Luke Eisenberg - Fitness Food Cookbook

A bit of advice

If you do not get Dory, take plaice, a whole cod, pike or walleye. Note: Due to the different size of the fish, the cooking times may vary. As a supplement to Dory to recommend potatoes or bread - so that the nutrient balance improved in favor of carbohydrates.

Per serving: 332 kcal

The protein-rich fish meal, you will cover the daily requirement for vitamin B12 and iodine. Vitamin B12 is required for the formation of red blood cells and is important for maintaining the protective nerve layer. The trace element iodine we stay mentally and physically fit and active.

Ingredients for 2 meals

2 Seelachsfilets (so around 170 grams)

2 slices of Parma ham (thinly sliced)

1 zucchini (so about 300 grams)

1 clove of garlic

2 tablespoons olive oil

3 tablespoons dry vermouth or black tea

100 milliliters of white wine or pear juice

100 milliliters of classic vegetable

Salt and freshly ground pepper

2 stalks of mint

The preparation sequence

clean fish in water, pat dry and season with pepper. Wrap each fillet with 1 slice of ham, possibly secure with wooden skewers.

Clean zucchini in water, wipe dry and clean. along shred on a vegetable slicer into thin slices.

Peel garlic and chop into fine slices.

1 tablespoon oil in a large saucepan, cook over medium heat boiler heat, sauté garlic colorless therein.

Zucchini and cook fry gentle stirring for 1 minute.

Vermouth, white wine and broth pour and cook covered over medium heat 6 minutes. Season with salt and pepper. keep warm on stove edge.

The remaining oil in a frying pan heat up. Pieces of fish fry over high heat on each side. Place on a baking sheet cake (possibly fat) and heated, preheated oven at 180 ° C (with convection: 160 ° C, at gas mark 2-3) 6 minute boil, simmer.

clean mint in water, shake dry, pluck leaves and coarsely chop. Under the courgettes lift. Distribute vegetables on plate and it put the fish.

A bit of advice

Fresh fish smells pleasantly of sea and salt water, fishy in any case. The Seelachsfilet best cook on the day of purchase.

Per serving: 291 kcal

The perfect dinner: a lot of valuable protein, little fat and tidy fiber. Even more plus points they collect to the high content of vitamins A and C. Both make for beautiful skin: Vitamin C strengthens connective tissues, while vitamin A skin supple and remains smooth.

Serves 4 meals

2 large carrots (so about 250 grams)

2 stalks celery (so about 150 grams)

3 spring onions

75 grams of dried tomatoes (in oil, drained)

4 pieces Tilapia (around 180 grams, thawed)

Salt and freshly ground pepper

½ lemon

20 grams capers (drained)

4 sprigs of thyme

4 sprigs of rosemary

2 tablespoons olive oil

The preparation sequence

Clean carrots in water, peel, cut in half and shred into very fine strips (julienne). clean celery in water, clean, unthreading, first in about 7 centimeters long pieces, then shred into very fine strips.

Clean spring onions in water, clean, first in about 7 centimeters long pieces, then shred into fine strips. Dried Tomatoes mince small.

4 pieces finished blank parchment paper (so to the 30 x 20 centimeters) onto the work surface and spread the vegetable strips on it.

Laying Depending 1 fish fillet on the vegetables. Season with salt and pepper. From lemon juice 2 teaspoons express. The 1/2 teaspoon lemon juice over the fish and sprinkle distribute dried tomatoes and capers over. Pipette 1 sprig of thyme and rosemary on the fish.

Fish, each with 1/2 teaspoon olive oil drizzle. Fold the paper into small parcels and wrap it with kitchen twine. In the heated, preheated oven tube Küchenherdbei 200 ° C (with convection 180 ° C, at gas: regulator to position 3) on the middle shelf level bake 15-20 minutes.

A bit of advice

Tilapia buy organic quality. These fish are kept outside and fed on GM and additives is omitted completely here.

Per serving: 275 kcal

The noble perch fillet brings easily digestible protein on the plate and covers the daily requirement for vitamin B12. It promotes the formation of blood and is particularly beneficial for women who want children.

Ingredients for 2 meals

2 small shallots

20 grams butter

100 milliliters of white wine or vegetable broth

100 milliliters of fish stock

100 milliliters soy cream

1 piece fresh horseradish (around 20 grams)

½ lemon

Salt and white pepper

2 Zander fillets (so around 160 grams;, shingled with skin)

1 tablespoon flour

1 tablespoon olive oil

The preparation sequence

Shallots Peel and finely dice. Butter in a small saucepan, Cauldron warm and shallots sauté it.

Pour white wine and vegetable stock and let boil down almost completely.

The fish stock and let pour again reduce to about half. Soy cream admit and let it boil creamy.

Horseradish, peel and grate finely. express lemon.

Heat sauce again once, remove from heat and stir in the horseradish. Season with salt, pepper and lemon juice. Keep warm.

Zander fillets rinse and pat dry. repeatedly chop the fish skin with a very sharp knife.

Zander fillets with salt and pepper and coat with flour. Excess flour shake it gently. Heat the olive oil in a frying pan strong.

Laying Zander fillets with the skin side down in the skillet and fry very crispy over medium heat 7-8 minutes.

Dip the walleye fillets and cook on the flesh side for 1-2 minutes. give with the sauce on plate and bring to the table.

A bit of advice

Thus the skin is really crispy, brown the pikeperch necessarily sharp and call too soon. Another plus here is that the delicate fish does not fall apart.

Per serving: 393 kcal

Unlike the usual Weißwurst this creation does have a lot of flavor but little fat while maintaining ample easily digestible protein.

Ingredients for 10 meals

160 milliliters of dry white wine

4 teaspoon mild curry powder

500 grams perch fillet (without skin)

2 eggs (Size: M)

300 milliliters soy cream or whipped cream

½ bunch of chives

Salt and white pepper

1 meter sausage casing (time preorder the butcher!)

1 red onion

1 tablespoon olive oil

1 small orange

200 milliliters ketchup

Tabasco (optional)

The preparation sequence

The bowl and blade of a food processor for 30 minutes in the freezer place. Meanwhile, boil the white wine until it is syrupy. 1 teaspoon curry stir and chill.

Rinse the very well-chilled pike-perch fillet cold, pat dry and chop into small pieces. take eggs directly from the refrigerator and divide. Egg whites with the fish in the food processor or in a tremendous hackers chop finely.

give plenty of ice cubes in a bowl and then put a second bowl. in hanging a fine sieve and pour in the mass pike. stroke a spoon as quickly as possible through the sieve.

Slowly pull the cold soy cream or cream with a whisk under the Zander puree. Refrigerate.

clean chives in water, shake dry and chop into very small rings. lift with the cold white wine syrup under the Zander mass. Season with salt and pepper. For 30 min, chill.

The gut repeatedly flush thoroughly with cold water. fill fish mixture into a piping bag with Lochtülle. evert the intestine to the spout, press little Zander mass in the intestine to remove the trapped air. Now the end of the intestine tie with kitchen twine.