Читать книгу Fitness Food Cookbook - Luke Eisenberg - Страница 30

Due to the high vitamin D content in marine fish eaters are less affected by bone diseases. The Halibut packet even deliver twice the daily requirement. The vitamin that the calcium storage serves primarily, will also do the teeth well and will further strengthen muscle strength.

Ingredients for 6 meals

6 Halibut (so to so about 150 grams)

2 fennel bulbs (so about 400 grams)

400 grams of large waxy potatoes

1 small organic lemon

5 stalks basil

3 tablespoons olive oil

Pinch of salt

freshly ground pepper

The preparation sequence

Clean fennel bulbs in water, clean, in each case the stalk crushing wedge-shaped out, shred the potato into thin strips.

clean potatoes in water, peel and chop into cubes 1 centimeter.

Diced potatoes in boiling salted water for 7 minutes of boiling, simmer.

After 4 minutes, give fennel strips to the potatoes.

Vegetables drain, briefly hold under cold water (put off) and drain well.

Rinse lemon in hot water, wipe dry. The cup finely rub and squeeze the lemon. clean basil in water, shake dry, pluck leaves and chop into very fine strips.

6 pieces to a size of so crushing aluminum foil around the 30x30 centimeters. On each piece of film 1 teaspoon olive oil spread.

Halibut pieces in water clean, pat dry and spread on the film pieces, salt and pepper.

Distribute vegetables on the fish pieces and season lightly with salt and pepper.

Put some lemon juice, lemon zest and basil on each piece of fish.

Fish pieces pack firmly into the film.

Packet grilling on medium hot grill on one side for 10 minutes.

A bit of advice

Do not feel like grilling or the weather is not ideal for this? The fish packets succeed just as well on the oven shelf: At 200 degrees the fish in 15 to 20 minutes or even.

Per serving: 270 kcal