and enjoy!
TIP: If you want, you can put the bread on the grill for a minute so that it browns and becomes more crisp
Kcal : 438 kcal (with these amounts)
P proteins: 30% of kcal
Hydrates: 41% of kcal
Fats: 29% of kcal
The fatty acids provided by salmon will help us reduce inflammation that occurs after physical exercise. As for bread, nowadays we can already find 100% wholemeal hamburger bread in common supermarkets. If not, make sure it reaches at least 70%.
Teriyaki tuna with toasted sesame and rice
Ingredientes:
- Tuna – 180 g (piece)
- Sesame seeds – 10 g (1 pinch, 1 spoon)
- Teriyaki Sauce – 10 g (1 tablespoon)
- Rice – 50 g (1 handful)
- Chives – 10 g (1 unit)
Elaboration:
- Macerate the tuna for 10-15 minutes in the teriyaki sauce
- Cook the rice for 20 minutes
- Meanwhile, pass the tuna through the sesame so that it adheres
- Turn on the grill and when it is hot, mark the tuna on all sides
- Chop the chives and sprinkle over the rice and tuna
Kcal : 494kcal (with these amounts)
P proteins: 39% of kcal
Hydrates: 36% of kcal
Fats: 26% of kcal
We finish the fish recipes with a recipe that includes sesame seeds. sesame seeds contain high-quality protein, with all essential amino acids, as well as fiber and cardioprotective fats. Also, if your dairy intake is low, you should know that 5 teaspoons of sesame or poppy seeds have the same calcium as a glass of milk.
At IND we know that food has to be personalized inside and out and you also think the same ? If so, we are waiting for you in our services with online nutritionist . We are here to help you achieve your goals.