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Sunday, June 26, 2022

Easter: Fish-based meals and recipes to prepare at home

As part of the celebrations for Holy Weekthis note presents some healthy alternatives to prepare and enjoy with the family, promoting the consumption of fish, a food rich in protein, vitamins and minerals that help prevent various diseases.

Carmen Martinelli, graduate of the Nutrition Service of the Almenara hospital in It’s Healthhighlighted that the tradition of this date implies a high consumption of fish, but do we know all the nutritional properties it has?

Fish —he explained— has proteins that will be used by our body, as well as minerals and vitamins of complex B, A, D and E, which act as antioxidants and also Omega 3, a type of essential fat that we cannot produce .

“The importance of consuming fish lies in the prevention of heart disease, mental illnesses such as Alzheimer’s, contributes to the nervous system and in children favors brain development. In addition, we must take advantage of the amount of Omega 3 it has. Among them we have: mackerel, tuna, bonito, horse mackerel, salmon, trout, cheap seafood and easy to accompany in different preparations”, highlighted the specialist.

Healthy meals for Easter

The first alternative suggested for breakfast is a cup of seven seeds accompanied by fish pie.

A fish empanada is a great option for Easter breakfast. (Photo: Essalud).

For lunch, an alternative would be the following: as a starter, stuffed pepper with tuna or a delicious and refreshing chilcano. Main course, fish tacu tacu and fruit salad for dessert.

Another option would be: As a starter, a lupine ceviche with mushrooms or the inevitable fish chupe; of bottom plate caigua stuffed with fish and for dessert a fresh seasonal fruit. In both cases it can be accompanied by orange soda.

A plate of ceviche is a great option for Easter lunch.  (Photo: Essalud).
A plate of ceviche is a great option for Easter lunch. (Photo: Essalud).

For dinner, Pineapple and kiwi skewers are recommended, accompanied by fish with fine herbs and a delicious lemonade. The second option for dinner would be: noodle salad as a starter, orange fish as a main course and for dessert chopped fruit. This time accompanied by a traditional chicha morada as a refreshment.

Fish with fine herbs is also a great option for Easter lunch.  (Photo: Essalud).
Fish with fine herbs is also a great option for Easter lunch. (Photo: Essalud).

Healthy recipes for Easter

Javier Ampuero, teaching chef at the Le Cordon Bleu Institute, recommended the following recipes.

Cause of tuna:

Ingredients

  • 0.800 kg yellow potatoes
  • 0.080 lt vegetable oil
  • 0.200 kg lemons
  • pm salt, pepper
  • 0.150 kg yellow pepper
  • 4 units cans of tuna steak
  • 2 units eggs
  • 0.020 kg mustard
  • 0.250 kg onion
  • 0.300 kg Italian tomato
  • 2 avocado units
  • 1/2 unit of lettuce

Process to prepare causa de tuna

  • Cook the potatoes in salted water, peel and sieve hot, cool and set aside
  • Make yellow chili paste. make mayonnaise
  • Knead and season with salt, pepper, oil, chili paste and lemon.
  • Mix the tuna with the chiselled onion and tomato in concasse. Add mayonnaise, salt, pepper and reserve.
  • Grease a mold with oil. Fill with the causa dough base, add the tuna mixture, place avocado slices and finish with the causa dough. Demolding. Serve with lettuce leaves.

Fish marinade

Ingredients

  • 1 unit fish
  • 2 units lemons
  • 0.070 kg wheat flour
  • 0.200 lt vegetable oil
  • pm salt and pepper

Pickled sauce:

  • 0.700 kg red onion
  • 0.100 kg yellow pepper
  • 0.060 kg panca chili
  • 0.060 kg mirasol pepper
  • 0.025 kg garlic cloves
  • 2 bay leaves
  • 0.100 lt red vinegar
  • 0.300 lt stock
  • 0.005kg sugar

Stock:

  • 0.700 kg fish bones
  • 0.070kg pore
  • 0.050 kg celery
  • 0.080 lt white wine
  • 0.015kg garlic
  • 0.100 kg red onion
  • 0.002 kg whole black pepper

Garrison:

  • 1 sweet potato
  • 0.080kg sugar

Decor:

  • 2 uni eggs
  • 0.015 kg botija olives
  • ½ unit American lettuce

Fish marinade process

  • Clean, trim and fillet the fish and cut the fillets in 4, season with salt, pepper and lemon juice; pass them through corn flour and reserve
  • Heat the oil in a negresse and fry them until golden brown. Place them on absorbent paper.
  • Make fumet and concentrate
  • Make the marinade sauce, fry the onions cut into 4 or thick feathers, add the yellow peppers cut into medium strips, the minced garlic and the panca and mirasol pepper paste, the bay leaf and the oregano. Add the vinegar and let it reduce
  • Let the onions turn transparent, add the fumet, concentrate, add salt and a pinch of sugar.
  • Serve the fried fish and cover it with the onion sauce
  • Accompany with some slices of sweet potato, hard-boiled eggs, olives and lettuce leaves.

Rice with seafood

Ingredients

  • 0.450 gr medium prawns
  • 1 ½ doc scallops
  • 6 uni squid
  • 0.100 kg lemon
  • pm salt, pepper

Seafood stock:

  • 0.500 kg fish bone
  • 2 choros doc
  • 2 unit crabs
  • 2 sticks of celery
  • 1/8 unit pore
  • 0.200 kg red onion
  • 0.015kg garlic
  • 1 unit BG

Dressing:

  • 0.050 lt vegetable oil
  • 0.050 kg minced garlic
  • 0.320 kg grated tomato
  • 0.030 kg tomato paste
  • 0.360 kg ground yellow pepper
  • 0.050 kg mirasol chili
  • 1 uni roasted bell pepper
  • 2 uni bay leaf
  • 0.030 kg fresh toothpick
  • 0.005 kg Monsefú saffron
  • pm salt, pepper, cumin
  • 0.005 kg dried oregano
  • 6 chopped coriander sprigs
  • 0.250 lt chicha de Jora
  • 2 units roasted red pepper
  • 0.200 kg cooked peeled peas
  • 0.500kg rice
  • 0.020 kg minced garlic
  • pm salt

Process:

  • Clean the prawns (reserve the carcass), clean the squid, cut them into rings, wash and clean the shells, season everything with salt, pepper and lemon juice, reserve cold.
  • Wash mussels and crabs. Mark the fumet, in a pot put a liter and a half of water with the mussels, cook for 20 minutes. Reserve the claws of the crabs and the meat of the mussels, from which the dark bag is removed. Reserve in the cold. Strain the fumet and reserve.
  • Grain rice. Sear bell pepper, cut into strips. Reserve remainders. Blanch peas.
  • make dressing
  • Poach shellfish in the previous preparation for 4 minutes
  • Mix the cooked rice with the reduced sauce, let it dry well, add the pepper, peas and coriander
  • Serve the rice with a side of mixed seafood and a little on top or around it. Decorate with crab nails.

Be careful with fasts!

Specialist Carmen Martinelli recommended that the population maintain a balance in meal times during the day, since on this religious holiday many believers opt for a day of very strict fasting and abstinence, which should not be practiced for more than two days in a row. minors, older adults, patients with psychiatric disorders, pregnant or lactating women, hypertensive patients, patients with hyperthyroidism, diabetes or cancer.

Finally, he urged consumers to be smart, without depriving themselves or prohibiting food, but knowing how to choose them, preparing homemade recipes with healthier ingredients, rationing portions, accompanying meals with soft drinks or juices for hydration and maintaining physical exercise at home, since that way they will enjoy this religious date, but without neglecting our health.

Easter: Fish-based meals and recipes to prepare at home

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