Fish
Main courses
Remember, you shouldn’t eat bread with fish dishes. Noodles, rice or potatoes as a side dish are main carbohydrate carriers, which you should significantly reduce or, even better, omit. Fish dishes are ideal with all vegetable side dishes, which can be portioned a little bit larger so that you get enough to eat. Make sure you don't eat anything in between lunch and dinner so as not to block the burning of fat.
FRESH SEA BASS FILLET ON MANGOLD
Ingredients (4 servings)
400 g sea bass fillet (or other fish fillets)
200 g each fennel, yellow turnips, mangold
100 g each spring onions (scallions) and diced tomatoes
½ lemon
2 tbsp olive oil
1 tbsp basil pesto
Sea salt, white pepper
1 bunch basil
Method (10 minutes)
Marinate the fillets with lemon juice, pepper and chopped basil leaves. Chop the cleaned vegetables and chard into coarse pieces.
Steam the fennel, chard stems and yellow turnips in the cooking insert until soft. Add 1 tsp olive oil to the pan and sweat the chopped onions, add the chard greens and sweat briefly.
Mix in the remaining vegetables, base sauce and diced tomatoes (peeled if necessary) and season with salt, pepper and basil strips.
Salt the fillets and fry them in a pan with 1 tbsp olive oil for 2-3 minutes on both sides. Serve with the vegetables and garnish with basil pesto.
Nutritional information (1 portion)
KCAL CARB PROT FAT
145 6,1 24,4 3,3
Food compatibility
L
Lactose-free
F
Option to prepare without onion
G
Gluten-free
H
Omit chard, lemon, spinach, pesto and tomatoes
John dory or char in root vegetable broth
Ingredients (4 servings)
500 g fish fillets (John Dory, trout or char
100g each of carrots, yellow turnips, celery, fennel
½ liter fish stock or vegetable stock
1 tbsp butter
Sea salt, white pepper, dill or basil
Method (15 minutes)
First make a fish stock with any leftover fish, otherwise use vegetable stock.
Cut the fish fillets cleanly. Cut the fennel, carrots and turnips into slices and the celery into coarse strips.
Next add the herbs and season with salt and pepper. Cut the fish fillets in half, season, add and cook covered for 2-3 minutes.
Arrange the fillets with the vegetables and some of the broth in deep plates.
Potato slices can also be served with the vegetables.
Nutritional information (1 portion)
KCAL CARB PROT FAT
134 3,0 23,4 5,7
Food compatibility
L
Use lactose-free butter
F
Fructose-free
G
Gluten-free
H
Histamine-free
Fillet of whitefish with wild garlic mousse
Ingredients (4 servings)
500 g fish fillet (whitefish or similar)
50 g each of shallots and wild garlic (rocket or cress)
125 ml each white wine, cream and base sauce
1 tbsp olive oil
Sea salt, lemon juice, white pepper
Method (15 minutes)
Finely chop the shallots and sauté with olive oil in a pan. Season the whitefish fillets with salt, pepper and lemon juice and place them on the shallots.
Pour in the white wine, cover and steam for 1-2 minutes. Add the cream and base sauce and reduce for 2-3 minutes until the sauce thickens, mix in the wild garlic strips and season to taste.
Serve with any vegetables or parsley potatoes.
In principle, you can also prepare any kind of filleted fish with cress, rocket, dill or basil.
Nutritional information (1 portion)
KCAL CARB PROT FAT
263 3,3 23,6 16,8
Food compatibility
L
Lactose-free
F
Omit the wine, option to prepare without shallots
G
Gluten-free
H
Omit lemon, only use young wine
SOLE ROLLS WITH SALMON FILLET
Ingredients (4 servings)
8 sole fillets
300 g boneless fish without skin
100 g salmon fillet in strips
100 g fresh spinach leaves
250 ml cream or vegetable cream
Sea salt, white pepper
Method (15 minutes)
Place the sole fillets next to each other on buttered aluminum foil. Season with salt and pepper and spread out the steamed spinach leaves, leaving a wide margin.
For the minced fish filling, cut the fish into small pieces, puree in a cutter, season with salt and pepper, add the cream and puree again briefly. Fill the fish mince into a piping bag and pipe a thick sausage in the middle. Press the salmon strips lengthwise into the center of the farce and close with the farce. Now overlap the sole fillets on both sides, roll up tightly with the foil and twist in at the ends.
Cook either in the steam or in the oven for about 15 minutes, briefly pull back, open the foil and cut into wide rings. Serve with ratatouille vegetables.
You can also use a metal mold lined with foil. A fish souffle also works well individually in coffee cups or ramekins. The fish mince can also be boiled in salted water as dumplings (all types of fish).
Serve with base sauce and vegetables or vegetable puree.
Nutritional information (1 portion)
KCAL CARB PROT FAT
365 5,0 38,5 26,7
Food compatibility
L
Use lactose-free cream
F
Fructose-free
G
Gluten-free
H
Omit tomato sauce
SEA BASS ON VEGETABLES
Ingredients (4 servings)
4 small sea bass (Branzino approx. 200 g each)
8 small sprigs of lemon thyme
2 each of fennel bulbs, carrots and yellow turnips
1 tbsp olive oil
¼ tsp chopped ginger
Sea salt, white pepper
Method (20 minutes)
Skin the perch, gut, rinse and pat dry with kitchen paper. Salt and pepper inside and out. Place a sprig of thyme in each belly cavity and brown on both sides in a large, coated pan with olive oil and remove.
Roughly slice the cleaned vegetables. Season with salt, pepper and ginger, sauté in the same pan, steam briefly, then place the fish on top with the remaining thyme.
Place in a preheated oven at 200°C for about 15 minutes.
Serve the fish with the vegetables.
A few potato slices (and garlic) can be cooked with the root vegetables.
Nutritional information (1 portion)
KCAL CARB PROT FAT
191 6,2 22,9 8,3
Food compatibility
L
Lactose-free
F
Fructose-free
G
Gluten-free
H
Histamine-free
Trout or char on vegetables
Ingredients (4 servings)
4 fish fillets with skin but filleted
2 carrots
3-4 cloves of garlic
2 cloves of garlic
1 spring onion
2 tbsp olive oil
125 ml vegetable stock
Rock salt, pepper, lemon thyme
Method
Season the fillets with salt, pepper and thyme. First lightly fry the skin side in a pan with olive oil on both sides, then lift out.
Wash and clean the vegetables, cut the fennel with the greens into not too thin strips and the carrots with the onion and garlic into slices. Sauté all the vegetables in the fish pan, pour in vegetable stock and cover and cook for about 10 minutes until tender. The liquid should have evaporated by the end. Place the fillets on top of the vegetables, put the lid on and heat for another 3-5 minutes.
Nutritional information (1 portion)
KCAL KH EW FETT
128 6,5 13,3 4,3
Food compatibility
L
Lactose-free
F
Omit carrots and leeks
G
Gluten-free
H
Low histamine (onion)