Luke Eisenberg - Fitness Food Cookbook

Deglaze with wine or vegetable broth. Cover and simmer for 10 minutes at low heat.

Meanwhile, ground almonds with thyme and grated lemon zest Mix. Lightly salt and pepper.

Rinse fish fillets, pat dry and sprinkle with salt. Laying With one side in the seasoning mixture and press firmly.

Residual oil heat in a nonstick skillet. Fish fry on the spicy side over medium heat briefly. Consult and place in a baking dish. In the heated, preheated oven tube Küchenherdbei 200 ° C (with convection: regulator to position 3: 180 ° C, at gas) Bake about 8 minutes.

clean parsley in water, shake dry and chop. Under the tomato stir, season with salt and pepper and place on plate 2. Preparing The 2 fish fillets on top and bring to the table.

A bit of advice

Lengfischfilets is tasty - but you can for this recipe as desired also other solid fish fillet such as take the redfish, cod or pollock.

Per serving: 396 kcal

Much easily digestible protein makes the delicious creation for optimum dinner late at night or the ideal lunch for all those who love to enjoy, without burdening the stomach and intestines.

Ingredients for 2 meals

75 grams whole grain ciabatta (the previous day)

1 onion

150 grams of young spinach

3 stalks dill

6 plaice fillets without skin (so about 60 grams)

Salt and coarsely ground pepper

1 tablespoon oil

1 piece of lemon

75 grams shrimps (peeled)

The preparation sequence

crush bread into very thin slices and heated, preheated oven at 200 ° C (with convection: regulator to position 3: 180 ° C, for gas) until golden brown around the 4-5 minutes on the rack in that way.

Meanwhile, peel the onion and chop into fine strips. take croutons from the oven and crush with your hands.

clean spinach in cold water, rinse in water and drain well. clean Dill in water, shake dry and coarse teasing. Rinse plaice fillets, pat dry, salt and pepper.

Heat the oil in a nonstick skillet heat and plaice fillets fry on each side for 1-2 minutes. Carefully add on plate and keep in oven when switched off warm.

the onion strips and spinach in the frying pan and fry for 1-2 minutes, stirring constantly. Season with salt and pepper. express lemon over the frying pan.

give crabmeat into the skillet and miterwärmen short. The crushed croutons and dill, mix.

distribute Spinach Crab vegetables on the fish fillets and go immediately to the table.

A bit of advice

Variations complacent? No problem: try the dish it out with chard, mustard cabbage or bok choy instead of spinach! Something cheaper wird's way, if you replace the North Sea crabmeat by deepwater crab meat.

Per serving: 370 kcal

In the flowers of the garden pumpkins infected beta-carotene, and helps prevent fatty deposits in the arteries. Support is the yellow dye by olive oil. His unsaturated fatty acid helps to keep the blood lipids liquid.

Serves 4 meals

8 zucchini flowers

1 dried red chili pepper

3 stalks Oregano

1 lime

4 tablespoons olive oil

50 grams pecorino cheese

Salt and freshly ground pepper

The preparation sequence

The sharp outer sepals around the stem eliminate approaches.

Open flowers carefully detach the punches and then the lower flowers ends from crushing.

Chilli crumble. clean oregano in water, shake dry, pluck leaves, finely chop and add the squeezed lime juice in a bowl.

Olive oil stir.

Pecorino with a vegetable peeler planing fine.

A grill pan to warm. Grill the flowers over medium heat around 4-5 minutes, then place on a plate, season with salt and pepper and sprinkle immediately with the marinade. give cheese on top and leave for 15 minutes.

A bit of advice

The season for zucchini flowers is short; mostly they are only offered in June. Anyone who wants to make the dish more satiating, sprinkled roasted sunflower seeds and it would be both the flavor as on the circulatory support by the unsaturated fatty acids.

Per serving: 160 kcal

Olives and their oil are rich in oleic acid, a monounsaturated fatty acid. Thus they improve the relationship between the "good" and "bad" cholesterol, have a hypotensive action and curb inflammation in the vessels. Especially people with a high risk of cardiovascular disease benefit.

Serves 4 meals

½ lime

40 grams of green olives without stone

50 grams of dried tomatoes (drained)

2 tablespoons olive oil

1 small dried chilli pepper

250 grams of mozzarella (9% fat)

black pepper

Rosemary for garnish

The preparation sequence

The lime express Measure 1 tablespoon of juice. Olives and dried tomatoes finely shred.

In a bowl with olive oil and lime juice mix. Chilli crumble and also mix in.

Drain the cheese and cut into small pieces.

mince mozzarella in slices or cubes

Drizzle with the spiced oil and infuse at room temperature for 15 minutes (marinate). With little rosemary garnished bring to the table.

Tips

When buying of mozzarella on the packaging: Did she once inflated, is good taste there, the cheese may have already become bitter.

Per serving: 183 kcal

The clams are low in fat, contain selenium and zinc for a properly functioning immune system. In addition, a portion of which already provides half the daily requirement of vitamin D, which also acts in the immune system: It pushes the immune cells, which can then react faster to attackers.

Serves 4 meals

1 kg clams (fresh or frozen)

1 large onion

2 cloves of garlic

1 green chilli pepper

½ bunch of parsley

½ lemon

2 tablespoons olive oil

275 milliliters of dry white wine or fish stock

Salt and freshly ground pepper

The preparation sequence

Scrub clams and provide for 1 hour in cold water; thereby changing the water once. (Thaw Frozen mussels.)

Peel and chop onion and garlic Meanwhile in small cubes. Pfefferschote cut lengthwise in half, remove the seeds, clean water and chop into fine strips.

clean parsley in water, shake dry, pluck leaves and coarsely chop. express lemon.

Drain in a colander clams. Open mussels sort.

Oil in a wide saucepan, Cauldron heat, sauté onion and garlic until soft. Pfefferschote add and also sauté briefly.

Pour the white wine and cook once.

Clams and cook covered over high heat about 4 minutes of boiling, simmer until all the mussels have opened, thereby shaking the saucepan, Cauldron several times.

Clams with a slotted spoon from the saucepan, take Cauldron and enter on a plate. Mussels that have not opened, sort out.

give parsley in the Sud, with salt, pepper from the mill and lemon juice.

Sud pour over the clams and bring immediately or cooled on the table.

A bit of advice

The fresh clams nearing shopping The preparation sequence; they are not long lasting. As soon as the slightest hint of ammonia odor is noticeable, it may no longer be used.

Per serving: 97 kcal

Whether wild or cultivated mushrooms if mushrooms or chestnuts: The vegetable side shines through a high content of vitamin D. It is one of the substances of which we often take too little. Especially for vegetarians are fungi, a particularly valuable source of this bone strengthening vitamin, because they come otherwise mostly too short.