Читать книгу Fitness Food Cookbook - Luke Eisenberg - Страница 46

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