3 Ways To Prepare Fish Without Exceeding Calories
Fish is one of the foods that has become very popular among those who want to eat a healthy diet. In most of its presentations it is characterized by being rich in proteins, omega 3 fatty acids and mineral salts. Do you want to learn how to prepare fish without exceeding calories?
To maintain the concept of a balanced and healthy diet, it is essential to know how to choose supplements when making fish recipes. Although in itself it is a food of high nutritional value, the way it is prepared has a lot to do with the benefits it brings to the body.
Why should you prepare fish regularly?
As we have mentioned, fish is a nutritious and versatile food that can provide interesting benefits to the body. Thanks to its content of omega 3 fatty acids, it is good for promoting cardiovascular and cognitive health.
It is even one of the recommended foods to regulate cholesterol and prevent cardiovascular diseases. In addition, it helps fight inflammation and helps maintain optimal physical and mental performance.
Best of all, its possibilities when preparing it are quite varied: it can be done steamed, smoked, in sauces, fried, grilled, among others. However, in order not to exceed the calories, it is best to opt for those light-fat options that include other healthy ingredients.
3 recipes to prepare fish without exceeding calories
We propose 3 ways to prepare fish with ingredients that do not exceed the recommended amount of calories per day. They are light dishes that can be enjoyed both at lunchtime and at dinner. Do you dare to try them?
1. Salmon sautéed with vegetables
Salmon is one of the best options when preparing fish recipes. It is a food that stands out for its high content of omega 3 and proteins of high biological value. In addition, it is very low in calories and its cooking does not require too much fat.
Ingredients
- 2 salmon fillets
- Green beans (100 g)
- Mushrooms (100 g)
- ½ yellow bell pepper
- ½ red pepper
- One garlic clove
- Soy sauce (to taste)
- 1 lime
- Olive oil (as necessary)
Preparation
- To start, chop the green beans and bell peppers.
- Next, clean the mushrooms and cut them into slices.
- Besides, in a frying pan, heat a little olive oil and add a sliced garlic clove and the chopped vegetables.
- Cook over low heat for 6 to 7 minutes, until the vegetables are tender. Add salt to taste and reserve.
- Later, cook the salmon fillets on the grill or in the microwave.
- Then, in a bowl, mix the soy sauce with a couple of tablespoons of oil, lime zest, and a little juice.
- Finally, serve the salmon with the sautéed vegetables and drizzle the dressing over the preparation.
2. Tuna with onion
Tuna is one of the varieties of oily fish with the highest content of healthy fats. Its consumption is recommended as a supplement to lower the levels of bad cholesterol (LDL) and triglycerides in the blood. In addition, it also stands out for its protein content (up to 23%).
Ingredients
- 4 tuna medallions (200 g each)
- 2 large onions
- 3 garlic cloves
- Pitted green olives (200 g)
- Dry white wine (250 ml)
- Olive oil (as necessary)
- Salt and black pepper
Preparation
- First, peel and julienne the onions. Also, peel and chop the garlic cloves.
- Besides, heat a little olive oil in a frying pan.
- Subsequently, sauté the onion and garlic, over low heat, for 10 or 15 minutes,
- Meanwhile, blanch the olives in boiling water. When the water reaches a boil, remove from the heat and pass them through cold water.
- Then, rinse the tuna loins in cold water so they bleed well. Pat them dry with kitchen paper towels.
- Sprinkle salt and pepper over the tuna medallions and brown them in a frying pan with hot oil.
- Add the white wine to the onion pan and, when it comes to a boil, add the tuna medallions.
- Let it cook for 3 or 5 more minutes and, finally, serve with the olives.
3. Lemon fish with parsley
To prepare this fish with lemon with parsley, we suggest using fillets of sea bass; however, you can replace them with any other variety of fish. Ready to try it? Follow the instructions and enjoy it at your next meal.
Ingredients
- 4 sea bass fillets without skin
- ½ teaspoon of salt (2.5 g)
- Pepper (to taste)
- ½ cup of lemon juice (125 ml)
- 4 tablespoons of vegetable oil (80 ml)
- 1 tablespoon of butter (15 g)
- Capers (50 g)
- ½ bunch of parsley finely chopped
Preparation
- First, I season the bass fillets with salt and pepper.
- Next, in a frying pan, cook the fillets in a little vegetable oil and butter.
- When they are lightly browned, flip them over.
- Then add the lemon juice and capers.
- Cook for 5 to 8 minutes, over medium-low heat.
- To finish, remove from heat and sprinkle with a little chopped parsley before serving.
Do you dare to prepare fish with these ideas? As you can see, they are easy recipes to make, which combine light ingredients and good for health. Follow the instructions and enjoy its flavor at home.
