tomatoes, set aside 2 tablespoons of the oil. Tomato mince.
Onions, capers and tomatoes in a bowl with the vinegar and tomato oil mix, salt and pepper.
clean oregano in water, shake dry, pluck leaves, coarsely chop, add to the bowl and mix.
Tuna take out of the marinade. grilling on the very hot grill on each side to 1 minute - then the fish remains pink inside.
Tuna tear on a board coarsely and mix with the remaining ingredients. infuse 15 minutes remaining (marinate). Then bring to the table.
A bit of advice
Transform the Mediterranean delicacy with fresh salad and bread in an entree. Then the marinated grilled tuna contains enough carbohydrates to make you long tired.
Per serving: 216 kcal
Halibut parcels with fennel and potatoes
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
Shrimp on cucumber and orange salad with orange-lime sauce
Pure enjoyment and simultaneously Power provides the strong suit made of protein and iodine rich shrimp and vitamin C rich citrus fruits. For valuable unsaturated fatty acids that olive oil provides - and the cucumber saturates, without burdening the calories account.
Ingredients for 6 meals
500g large shrimp (ready to cook)
3 oranges (around 100 grams)
1 piece cucumber (350 grams)
2 small romaine lettuce hearts
3 stalks tarragon
1 lime
Salt and freshly ground pepper
4 tablespoons olive oil
2 teaspoons coriander seeds
black peppercorns
The preparation sequence
2 oranges peel so that the shell and all white skin is removed. mince orange slices. Cut the rest of the orange in half and squeeze.
Cucumber peel, cut lengthwise in half, remove seeds with a spoon and chop into very thin slices.
clean lettuce hearts in water, spin dry and chop into bite size pieces.
clean tarragon in water, shake dry, pluck leaves and coarsely chop. place in a bowl with lettuce, cucumber and orange slices.
Cut lime in half and squeeze. 1 tablespoon lime juice, 3 tablespoons of orange juice, a little salt and pepper from the mill and embezzled the olive oil.
The shrimp lengthwise little crush. Eliminate the black intestine threads, shrimp briefly rinse and pat dry well.
Coriander and pepper crush or chew briefly flash hackers from the mill in a mortar. The shrimp so sprinkle.
so grilling shrimp on the hot grill or in a grill pan on each side about 45 seconds. Then lightly salt.
The sauce with the salad mix, cook shrimp on it and bring to the table.
A bit of advice
Direct chargrilled shrimp taste particularly delicious. If you do not want an extra cheer for the barbecue for of course it is also possible to prepare easily in a grill pan.
Per serving: 180 kcal
Tamarind quail with peaches and lettuce
The meat of poultry Mini is low in cholesterol, high in protein and easy to digest. A quail provides almost half the daily requirement of zinc. Our bodies need it to maintain the activity of numerous enzymes. Even skin, hair and nails benefit from this trace element.
Ingredients for 6 meals
6 Quail (ready to cook, so about 150 grams)
1 clove of garlic
2 tablespoons red curry paste
150 grams tamarind
1 teaspoon sugar
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