Luke Eisenberg - Fitness Food Cookbook

Steamed cod with mustard sauce Steamed cod with mustard sauce This The preparation process is slightly lighter than the classic "cod in mustard sauce" for but rich in protein, iodine and vitamin D. With one portion can be the daily requirement of proteins and to the essential information needed for work the thyroid mineral iodine cover almost , Vitamin D is important for the storage of calcium in the bones. Ingredients for 2 meals 2 cod cutlets (shingled, with backbone, so to so about 150 grams) Salt and white pepper 1 tablespoon oil 50 milliliters of white wine 2 egg yolks 2 tablespoons tarragon mustard 1 tablespoon whipped cream (or soy cream for cooking and refining) The preparation sequence Rinse cod thoroughly, including the removal of the bones adhering blood. A saucepan, Cauldron fill about 4 centimeters high with water, bring water to a boil. Fish with salt and pepper on all sides. Line the bottom of a steamer or Dämpfkorbs brush with the oil. Fish put in the basket and put into the saucepan, Cauldron. Put the lid on and steam the fish for 8-10 minutes over high heat, turning after 5 minutes. (The fish is done when the center bone chal- easily from the flesh and the skin can easily be removed.) Meanwhile, for the sauce a little white wine, egg yolk and mustard with a large whisk in a bowl over hot water (water bath) pitch five minutes creamy. Cream stir, season with salt and pepper. Place the fish on a plate and put the mustard sauce on the table. Serve with dill potatoes. A bit of advice The times when cod was caught so abundant that the whole of Europe ate it as a cheap fast fish are gone. Today he is one of the species that must be protected from extinction. therefore fish lovers should make sure that their cod comes from the declared yet as harmless fishing area of northeastern Arctic when shopping. Per serving: 261 kcal

Baked salmon trout from the lemon salt crust Baked salmon trout from the lemon salt crust Salmon trout provides plenty of protein and vitamins B6, B12, D and niacin. They strengthen the bones, lower cholesterol levels and activate the stomach and intestines. Serves 4 meals 1 salmon trout (as the 1.2 kg 4 fresh bay leaves 2 eggs (Size: L) 4 kg coarse sea salt 1 lemon 1 bunch dill The preparation sequence Rinse lemon in hot water, wipe dry the bowl and then rub fine. Cut lemon in half and squeeze. clean bay leaves in water, pat dry and share with your fingers into small pieces. The Separating eggs (yolks otherwise use) and egg whites with a whisk frothy. Sea salt and lemon juice and mix. Lemon peel and bay also mix with the salt. Line a baking sheet cake with ready blank parchment paper. Add approximately 1/3 of the salt mass in size and shape of trout on it. clean Dill in water and shake dry. Spread half the dill stalks on the salt. The fish rinse and pat dry. give remaining dill into the abdominal cavity. Laying trout on the salt. Divide the remaining salt on it and press it down well with your hands; making sure that the trout is wrapped around it. In the heated, preheated oven tube Küchenherdbei 200 ° C (with convection: not recommended for gas: to position 3 controller) Bake 45-50 minutes on the middle shelf level. Remove the fish after cooking in the oven and let it rest for 3 minutes. The salt crust gently break (works best with a sharpening steel, the back of a large, heavy knife or a meat tenderizer) and lift off. Trout with two spoons skin and detach from the bone. Place the fillets on a plate and bring to the table. Serve with small roasted potatoes and aioli or Hollandaise sauce. A bit of advice The salt crust seasons only discreetly; their main task is to prevent the evaporation of the water in the fish - thus the meat stays nice and juicy and aromatic. This also works with other whole fish! A rule of thumb for cooking can apply: If the salt crust is light brown, the content is just right. Per serving: 198 kcal

Peter Fish cooked on a bed of tomatoes in the oven Peter Fish cooked on a bed of tomatoes in the oven The John Dory is easily identifiable by the black spots on the back. It provides few calories and fat and high in protein and iodine. The daily requirement of the mineral is already covered by one serving. Iodine is essential for the functioning of the thyroid gland. Serves 4 meals 1 Peter Fish (ready to cook, headless, so around 1.5 kg) 700 grams of tomatoes (red, yellow and green) 1 bunch scallions 1 bunch basil Salt and freshly ground pepper 3 tablespoons olive oil (best quality) 125 milliliters of dry white wine (or fish stock) 1 lemon The preparation sequence The John Dory cold rinse and drain on absorbent paper or a paper towel. Clean tomatoes in water herauszerkleinern stem approaches wedge. chop tomatoes into slices and place on a lined finish cutting cake baking paper baking sheet. Clean scallions, clean water, shred into thin rings and spread on the tomato. clean basil in water and shake dry. salt and pepper vegetables, drizzle with oil and then put half the basil stalks. Place the John Dory on the tomato slices and season with salt, white wine or fish stock pour and everything in heated, preheated oven at 180 ° C (with convection: 160 ° C, at gas mark 2-3) so bake about 25 minutes. (The Peter fish is done when the Rückengräte can easily be pulled out and the skin easily detaches from the fish.) Pluck Miscellaneous basil leaves and coarsely chop. Cut the end of cooking the lemon in half and squeeze over the John Dory, sprinkle with basil and bring to the plate on the table. 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

Saithe in Parma Coat on courgettes Saithe in Parma Coat on courgettes 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

Fish Fillet packet Mediterranean style Fish Fillet packet Mediterranean style 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