Читать книгу Fitness Food Cookbook - Luke Eisenberg - Страница 48

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