Fish is a great alternative to meat, and everyone should know about it,
who ever thought about healthy eating. It has a lot of protein and
Low in fat, it is suitable for any diet.
It is best to choose low-fat fish, or red fish,
which is fat though, but these are beneficial Omega fats that
support the health of the body.
Since it’s pretty hard to find a good red fish
(salmon and salmon that are sold in our markets are grown in
incubators and fed feed), I chose a sea bass. It’s white
рыба, очень подходящая для похудения.
Her meat is very tender and juicy, it turns out equally well and
baked and grilled. The best side dish for such fish will be
aromatic juicy vegetables.
(for 2 servings)
– 1 fresh gutted seabass weighing four00-five00 g – 1 small
green zucchini – 1 small yellow zucchini – 1 red Bulgarian
pepper – 1 small eggplant – olive oil – sea salt –
freshly ground black pepper – half lemon juice – 2 cloves of garlic
– Polpuchka greens – 1-2 tbsp. the finished mixture of dried Provencal
1. Wash the fish, dry it on a paper towel. Lemon juice
mix with a couple drops of olive oil, sea salt, pepper and 1
st.l. прованских herbs. Grate this mixture with fish and put in
refrigerator marinate for a couple of hours.
2. Wash vegetables, peel, chop finely with special
grater-slicer or knife.
Transfer layers in a refractory baking mold to all vegetables,
sprinkle with olive oil, sprinkle with salt, pepper and mixture
прованских herbs. Put 2 peeled garlic cloves into the fish carcass
3. Lay the fish on the vegetable cushion and place some greenery on top of it.
wish. Preheat oven to 2four0 C.
four. Cover the form with fish with foil. Bake for 30 minutes, then
remove the foil and bake for another 1five-20 minutes.
Our fish is ready!
Enjoy your meal.
Instead of sea bass you can use dorada.
|Ingredients||amount||B / F / U||Kcal|
|sea bass||five00 g||118/13/0||620|
|zucchini||2 pieces (300 g)||2/0/12||four8|
|Red pepper||1 pc (100 g)||1/0 / 6.6||28|
|small eggplant||1 PC. (1five0g)||1/0/13||five2|
|olive oil||2 tsp (10 g)||0/10/0||88|
|half lemon juice||20 g||0/0/0||four|
|garlic clove||2 шт.(four г)||0/0/1||five|
|half a bunch of greens||20 g||0/0/1||7|
|смесь прованских herbs||1-2 st.l. (five г)||0/0/1||2|
|1 portion||four27 ккал|
|100 gr||78 kcal|
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