Fitness Food Cookbook. Luke Eisenberg
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Peel onion and chop finely.
clean chives in water, shake dry and chop into small rings.
Oil heat in a frying pan. Mushrooms fry stirring 3-4 minutes at very high heat.
Onion diced and cook over medium heat for 2-3 minutes. Season with salt and pepper.
Add soy cream and let it boil 2 minutes creamy.
With salt and pepper from the mill and stir in the mustard. Sprinkle the chives over.
A bit of advice
Outside the chanterelle time: The nature of the preparation sequence is also suitable for mushrooms that exist throughout the year. Then, access to the brown, also called rosé, because they are more aromatic than white heads.
Per serving: 248 kcal
Red mullet in foil with Asian vegetables
The gentle cooking in parcels volatilize neither aroma nor ingredients. The typical Asian spices stimulate the metabolism. Ginger relieves both headache colds and makes the blood less viscous.
Serves 4 meals
1 piece of ginger (so about 40 grams)
1 small clove garlic
4 tablespoons soy sauce
1 teaspoon sesame oil
4 tablespoons rice wine or white wine
4 spring onions
1 large carrot
4 baby bok choy
Salt and freshly ground pepper
2 tablespoons olive oil
12 red mullet (so to so about 50 grams)
2 Sternanise
4 teaspoons sesame
The preparation sequence
Ginger Peel and grate using a fine grater. with a teaspoon of grated ginger expressed through a tea strainer and collect the liquid. Peel garlic and finely shred.
Ginger juice and garlic mix with soy sauce, sesame oil and rice wine.
Clean spring onions in water, Clean and chop the long pieces in 3 centimeters. Clean carrot in water, peel and chop into very thin strips (julienne). clean Paksoi in water, cleaned and the leaves from the stems chop.
Spring onions, carrots and bok choy together in boiling salted water for 2 minutes cooking, simmer (blanch), drain, cold deter and drain well.
4 pieces of aluminum foil so about 30 centimeters x 30 centimeters to crush. On each piece of aluminum foil spread 1/2 tablespoon of olive oil.
Laying The 3 red mullet fillets on the foil and season with salt and pepper.
Distribute vegetables on the fish pieces and season lightly with salt and pepper.
Add the seasoning sauce over the fillets. Cut star anise in half. Dispense 1/2 star anise on each vegetable heap.
Sprinkle with sesame seeds and close the film firmly. Fish packets on the medium hot grill without turning 10-12 minutes cooking, simmer.
A bit of advice
Sprinkle the fish with coriander leaves. The favorite herb Asia fits perfectly with the court and evaluates it on by vitamins, minerals and phytochemicals.
Per serving: 276 kcal
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
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