Читать книгу Fitness Food Cookbook - Luke Eisenberg - Страница 51

Low fat mackerel and olive oil are not exactly - but she points each with a large portion of valuable omega-3 fatty acid or unsaturated fatty acids. Who will be enough potatoes or brown rice, the dietary fiber balance compensates optimally.

Ingredients for 2 meals

1 red onion

2 tablespoons olive oil

1 sprig of rosemary

200 milliliters of red wine or beetroot juice

125 milliliters chicken stock

350 grams of beetroot leaf

1 clove of garlic

Salt and freshly ground pepper

2 mackerel fillets (so around 160 grams; with skin)

2 tablespoons flour

little cornstarch (as desired)

The preparation sequence

Peel onion and chop finely. 1/2 tablespoon of oil in a small saucepan, Cauldron heat. Onions sauté until soft.

clean rosemary in water, slightly shake dry and give the red wine into the saucepan, Cauldron. boil down to about 1/3 of the liquid.

Chicken stock and let pass again boil down to half. Strain through a sieve into a second saucepan, pour boiling pans and set aside.

clean beetroot leaves in water and spin dry.

Peel garlic and finely shred.

1 tablespoon of oil in a frying pan heat up. Beetroot leaves and garlic over medium heat for 1-2 minutes while stirring fry. Add 2 tablespoons of water and covered with a small heat 4-5 minutes cooking, simmer. Season with salt and pepper.

Rinse mackerel fillets, pat dry, season with salt and coat with flour. The remaining oil in a second skillet heat. Fish fillets in it from each side fry for 2-3 minutes.

Heat the sauce again once and bind as desired, for example, with little being rührter in cold water cornflour.

Add the beetroot leaves on plates and distribute the fillets on top. With the sauce drizzled bring to the table.

A bit of advice

The beetroot leaves taste super spicy and slightly tart. If your grocer does not have, it can be replaced by good fresh spinach or arugula.

Per serving: 495 kcal