Many refuse meat. This can be due to vegetarianism, health problems, including heart disease, high cholesterol, or a common aversion to the product. But what if you want to build muscle but meat is not helpful? Fish will be a good choice.
It is rich in minerals, but most importantly, omega-3 fatty acids, which are necessary for the proper absorption of protein. They are more suitable for ocean fish: cod, tuna, salmon breeds. The World Health Organization recommends eating at least 300 grams of fresh fish fillets a week to stay healthy.
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You have to be careful with fish. If you want to gain muscle, not fat, then look closely at the type of fish you eat. One gram of fish oil is 9 calories. So, for example, the energy value of mackerel is about 240 kcal per 100 g, and salmon, which is now known, is 210 kcal. But do not rush to give up salmon oatmeal for breakfast. In the morning, the body needs to get a good dose of calories so that you do not feel tired during the day. Low-fat fish (100-120 kcal) include cod, perch, cod, carp, cod, cod, catfish, etc.
So you choose the “right” fish, but what to do next? You can make it fast, simple, և most importantly, without damaging the figure. We have collected seven delicious solutions for you.
KBJU183/15 / 10,5 / 6,8 for 100 g of finished dish.
- mackerel – 2 pieces or 400 g (can be replaced with any less oily fish);
- eggs – 1 piece;
- rye flour – 60 g;
- natural yogurt 2% – 1.5 tablespoons;
Separate the fish from the bones և the fins, cut it into small pieces. Add flour, yogurt, egg, dill, salt and pepper to taste. Pour the resulting mass into a non-stick pan and bake like plain pancakes on both sides for 30 seconds so that it does not dry out. If you have an ordinary frying pan, grease it with a drop of vegetable oil. Ready-made pancakes are better to eat with sauce. To do this, mix the remaining yogurt and dill. If you want, you can add 1/2 teaspoon of mustard.
Spinach roll with salmon
KBJU152 / 14.6 / 9/3:
- spinach – 100 g;
- eggs – 2 pieces;
- salmon (can be replaced with trout) – 300 g;
- cottage cheese – 100 g;
- Chinese cabbage.
To start, beat two egg whites with a pinch of salt until soft peaks. Then, in a separate bowl, mix the yolks, spinach and a little salt in a separate bowl until smooth. Slowly add the proteins to the spinach mass with a spatula or spoon, mix.
Coat the baking sheet with parchment paper, grease it with a drop of vegetable oil. Place the resulting mass on a baking sheet and flatten it so that the thickness is not more than 0.5 cm. The egg should be a large rectangle. Send the future roll to the oven heated to 180 degrees for 10-13 minutes. The base should be slightly darkened and the edges should be upwards. Do not allow the sides to dry completely, otherwise they will break.
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The next step is to take the baking sheet out of the oven, cover the base of the roll with another parchment, press firmly, especially the edges, and leave it to cool completely. You can squeeze something heavy at the top so that the edges do not bend. Peel a squash, grate it and squeeze the juice. Without filling, leave about 5 cm from one of the edges of the roll so that it can be wrapped without any problems. Using the parchment, on which the base with the core is lying, we roll the roll. All you have to do is wrap it in a food wrap and leave it in the refrigerator for at least 4 hours. When the roll cools, it can be cut and served.
Fish in oatmeal
KBJU148 / 20.7 / 3 / 5.8:
- fish fillet – 850 g (grilled or cod are best suited);
- large oatmeal – 100 g;
- eggs – 1 piece;
- butter 60% – 30 g;
- salt and pepper.
Cut the fish fillet into medium pieces, like cutlets. Beat the egg with a fork, season with salt, pepper and dip the chopped fish in the egg mixture. Chop the oatmeal փաթ wrap the fish already wet from the egg. Melt the butter in a frying pan և fry the fish on medium heat under the lid on both sides for 5-7 minutes until cooked.
Trout և broccoli saucepan
KBJU: 100 / 10.8 / 4.5 / 4.
- fish fillet (trout) – 400 g;
- broccoli – 400 g;
- eggs – 3 pieces;
- milk 1% – 100 ml;
- whole grain flour – 1 tablespoon;
- hard cheese (we took the Dutch) – 100 g;
- salt and pepper.
First you have to rinse the broccoli with hot water and separate the inflorescences. While the excess water is flowing from the vegetables, heat the oven to 180 degrees. Cut the fish fillet into medium-sized pieces, salt and pepper to taste. Gently mix the broccoli (only flowers are required) with the fish, put everything in a drop of vegetable oil.
In a separate bowl, combine eggs, milk, grated cheese and flour. You can salt a little. Pour the obtained mass on the fish և broccoli և put it in the oven for about 40 minutes. If you have a very powerful oven, it is better to cover the egg with baking foil so that the inflorescences do not burn.
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Chops in the oven or stewed
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KBJU (without grain). 72/14 / 0.5 / 2.6:
- minced fish – 400 g (preferably perch or hay);
- carrots – 1 piece. (small);
- onion – 1 piece. (small);
- classic soy sauce – 3 tablespoons;
- salt and pepper;
- Making bread as desired.
The first step is to preheat the oven to 180 degrees. The minced fish should be salted and peppered to taste, then grate the carrot with the smallest grater, chop the onion finely. Then mix all the ingredients until smooth and form small balls that look like hockey balls. Place the cutlets on a parchment-lined baking sheet and leave for 40 minutes. If you are not sure about parchment paper, rub it with a drop of vegetable oil. Such cutlets can be easily prepared for a couple.
KBJU: 79/2/3 / 7.6.
- fish fillet – 500 g (you can use cod or any other fish);
- natural yogurt for 2% marinade;
- soy sauce for marinade;
- salt և spices: dried herbs, rosemary, pepper;
Cut the fish fillet into medium-sized pieces and marinate. For the marinade, use natural yogurt, soy sauce, your favorite spices աղ salt if necessary. The number of ingredients depends on the number of fish fillets. For 500 g of fish, 3 tablespoons of soy sauce is enough. Leave the fish in the marinade for 25 minutes.
It’s time to preheat the oven to 180 degrees. Send the “quiet” fish in a parchment-lined baking sheet. Bake for 15 minutes, then pour a little lemon juice on the fish, leave it in the oven until it turns red. Do not turn off the oven. If desired, you can put 1/2 piece of lemon on each piece of fish.
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KBJU: 99 / 13.6 / 3/3.
- tuna in its juice – 100 g (because of the liquid, the jar itself can weigh more, for example, 140 g);
- onion – 1/2 piece. (small);
- eggs – 1 piece.
Squeeze all the liquid in the container եք Squeeze the tuna fillets well. Thoroughly mash with a fork, add finely chopped onion ում raw egg. Mix well. If desired, you can add spices – a few pinches of spices for fish. But it is not necessary, because the tuna itself is salty. Make cutlets տ Fry on both sides in a non-stick pan, under the lid, on low heat. Cooking will take you very little time, but what a result.