Fish
Main courses
Remember, you don't eat bread with fish dishes. Noodles, rice or potatoes as a side dish are main carbohydrate carriers, which you should significantly reduce or better omit. Fish dishes are most ideal with all vegetable side dishes, which can be a little bigger so that you get enough to eat. Make sure you don't eat anything in between from lunch until dinner so as not to block the burning of fat.
FRESH SEA BASS FILLET ON MANGOLD
Ingredients (4 servings)
400 g seabass fillet (or other fish fillets)
each 200 g Fennel, yellow beets, mangolds
each 100 g Spring onions and diced tomatoes
½ Lemon
2 tbsp Olive oil
1 tbsp basil pesto
sea salt, white pepper
1 bunch basil
Preparation (10 minutes)
Marinate the fillets with lemon juice, pepper and chopped basil leaves. Cut the cleaned vegetables into coarse pieces.
Steam fennel, chard stems and yellow turnips softly in the cooking insert.Add 1 teaspoon olive oil to the pan and sauté cut onions (garlic), add mangold green and sweat briefly.
Mix in the remaining vegetables, base sauce and tomato cubes (possibly peeled) and season to taste with salt, pepper and basil strips.
Season the fillets with salt and fry on both sides for 2-3 minutes in a pan with 1 tablespoon olive oil.
Serve with the vegetables and garnish with basil pesto.
Nutritional information (1 serving)
KCAL CARB PROT FAT
145 6,1 24,4 3,3
Food compatibility
L
Lactose-free
F
Possibly without onion
G
Gluten-free
H
Without chard, lemon, spinach, pesto and tomatoes
PETERFISH OR CHAR IN ROOT STOCK
Ingredients (4 servings)
500 g Fish fillets (John Dory, trout or char
each 100g Carrots, yellow beetroot, celery, fennel
½ Liter fish stock or vegetable stock
1 tbsp Butter
sea salt, white pepper, dill or basil
Preparation (15 minutes)
First make a fish stock with the possibly existing fish remainders otherwise take vegetable broth.
Cut the fish fillets cleanly. Cut fennel, carrots and turnips into slices, celery into coarse strips.
Now add the herbs and season with salt and pepper. Cut the fish fillets in half, season, marinate and cook for 2-3 minutes covered.
Arrange the fillets with the vegetables and some broth in deep plates.
You can also cook a few potato slices with the vegetables.
Nutritional information (1 serving)
KCAL CARB PROT FAT
134 3,0 23,4 5,7
Food compatibility
L
Lactose-free butter
F
Fructose-free
G
Gluten-free
H
Histamine-free
FILLET OF FtbspTS WITH WILD GARLIC FOAM
Ingredients (4 servings)
500 g Fish fillet (whitefish or other
each 50 g Shallots and wild garlic (rocket or cress)
each 125 ml White wine, cream and base sauce
1 tbsp Olive oil
sea salt, lemon juice, white pepper
Preparation (15 minutes)
Cut the shallots into small pieces and sauté them in the pan with the olive oil. Season the fillet of whitefish with salt, pepper and lemon juice and place on the shallots.
Pour on white wine and stew for 1-2 minutes covered. Add cream and base sauce and reduce for 2-3 minutes until the sauce thickens, mix in bear's garlic strips and season to taste.
Every vegetable or parsley potato goes well with it.
You can also prepare any kind of filleted fish with cress, rocket, dill or basil.
Nutritional information (1 serving)
KCAL CARB PROT FAT
263 3,3 23,6 16,8
Food compatibility
L
Lactose-free
F
Without wine and possibly shallots
G
Gluten-free
H
Without lemon - only young wine
SOLE ROLLS WITH SALMON FILLET
Ingredients (4 servings)
8 fresh sole fillets
300 g bone free fish without skin
100 g Salmon fillet in strips
100 g fresh spinach leaves
250 ml cream or vegetable cream
sea salt, white pepper
Preparation (15 minutes)
Place the sole fillets next to each other on a buttered aluminium foil. Season with salt and pepper and spread the steamed spinach leaves so that a wide edge remains free.
For the farce, cut the fish into small pieces, puree in a cutter, salt, pepper, add the cream and mash again briefly. Pour the farce into a piping bag and add a thick sausage in the middle. Press the salmon strips lengthwise into the middle of the farce and close with the farce. Now overlap the sole fillets on both sides, roll them tightly with the foil and twist them in at the ends.
Cook either in steam or oven for approx. 15 minutes, pull briefly, open foil and cut into wide rings.
With ratatouille vegetables.
You can also use a metal form lined with foil. Individually a fish souffle also works well in coffee cups or moulds. The farce can also be boiled as dumplings (all types of fish) in salt water.
Base sauce and vegetables or vegetable puree for this purpose.
Nutritional information (1 serving)
KCAL CARB PROT FAT
365 5,0 38,5 26,7
Food compatibility
L
Lactose-free cream
F
Fructose-free
G
Gluten-free
H
Without tomato sauce
SEA BASS ON VEGETABLES
Ingredients (4 servings)
4 small sea bass (Branzino each approx. 200 g)
8 small twigs lemon thyme
each 2 Fennel tubers, carrots and yellow beets
1 tbsp Olive oil
¼ tsp chopped ginger
sea salt, white pepper
Preparation (20 minutes)
Scale, gut, wash and dry the perch with kitchen paper. Salt and pepper inside and out. Place one thyme branch each in the abdominal cavity and brown in a large, coated pan with olive oil on both sides and remove.
Cut the cleaned vegetables into coarse slices. Season with salt, pepper and ginger, toss in the same pan, stew briefly, then place the fish with the rest of the thyme on top.
Place in the preheated oven at 200°C for about 15 minutes.
Serve the fish with the vegetables.
You may also want to cook a few potato slices (and garlic) with the root vegetable
Nutritional information (1 serving)
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