These recipes will not harm the figure and will benefit the muscles.
Many people refuse meat. The reason for this may be the transition to vegetarianism, health problems, including heart disease and high cholesterol, or a banal dislike for the product. Fish would be a good choice.
Oceanic fish are best suited: cod, tuna, salmon breeds.
You should be careful with fish: if you want to gain muscle mass, not fat, then carefully monitor what kind of fish you buy. A gram of fish oil equals 9 calories. So, for example, the energy value of mackerel is approximately 240 kcal per 100 g, and salmon.
which is now popular, is 210 kcal. But do not rush to give up oatmeal with salmon for breakfast: in the morning, the body should receive a good dose of calories so that you do not feel tired during the day. Low-fat fish (100-120 kcal) include cod, hake, flounder, carp, pike perch, bream, pike, catfish, etc.
So you have chosen the “right” fish, but what to do with it next? We have collected seven delicious solutions for you.
Separate the fish from the bones and fins, chop. Add flour, yogurt, egg, dill to it, salt and pepper to taste, mix. Pour the mixture into a non-stick pan and bake, like simple pancakes, on both sides for 30 seconds, so as not to dry out. Ready-made pancakes are best eaten with sauce: for it, mix the remaining yogurt and dill. You can add 1/2 teaspoon mustard if you like.
Then, in a separate bowl with an immersion blender, beat the yolks, spinach and a little salt until smooth. Slowly add the whites to the spinach mixture with a spatula or spoon, mix.
Put the resulting mass on a baking sheet and level it so that the thickness is no more than 0.5 cm. The shape should be a large rectangle. Send the future roll to the oven preheated to 180 degrees for 10-13 minutes. The base should darken a little, and the edges should turn up. Do not let the sides dry completely, otherwise they will break!
Next step: remove the baking sheet from the oven, cover the roll base with another sheet of parchment, press firmly, especially the edges, and leave to cool completely. You can press something heavy on top so that the edges do not bend. Remove the parchment.
generously grease the entire area of the spinach base with curd cheese, lay out the salad and fish. Without filling, leave about 5 cm from one of the edges of the roll so that it can be rolled up without problems. Using the parchment on which the base with the filling lies, roll up the roll. When the roll has cooled, it can be cut and served.
Fish in oatmeal
Cut the fish fillet into medium pieces like chops. Whisk the egg with a fork, season with salt and pepper and dip the chopped fish well in the egg mixture. Grind the oatmeal and roll the already wet fish in it. Melt the butter in a frying pan and fry the fish over medium heat on both sides under the lid for 5-7 minutes until cooked.
Trout and Broccoli Casserole
First you need to rinse the broccoli in warm water and separate the inflorescences. While excess water drains from the vegetables, preheat the oven to 180 degrees. Cut the fish fillet into medium-sized pieces, salt and pepper to taste. Gently mix the broccoli (only the florets are needed) with the fish and put everything in a form greased with a drop of vegetable oil.
In a separate bowl, combine eggs, milk, grated cheese and flour. You can salt a little.
Cutlets in the oven or steamed
First of all, you should preheat the oven to 180 degrees. Minced fish must be salted and pepper to taste, then grate the carrots on the smallest grater and finely chop the onion. Next, mix all the ingredients until smooth and form small balls similar to hockey pucks. You can cook such cutlets with ease and for a couple.
Cut the fish fillet into medium-sized pieces and marinate. For the marinade, use natural yogurt, soy sauce, your favorite spices, and salt as needed. For 500 g of fish, 3 tablespoons of soy sauce is enough. Leave the fish in the marinade for 25 minutes.
Bake for 15 minutes, then pour a little lemon juice over the fish and leave in the oven until browned. Do not turn off the oven. Optionally, you can put 1/2 slice of lemon on each piece of fish.