Food of the week: Hake baked with vegetables

Food of the week: Hake baked with vegetables

Ingredients:

  • 6 Hake slices
  • 4 medium potatoes
  • 1 large onion
  • 1 good tomato
  • 2 garlic
  • ground black pepper
  • 1 glass of white wine
  • Parsley
  • Virgin olive oil

graphics-hake

Preparation:

As always we indicate when preparing a baked hake, it is advisable to use a fresh hake, to get the best result in terms of taste and texture of the recipe. You can buy already cleaned and cut into slices hake. Ingredient amounts may vary depending diners who will enjoy the recipe.

Once we have the already cleaned and cut hake, We start preparing vegetables that we will use in our recipe. We usually use onion, it, tomatoes and potatoes to form the lining baked hake, but you can add any other vegetables that more or replace some of which indicate, the truth is that most are well as combination with others and hake.

Let's peel the onion, potatoes, garlic and wash the tomato. The potatoes will cut into slices not too thick, like garlic. The onion shaped cut julienne, and chop the tomatoes in the form of small cubes. In a large pan pour a little virgin olive oil, and when it is hot we will have a good garlic and onion, and when they are golden brown, add the chopped tomato, with a little salt. We cook for about 5 minutes over low heat, stirring occasionally.

We put the oven to 180 ° C and reaches that temperature while we will prepare a suitable baking sheet, the cover with a little olive oil, and she put a bed of potatoes and on it we pour the contents of the pan. Add a glass of white wine and vegetables we put up slices of hake, and bake about 25 minutes, for hake it is well done but not dry out too inside.

Upon removal from the oven the To serve with a little chopped parsley above and accompanied with some lining potatoes and vegetables that have done.

And enjoy this wonderful recipe, we hope you find it as tasty as we.

Lic. But. Solitude of Boca

Area of ​​Nutrition

La Posada del Qenti

Ask our experts

[]
1 Step 1
Surname
Name
Phone area codeFor example if Buenos Aires: 011 47988866
Consultation
0 /
Previous
Next

Healthy Cooking: 3 tasty and nutritious salads

Healthy Cooking: 3 tasty and nutritious salads

Quinoa salad ( 4 portions )

salad-Quinoa

  • Quinoa 200 grs
  • onion scallion
  • ½ red pepper and ½ green
  • cherry tomatoes
  • almonds

Cooking Quinoa; washed several times with cold water until the rinse water is clear and not this murky. Drain and cook the quinoa for 10 minutes after the water begins to boil.
Peel and cut the peppers into strips, peel and cut either girl green onions. Toast the almonds in a pan with a few drops of olive oil and then cut with a knife. Mix all ingredients in a bowl with basil cut into strips. Season with lemon and olive oil.

Vegetable and citrus salad ( 2 portions )

vegetables and citrus

  • ¼ repollo chico
  • ½ cebolla
  • 4 tbsp raisins blondes
  • 8 almonds
  • 1 orange
  • cilantro, olive oil

Cut the cabbage and onion finely julienned. Peel orange and cut into wedges. In a bowl put the cabbage and onion, then sprinkle raisins blondes and add slivered almonds, chopped cilantro well and finally tiny orange segments. Season with olive oil.

Green Salad with Strawberries ( 3 portions )

green and strawberry

  • Alfalfa sprouts
  • Rocket
  • 2 onions
  • 1 cup strawberries
  • 6 dried figs
  • 200 g Parmesan cheese, sliced ​​thin
  • and soy sauce Olive oil

Wash and drain the arugula leaves. Cut the onion into strips. In a skillet moistened with ½ tsp olive oil saute the onion over medium heat, when it starts to change color add the dried figs and cut in half 4 tbsp water. Let cook until reduced water. Add a tablespoon of soy sauce to the vinaigrette sweet.
In a bowls accommodate arugula leaves and blades of Parmesan. Add the figs and onion vinaigrette and finish the dish with a strawberry cut into slices and alfalfa sprouts.

Ask our experts

[]
1 Step 1
Surname
Name
Phone area codeFor example if Buenos Aires: 011 47988866
Consultation
0 /
Previous
Next

Special Kitchen: Recipes for Easter

Special Kitchen: Recipes for Easter

Main Courses

 

Tuna Soufflé with Pink Sauce

Performance: 8-10 Lots

Ingredients:

Soufflé:

  • 1 CDA olive oil
  • 4 cdas. chopped onion
  • 1 clove of garlic chopped
  • 1 cda. chopped parsley
  • 2 cdas. flour
  • 1 cup skim milk
  • 2 cans 170 g of tuna in water (drained and flaked)
  • 2 buds
  • Salt and pepper to taste
  • 2 egg whites until stiff

Salsa:

  • 1 cup skim milk
  • 1 teaspoon starch
  • 2 skinless tomatoes processed seeds
  • 1 teaspoon of white cheese

Preparation:

In a skillet add 1 spoon of olive oil and cook the onion, viagra garlic and parsley 2 minutes. Add flour and mix until it forms a paste. Add skim milk and beat with rapid movements to avoid lumps. Boil over medium heat until thickened. Remove from heat and let cool.

Add tuna, visit web yolks, this site salt and pepper, mix well and then add the egg whites with outflanking.

Pour this mixture into a mold of clay moistened with vegetable spray. Bake for 30 minutes or until knife inserted, comes out clean. Remove from oven and reserve.

Apart, for the sauce, tsp dissolve the starch in the cup of milk, add tomato processing and cooking until thickened.

Serve this sauce accompanied souffle.

One serving provides:

  • Carbohydrates: 16 gr.
  • Proteins: 19 gr.
  • Fats: 8 gr.
  • Calories: 218 cal.
Tuna contains omega 3 that helps lower serum cholesterol levels and promotes neural development of the fetus in pregnant women. We recommend eating 3 fish twice a week as part of a healthy diet.

Fish sauce with basil

Performance: 6 Lots

Ingredients:

  • 6 white fish fillets
  • Juice 2 lime
  • 6 tablespoons of oat bran
  • 2 tablespoons olive oil
  • 3 tablespoons mustard
  • 2 tablespoons chopped basil
  • 2 crushed garlic cloves

Salsa Bechamel:

  • 1 ½ cup skim milk
  • ½ small onion
  • 1 clove
  • 2 tablespoons flour
  • 1 tablespoons white cheese
  • Pepper to taste
  • Nuez al nutmeg taste

Preparation:

For the bechamel sauce, simmer skim milk, along with the onion and cloves. Cook for 8-10 minutes. In a separate pot, mix flour and cream cheese until creamy paste. Remove the onion and cloves in milk and add to the above prepared paste, stirring constantly to avoid lumps. Mix, simmer for 8 minutes and strain the sauce.

Apart, season the fillets with oat bran and juice of two lemons. Cook the steaks in a pan with cooking spray moistened until golden brown on both sides. Add the bechamel sauce, mustard, basil and garlic, mix well and cook for five minutes or until fish fillets are cooked.

One Serving Provides:

  • Carbohydrates: 33 gr.
  • Proteins: 37 gr.
  • Fats: 11 gr.
  • Cholesterol: 100 mgr.
  • Calories: 350 Cal.
  • Vitamins: Folic acid, Lives. E y B 12
Eggs provide protein of high biological value) and different vitamins and minerals such as vitamin A, It, D, B2, and Selenium). In addition, egg contains lutein and zeaxanthin, two powerful antioxidants that contribute to eye health and hill, a substance that plays an important role in the development of brain function.

 

Desserts

 

Mousse mandarins

Performance: 4 portions

Ingredients:

  • 200 grs. of light cream cheese.
  • 1 glass of juice narajas.
  • 2 teaspoons grated tangerine peel.
  • 1 tablespoon powdered sweetener.
  • 1 tablespoon vanilla extract.
  • 2 egg whites.
  • Unflavored gelatin.
  • Mandarin orange segments for garnish.

Preparation:

Mix the cream cheese, with juice and tangerine peel, add the sweetener and vanilla essence, Dissolve gelatin in 20 cc. water, mixed with the above preparation and incorporate the egg whites until stiff. Place in bowls.

Postrecito of apple

Performance: 4 portions.

Ingredients:

  • 2 red apples, peeled and cut into small cubes.
  • ½ teaspoon of cinnamon.
  • 1 egg.
  • 2 egg whites.
  • 2 cups skim milk.
  • 2 powdered sweetener packets.
  • 1 teaspoon orange zest.

Preparation:

Spray with cooking spray 4 Round baking molds and hand boy diced apples. Beat the egg whites and add milk, sweetener, zest and pour over apples. Cook over medium heat for 20 minutes and serve warm.

Liquefied Kiwi, Strawberries and Oatmeal

Liquefied Kiwi, Strawberries and Oatmeal

Ingredients:

  • NDM ( 200 grs )
  • 2 large cups water
  • 4 kiwis pelados
  • 1 frutllas cup washed
  • ¼ taza de jugo de Naranjas
  • 1 cup crushed ice
  • 2 cdas of saved avena
  • Sweetener

 

Preparation:

Blend all ingredients for 30 Immediate seconds and serve.

You can replace milk fat yogurt.

Makes 4 portions

 

Healthy Cooking: Antioxidant Salads

Healthy Cooking: Antioxidant Salads

Bittersweet Salad (4 portions)

Ingredients:

  • 1 escarole tied, approved watercress or butter lettuce
  • 2 oranges
  • 2 carrots
  • 2 garlic
  • 4 nuts
  • 4 teaspoons olive oil
  • Lemon juice, try at ease

Preparation:

  1. Use only tender watercress sprigs, wash and soak in water with a few drops of white vinegar for 15 minutes. Drain and dry. Do what misco with endive or lettuce. Wash and grate the carrots. Peel the oranges, withdraw the whites, peel and cut into fine julienne. Remove the wedges skin and skin. Chop garlic.
  2. Prepare an emulsion with lemon juice, olive oil, and garlic. Arrange on plates grated carrot, watercress leaves, orange segments and walnuts Butterflies.
  3. Drizzle with the emulsion and garnish with orange julienne. Serve immediately.

Provides fiber, Omega 3, beta carotene, folic acid (Vitamin B9), Vitamins C and E, magnesium and phosphorus

 

Oriental Salad (4 portions)

Ingredients:

  • 200 g. bean sprouts
  • 1 carrot
  • 1 cucumber
  • 1 large cup of cauliflower
  • 2 white celery
  • 1 bound rocket
  • 1 red onion
  • 10 a handful of almonds or unsalted peanuts
  • 4 teaspoons olive oil
  • 2 tablespoons parsley
  • lemon juice, oregano

Preparation:

  1. Wash vegetables.
  2. Grate the carrot thick, cut the cucumber into thin slices without removing the shell, Steam cooking cauliflower, white cut celery and arugula, onion into rings, and chop the parsley.
  3. Arrange vegetables in a salad bowl, mixed with peanuts or toasted almonds, seasoning and add lemon juice to taste. Serve immediately, garnished with sliced ​​lemon and parsley.
Healthy Cooking: Albondiguitas Verdes Horno

Healthy Cooking: Albondiguitas Verdes Horno

Chard dumplingsPerformance: 6 portions.

Ingredients:

  • 500 grs of cooked spinach, healing chopped and well drained.
  • 250 grams of lean ricotta.
  • 2 eggs.
  • Pinch of Salt, reduced sodium and pepper.
  • Nutmeg.
  • 4 cdas of skimmed cheese grated.
  • 1 cup flour + 2 cdas.
  • 2 cups skim milk.
  • Vegetable spray.

Preparation:

Put in a chard bowls, the ricotta, eggs, Genser salt and pepper reduced sodium, 2 tbsp grated cheese and 1 cup flour. Mix to incorporate all ingredients well and form meatballs of 5 cm diameter approx. While, boil water in a medium saucepan. Reduce heat and keep at a gentle boil, start adding the meatballs and cook for 4 minutes or until they rise up to half the water. Remove with a slotted spoon and drain on paper towels.

Mix 2 remaining tbsp flour with milk. Heat over medium heat, stirring constantly, to boiling. Then boil 1 minute until thickened. Remove from heat and add the remaining grated cheese. Season with nutmeg and a pinch of salt reduced sodium and pepper. Locate the meatballs in a baking oven moistened with vegetable spray and cover with white sauce. Carry moderate oven until browning.

Nutritional Value

  • Carbohydrates: 2.5g
  • Proteins: 1.3g
  • Fats: 9g
  • Sodium: 370mg
  • Cholesterol: 4mg
  • Calories: 200
  • Vitamins: A fast they fast C

 

Pin It on Pinterest