The general dietary advice, from the government, is to eat fish twice a week. In general, not everyone succeeds in this. This is often due to the unfamiliarity of the preparation options. Still, making a healthy fish dish is no more difficult than preparing meat. In this article I describe five recipes that are not difficult to prepare, with fish that are easily available all year round. Recipes for weekdays or a festive occasion.
Chapters
- Fish and health
- Mackerel, rice and a fresh cucumber salad.
- Grilled salmon with soy sauce
- Calamaris with macaroni
- Sea bream from the oven
- Scallops in orange sauce.
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Fish and health
It is well known that eating fish has a health benefit. The Eskimos (Inuit) traditionally have a diet of meat (reindeer) and fatty fish. In the far north no crops grow, so Eskimos supplement their diet with berries and algae. Because they eat almost everything from animals and fish, they still get enough vitamin C. That’s because raw meat, especially organ meats, is a rich source of vitamin C. Hardly any heart disease occurs in traditionally living Inuit. Nevertheless, it is important not to overdo the eating of fatty fish, as these nowadays also absorb many heavy metals, which are discharged into the water by humans.
Mackerel, rice and a fresh cucumber salad.
A spicy (as spicy as you like) dish in combination with a fresh cucumber salad. Delicious with rice.
Nutritional value of mackerel per 100 grams
Mackerel | Energy KCal. | Water, gram | Protein, grams | Fat, gram | Saturates fat, grams | Monounsaturated fat, gram | Polyunsaturated fat, grams | Cholesterol, miligram |
---|---|---|---|---|---|---|---|---|
Prepared | 244 | 58.3 | 24.0 | 16.7 | 5.0 | 7.2 | 3.2 | 85.0 |
Unprepared | 344 | 50.3 | 18.0 | 30.7 | 7.3 | 14.6 | 6.6 | 76.0 |
Ingredients
- 1 tablespoon of oil,
- 1 smoked mackerel of 500 grams,
- 1 large onion,
- 3 cloves of garlic,
- 1 can of peeled tomatoes,
- sambal to taste.
Preparation
Clean the mackerel (remove its skin and bones) and keep the mackerel meat pieces. Chop the onion and crush or finely chop the garlic. Fry the onion in the oil. When it is translucent, add the tomato pieces. Now the garlic and sambal can also be added to taste. Let it simmer gently for about 15 minutes, after which the mackerel pieces can be added. These only need to heat up for a while. Have a taste and add some freshly ground pepper if necessary. Salt is generally not necessary as a smoked mackerel is in brine. Meanwhile, cook a type of rice of your choice.
Cucumber salad
Ingredients
- 3 cucumbers,
- 1.5 tablespoons of vinegar,
- 3 tablespoons of olive oil,
- freshly ground pepper,
- 1.5 tablespoons of sugar.
Peel the cucumbers and grate them coarsely over a large bowl. Mix the vinegar with the pepper and the oil. Pour the mixture over the cucumber and mix well. Just before eating, stir in the sugar.
Grilled salmon with soy sauce
A tasty fatty fish that is excellent to prepare under the grill. This combination with sweet / salty soy sauce and basmati rice is delicious. Serve vegetables of your choice.
Nutritional value, salmon per 100 grams
salmon | Energy KCal. | Water, gram | Protein, grams | Fat, gram | Saturates fat, grams | Monounsaturated fat, gram | Polyunsaturated fat, grams | Cholesterol, miligram |
---|---|---|---|---|---|---|---|---|
Prepared | 220 | 63.1 | 20.2 | 15.7 | 3.3 | 7.8 | 3.4 | 45.0 |
Unprepared | 164 | 68.3 | 22.7 | 8.0 | 1.3 | 5.4 | 0.6 | 83.0 |
Ingredients
1 salmon fillet with skin, 400 grams each
2 tablespoons of sugar
2 tablespoons of Japanese soy sauce
2 tablespoons Mirrin (Japanese cooking Sake)
Preparation
Rinse the salmon fillet and pat it dry. Remove any bones. Place the salmon on a piece of aluminum foil skin side up and place the salmon on the oven rack. Briefly preheat the oven grill element and place the salmon underneath. (It is difficult to indicate which position the grill should be on and at what height the grid should be in the oven. It depends on the type of oven and the thickness of the piece of fillet.) Meanwhile, cook the rice. After ten minutes, turn the salmon fillet and grill this side for about ten minutes. If all kinds of white bubbles come out of the salmon, the temperature is too high, because it is the proteins that come out.
Meanwhile prepare the sauce by mixing the sugar, soy sauce and the Mirrin. Put it on a low heat and let it slowly reduce to a thick syrup.
Calamaris with macaroni
Calamaris is the squid’s pocket. Calamaris is widely eaten in the countries around the Mediterranean, but mainly as fried squid rings. It is less known that this fish is also great to stew. Calamaris itself does not have such a predominant fish taste and most children will like this dish. Calamari tubes can be found in the freezer section of most fish farmers.
Nutritional value, calamaris per 100 grams
Calamaris | Energy KCal. | Water, gram | Protein, grams | Fat, gram | Saturates fat, grams | Monounsaturated fat, gram | Polyunsaturated fat, grams | Cholesterol, miligram |
---|---|---|---|---|---|---|---|---|
Prepared | 80 | 81.1 | 16.2 | 1.7 | 5.0 | 0.8 | 0.7 | 250.0 |
Unprepared | 147 | 68.5 | 24.5 | 5.0 | 7.3 | 1.5 | 0.5 | 200.0 |
Ingredients
- 1.5 tablespoons of oil
- 2 to 3 calamari tubes,
- 1 can of peeled tomatoes,
- 1 large onion,
- 2 cloves of garlic,
- 0.5 teaspoon clove powder,
- half a cube of fish stock,
- 3 peppers
- freshly ground sea salt and pepper.
Preparation
Thaw the calamaris tubes and rinse them under the tap. Cut the tube open and cut it into small strips. Chop the onion and finely chop or press the garlic. Fry the onion in the oil until translucent. Add the tomato pieces, garlic and clove powder. Crumble half the fish stock cube and add this as well. When everything boils, the calamari pieces can be added. Let it simmer for 45 minutes. Clean the peppers and remove seeds and seeds. Cut the peppers into small pieces and add them to the sauce. Bring everything back to the boil and let it boil for another 15 to 20 minutes. Meanwhile prepare the macaroni. Taste the sauce and add freshly ground sea salt and pepper to taste if desired. When the macaroni is ready, stir it into the sauce and serve.
Sea bream from the oven
A fish that is available all year round from the fishmonger. This fish is very tasty in itself and requires little addition. A tasty and easy recipe ideal for a summer day. Serve with baked potatoes and an Italian salad.
Nutritional value, sea bream per fillet
Dorade | Energy KCal. | Water, gram | Protein, grams | Fat, gram | Saturates fat, grams | Monounsaturated fat, gram | Polyunsaturated fat, grams | Cholesterol, milligram |
---|---|---|---|---|---|---|---|---|
Unprepared | 173 | 37.4 | 1.4 | 0.4 | 0.2 | 0.3 | 149.0 |
Ingredients
- 1 sea bream per person (gutted),
- 3 bay leaves per sea bream,
- 1 lemon,
- salt and pepper.
Preparation
Heat the oven to 180 degrees. Rinse the sea bream thoroughly and pat them dry. Rub the bream with sea salt. Place a slice of lemon in the abdominal cavity of each sea bream. Using a sharp knife, cut the sea bream up to the bone at the top and tuck a bay leaf into each cut. Place the sea bream in an oil-rubbed baking dish and place it in the oven for 20 to 25 minutes.
Scallops in orange sauce.
Scallops are rich in iron and can be bought from the freezer from the fishmonger all year round. The season for fresh scallops is from September to May.
Nutritional value, scallops per 100 grams
Scallops | Energy KCal. | Water, gram | Protein, grams | Fat, gram | Saturates fat, grams | Monounsaturated fat, gram | Polyunsaturated fat, grams | Cholesterol, miligram |
---|---|---|---|---|---|---|---|---|
Unprepared | 83 | 81.1 | 17.0 | 0.8 | 0.2 | 0.2 | 33.0 |
Ingredients
- 4 to 5 scallops per person,
- quarter liter of fish stock,
- pinch of clove powder,
- pinch of nutmeg,
- 1 teaspoon of vinegar,
- salt and pepper,
- 30 grams of butter,
- 30 grams of flour,
- juice of 2 oranges,
- juice of 1 lemon,
- dill
Preparation
Let the scallops thaw. Put the fish stock in a saucepan along with the clove powder, nutmeg, vinegar and salt and pepper. Bring to the boil and add the scallops. Now just let it boil for ten minutes. Then scoop out the scallops and keep them warm in aluminum foil. Melt the butter in another pan. When the butter has completely melted add the flour and let it fry on a low heat while stirring. Now add a few spoons of the stock and stir it into the butter / flour mixture. Pour in the juice from the oranges and lemon and keep stirring. It is supposed to be a thick sauce. If the sauce is too thick, add some more stock. Return the scallops to the sauce and let them heat through for a while. Season with salt and pepper and brighten with a little dill. a delicious recipe with boiled fennel and rice.
Have fun cooking and enjoy your meal.