Fitness Food Cookbook

Chanterelles pan with mustard and chives

With the fiber-rich side dish you ever cover two-thirds of your daily requirement of iron - and all without meat! Iron plays an important role in the formation of blood and oxygen supply to the body cells. Chanterelles also contain a lot of vitamin D, which should be included strengthened especially in the sunless winter months.

Ingredients for 2 meals

275 grams chanterelle

1 onion

1 bunch of chives

2 tablespoons oil

Salt and freshly ground pepper

160 milliliters soy cream

1 tablespoon coarse mustard

The preparation sequence

clean chanterelles. (Heavily soiled mushrooms can clean in water and then spin dry in a salad spinner.)

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 on a plate and bring to the table. Serve with small roasted potatoes and aioli or Hollandaise sauce.

A bit of advice

The salt crust seasons only discreetly; their main task is to prevent the evaporation of the water in the fish - thus the meat stays nice and juicy and aromatic. This also works with other whole fish! A rule of thumb for cooking can apply: If the salt crust is light brown, the content is just right.

Per serving: 198 kcal

Peter Fish cooked on a bed of tomatoes in the oven

The John Dory is easily identifiable by the black spots on the back. It provides few calories and fat and high in protein and iodine. The daily requirement of the mineral is already covered by one serving. Iodine is essential for the functioning of the thyroid gland.

Serves 4 meals

1 Peter Fish (ready to cook, headless, so around 1.5 kg)

700 grams of tomatoes (red, yellow and green)

1 bunch scallions

1 bunch basil

Salt and freshly ground pepper

3 tablespoons olive oil (best quality)

125 milliliters of dry white wine (or fish stock)

1 lemon

The preparation sequence

The John Dory cold rinse and drain on absorbent paper or a paper towel.

Clean tomatoes in water herauszerkleinern stem approaches wedge. chop tomatoes into slices and place on a lined finish cutting cake baking paper baking sheet.

Clean scallions, clean water, shred into thin rings and spread on the tomato. clean basil in water and shake dry.

salt and pepper vegetables, drizzle with oil and then put half the basil stalks.

Place the John Dory on the tomato slices and season with salt, white wine or fish stock pour and everything in heated, preheated oven at 180 ° C (with convection: 160 ° C, at gas mark 2-3) so bake about 25 minutes. (The Peter fish is done when the Rückengräte can easily be pulled out and the skin easily detaches from the fish.) Pluck Miscellaneous basil leaves and coarsely chop. Cut the end of cooking the lemon in half and squeeze over the John Dory, sprinkle with basil and bring to the plate on the table.

A bit of advice

If you do not get Dory, take plaice, a whole cod, pike or walleye. Note: Due to the different size of the fish, the cooking times may vary. As a supplement to Dory to recommend potatoes or bread - so that the nutrient balance improved in favor of carbohydrates.

Per serving: 332 kcal

Saithe in Parma Coat on courgettes

The protein-rich fish meal, you will cover the daily requirement for vitamin B12 and iodine. Vitamin B12 is required for the formation of red blood cells and is important for maintaining the protective nerve layer. The trace element iodine we stay mentally and physically fit and active.

Ingredients for 2 meals

2 Seelachsfilets (so around 170 grams)

2 slices of Parma ham (thinly sliced)

1 zucchini (so about 300 grams)

1 clove of garlic

2 tablespoons olive oil

3 tablespoons dry vermouth or black tea

100 milliliters of white wine or pear juice

100 milliliters of classic vegetable

Salt and freshly ground pepper

2 stalks of mint

The preparation sequence

clean fish in water, pat dry and season with pepper. Wrap each fillet with 1 slice of ham, possibly secure with wooden skewers.

Clean zucchini in water, wipe dry and clean. along shred on a vegetable slicer into thin slices.

Peel garlic and chop into fine slices.

1 tablespoon oil in a large saucepan, cook over medium heat boiler heat, sauté garlic colorless therein.

Zucchini and cook fry gentle stirring for 1 minute.

Vermouth, white wine and broth pour and cook covered over medium heat 6 minutes. Season with salt and pepper. keep warm on stove edge.

The remaining oil in a frying pan heat up. Pieces of fish fry over high heat on each side. Place on a baking sheet cake (possibly fat) and heated, preheated oven at 180 ° C (with convection: 160 ° C, at gas mark 2-3) 6 minute boil, simmer.

clean mint in water, shake dry, pluck leaves and coarsely chop. Under the courgettes lift. Distribute vegetables on plate and it put the fish.

A bit of advice

Fresh fish smells pleasantly of sea and salt water, fishy in any case. The Seelachsfilet best cook on the day of purchase.

Per serving: 291 kcal

Fish Fillet packet Mediterranean style

The perfect dinner: a lot of valuable protein, little fat and tidy fiber. Even more plus points they collect to the high content of vitamins A and C. Both make for beautiful skin: Vitamin C strengthens connective tissues, while vitamin A skin supple and remains smooth.

Serves 4 meals

2 large carrots (so about 250 grams)

2 stalks celery (so about 150 grams)

3 spring onions

75 grams of dried tomatoes (in oil, drained)

4 pieces Tilapia (around 180 grams, thawed)

Salt and freshly ground pepper

½ lemon

20 grams capers (drained)

4 sprigs of thyme

4 sprigs of rosemary

2 tablespoons olive oil

The preparation sequence

Clean carrots in water, peel, cut in half and shred into very fine strips (julienne). clean celery in water, clean, unthreading, first in about 7 centimeters long pieces, then shred into very fine strips.

Clean spring onions in water, clean, first in about 7 centimeters long pieces, then shred into fine strips. Dried Tomatoes mince small.

4 pieces finished blank parchment paper (so to the 30 x 20 centimeters) onto the work surface and spread the vegetable strips on it.

Laying Depending 1 fish fillet on the vegetables. Season with salt and pepper. From lemon juice 2 teaspoons express. The 1/2 teaspoon lemon juice over the fish and sprinkle distribute dried tomatoes and capers over. Pipette 1 sprig of thyme and rosemary on the fish.

Fish, each with 1/2 teaspoon olive oil drizzle. Fold the paper into small parcels and wrap it with kitchen twine. In the heated, preheated oven tube Küchenherdbei 200 ° C (with convection 180 ° C, at gas: regulator to position 3) on the middle shelf level bake 15-20 minutes.

A bit of advice

Tilapia buy organic quality. These fish are kept outside and fed on GM and additives is omitted completely here.

Per serving: 275 kcal

Fried perch fillets with creamy horseradish sauce

The noble perch fillet brings easily digestible protein on the plate and covers the daily requirement for vitamin B12. It promotes the formation of blood and is particularly beneficial for women who want children.

Ingredients for 2 meals

2 small shallots

20 grams butter

100 milliliters of white wine or vegetable broth

100 milliliters of fish stock

100 milliliters soy cream

1 piece fresh horseradish (around 20 grams)

½ lemon

Salt and white pepper

2 Zander fillets (so around 160 grams;, shingled with skin)

1 tablespoon flour

1 tablespoon olive oil

The preparation sequence

Shallots Peel and finely dice. Butter in a small saucepan, Cauldron warm and shallots sauté it.

Pour white wine and vegetable stock and let boil down almost completely.

The fish stock and let pour again reduce to about half. Soy cream admit and let it boil creamy.

Horseradish, peel and grate finely. express lemon.

Heat sauce again once, remove from heat and stir in the horseradish. Season with salt, pepper and lemon juice. Keep warm.

Zander fillets rinse and pat dry. repeatedly chop the fish skin with a very sharp knife.

Zander fillets with salt and pepper and coat with flour. Excess flour shake it gently. Heat the olive oil in a frying pan strong.

Laying Zander fillets with the skin side down in the skillet and fry very crispy over medium heat 7-8 minutes.

Dip the walleye fillets and cook on the flesh side for 1-2 minutes. give with the sauce on plate and bring to the table.

A bit of advice

Thus the skin is really crispy, brown the pikeperch necessarily sharp and call too soon. Another plus here is that the delicate fish does not fall apart.

Per serving: 393 kcal

Fine Zander and white sausages with refined Curry Orange Ketchup

Unlike the usual Weißwurst this creation does have a lot of flavor but little fat while maintaining ample easily digestible protein.

Ingredients for 10 meals

160 milliliters of dry white wine

4 teaspoon mild curry powder

500 grams perch fillet (without skin)

2 eggs (Size: M)

300 milliliters soy cream or whipped cream

½ bunch of chives

Salt and white pepper

1 meter sausage casing (time preorder the butcher!)

1 red onion

1 tablespoon olive oil

1 small orange

200 milliliters ketchup

Tabasco (optional)

The preparation sequence

The bowl and blade of a food processor for 30 minutes in the freezer place. Meanwhile, boil the white wine until it is syrupy. 1 teaspoon curry stir and chill.

Rinse the very well-chilled pike-perch fillet cold, pat dry and chop into small pieces. take eggs directly from the refrigerator and divide. Egg whites with the fish in the food processor or in a tremendous hackers chop finely.

give plenty of ice cubes in a bowl and then put a second bowl. in hanging a fine sieve and pour in the mass pike. stroke a spoon as quickly as possible through the sieve.

Slowly pull the cold soy cream or cream with a whisk under the Zander puree. Refrigerate.

clean chives in water, shake dry and chop into very small rings. lift with the cold white wine syrup under the Zander mass. Season with salt and pepper. For 30 min, chill.

The gut repeatedly flush thoroughly with cold water. fill fish mixture into a piping bag with Lochtülle. evert the intestine to the spout, press little Zander mass in the intestine to remove the trapped air. Now the end of the intestine tie with kitchen twine.

fill fish ground with an even pressure in the intestine. divide up 10 small sausages each by a pivot and tie with yarn. The end of the intestine also bind. Sausages several times with a pin and put 30 minutes cold.

Onion peel and finely chop. Heat the oil in a small saucepan, Cauldron heat and cook the onion until soft. Squeeze the orange and measure 75 milliliters of juice.

stir ketchup and orange juice under the onions, sprinkle remaining curry powder over it and briefly heat again. Season to taste with Tabasco, salt and pepper.

In a wide saucepan, Cauldron so to the 5 liters of salt water at 70 ° C (thermometer use - the water is too hot, coagulates the sausage mixture). Sausages put, cover with a tea towel and leave for 15 minutes. With the skimmer lift, giving on a plate and go immediately with the sauce on the table.

A bit of advice

The "sausage" as the la Star Chefs is really noble, but far from easy. They succeed even experienced only if they adhere strictly to the recipe and make sure that all the ingredients are cold (will clot the fish protein very quickly).

Per serving: 143 kcal

Fried mackerel fillets with red wine sauce on roasted beetroot leaves

Low fat mackerel and olive oil are not exactly - but she points each with a large portion of valuable omega-3 fatty acid or unsaturated fatty acids. Who will be enough potatoes or brown rice, the dietary fiber balance compensates optimally.

Ingredients for 2 meals

1 red onion

2 tablespoons olive oil

1 sprig of rosemary

200 milliliters of red wine or beetroot juice

125 milliliters chicken stock

350 grams of beetroot leaf

1 clove of garlic

Salt and freshly ground pepper

2 mackerel fillets (so around 160 grams; with skin)

2 tablespoons flour

little cornstarch (as desired)

The preparation sequence

Peel onion and chop finely. 1/2 tablespoon of oil in a small saucepan, Cauldron heat. Onions sauté until soft.

clean rosemary in water, slightly shake dry and give the red wine into the saucepan, Cauldron. boil down to about 1/3 of the liquid.

Chicken stock and let pass again boil down to half. Strain through a sieve into a second saucepan, pour boiling pans and set aside.

clean beetroot leaves in water and spin dry.

Peel garlic and finely shred.

1 tablespoon of oil in a frying pan heat up. Beetroot leaves and garlic over medium heat for 1-2 minutes while stirring fry. Add 2 tablespoons of water and covered with a small heat 4-5 minutes cooking, simmer. Season with salt and pepper.

Rinse mackerel fillets, pat dry, season with salt and coat with flour. The remaining oil in a second skillet heat. Fish fillets in it from each side fry for 2-3 minutes.

Heat the sauce again once and bind as desired, for example, with little being rührter in cold water cornflour.

Add the beetroot leaves on plates and distribute the fillets on top. With the sauce drizzled bring to the table.

A bit of advice

The beetroot leaves taste super spicy and slightly tart. If your grocer does not have, it can be replaced by good fresh spinach or arugula.

Per serving: 495 kcal

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