As healthy as a fish!

(FAT) eat fish twice a week is good for our hearts and our blood vessels. But every week the same recipe is soon bored.   And that’s a shame, because there are hundreds of ways to prepare a piece of fish.   On the website tijdvoorvis.nl you can find lots of information about the preparation, the background, the various fish species, a variety of delicious recipes and of course (also not unimportant) wine tips for the fish!Below a small selection of good, healthy and delicious recipes to your weekly to make delicious tasty bite to eat omega-3!!

Salmon skewers Amenities  as healthy as a fish! 300 gr shalve zalm1 courgette1 paprika8 olijfolie2 citroen3 tablespoons peeled gamba \ ‘ oreganopepertzatzikisaus

Preparation envy the teaspoons of salmon into pieces. Make the zucchini and bell pepper clean. Cut the zucchini into 12 slices of approx. 2 cm thick and the peppers into 12 pieces. Fat four long metal skewers in with some oil and place the salmon, gamba’s, Zucchini and bell pepper to the skewers. Press the lemon out and beat the olive oil, oregano and pepper by the juice. Brush the skewers with this dressing and roast them on a glowing barbecue or in a Grill Pan in approx. 6-8 minutes nicely browned and just cooked. Serve the skewers with tzatziki sauce.

Pangasius fillet

: simple but delicious!Benodigdheden4 pangasiusfiletseen zout1 citroenevt pepper & hand flower. What dilleBereidingBestrooi the baked Panga fillets on both sides with salt and pepper to taste. Get them afterwards by the flower (on both sides). Knock off the excess flour, if necessary, of the fish. Heat some oil or butter in a frying pan and cook the fillets in 6 minutes, through regular times, overcooked. Serve the fish with lemon pieces to them to drip and garnish with dill. Delicious with spicy potatoes (or chips) and a fresh salad! as healthy as a fish! mosterdsausBenodigdheden4 tilapia fillets of Tilapia with 125 gr200 ml chilled orange juice Salt, freshly ground black peper4 mosterdhalve   olijfolie1 bloem4 tablespoons ui2 tablespoons tablespoons grove tablespoon fijngehaktallesbinderBereidingWrijf suiker2 tablespoons fresh dill the fillets in with 2 tablespoons orange juice, salt and pepper. Roll the fillets in flour. Heat 3 tablespoons of olive oil in a frying pan and cook the fish over medium to high heat in 8-10 minutes until golden brown and cooked through. Peel and chop the onion. Heat 1 tablespoon of olive oil in a saucepan and gently fry the onion is glassy. Stir in the rest of the orange juice, mustard, sugar and Dill by the onion and warm the sauce equally gently by. Bind the sauce possibly something with everything binder. Place the fillets on four plates and spoon the sauce over it. Serve with mashed potatoes and green beans.

Variatietip!Replace the Pangasius fillet, catfish or tilapia by Victoria perch. Take once in place of flour whole wheat flour or finely crumbled bread.Mexican fresh saithe saithe fillet with red bonenBenodigdheden4 pieces from 125 trostomaten2 gr2 large red onions 1 lime or 1/2 lemon (squeezed) 1 tablespoon fresh coriander or parsley (chopped)  as healthy as a fish! 1 small bag tortilla chips Chile or nacho1 egg (beaten) 4 tablespoons oil or liquid margarine1 red bell pepper (diced) 1 can red kidney beans (in chili sauce) BereidingOntvel the tomatoes, remove the seeds and cut the flesh into small cubes. Peel the onions. Chop a half onion very fine and cut the rest of the onion into thin wedges. Mix the diced tomato in a dish with the finely chopped onion, 1 tablespoon lime juice and coriander. Add salt and pepper to taste. Let the salsa stand at least 10 minutes.Crumble the tortilla chips very fine in the food processor or in a plastic bag with a rolling pin or bottle. Rub the pieces saithe in with lime juice. Roll them first by the egg and then by the crumbled chips. Press the tortilla chips well.Heat 3 tablespoons oil in a frying pan and fry the saithe on medium high heat in 8-10 minutes until crisp and Brown until tender, gently turn them over halfway through. Heat 1 tablespoon oil in a wok and stir-fry the onion and bell pepper 2-3 minutes. Scoop the red beans and warm them gently for a few minutes by all omscheppend. Add Pollock on four plates and spoon the red beans next to it. Serve the salsa there.Delicious with rice and cucumber.

Variatietip!Replace the Pollock once by cod. Also finely crumbled ordinary chips or corn flakes are suitable for Breading fish.Enjoy your healthy meal!

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