3 quick fish-based recipes

Healthy nutrition: the importance of fish in the diet

Having a healthy and balanced diet is the basic principle of any meal plan. Not only for those on a particular diet or regimen but also for those who simply want to feel good. fish represents one of the winning bases of any meal, it is good to eat it and should be eaten at least two or three times a week. Rich in Omega 3 and Omega 6 it is a real panacea for the human body. It is also easy to prepare, very tasty even if cooked in a simple and quick way and offers a wide variety for all budgets and for all palates.

All types of fish are rich in nutrients and vitamins, so they have a high biological value, vitamins and phosphorus. Marine fish are rich in iodine, shellfish rich in sodium, fish "with thorns" and their eggs are rich in vitamins A and D.

Fish can be divided into fats: Salmon, Mackerel, Eel, Fish Sticks, Fish Roe. Semi-fatty fish such as: Carp, Sardine, Mullet, Snapper, Halibut, Sea Bream, Sea Bass. Lean fish such as: Grouper, Pike, Cod, Turbot, Sole, Swordfish, Tuna Fillet.

Those with dietary needs can draw from the lean or semi-fat fish section, while those who do not have line problems can get carried away by taste. Regardless of what the final choice is, fish is always an excellent idea for both lunch and dinner that you must not give up, even when you work outside the home and therefore you have no way to consume it fresh.

Eating outside the home: how to eat fish at work

When you imagine your lunch break at work, it is easier to imagine enjoying a pizza, a sandwich or some street food rather than something healthy and genuine, also because in most cases it involves cooking, having to bring the everything with it and the impairment of taste when the food is cold.

These are certainly valid reasons but they have many alternative solutions. The important thing is not to give up on a healthy and balanced diet .

3 FISH based recipes

There are some quick and easy but above all inexpensive recipes that you can use as a lunch for work.

Pasta with olives and cod

The cod is a healthy fish, low in calories and above all easy to find and cheap. Not having a particularly appealing flavor, one of the tastiest ways to cook it is to combine it with pasta.

To do this you need: 50 grams of black olives, datterini tomatoes (a handful), onion, extra virgin olive oil, salt, chilli, 200 grams of cod, 50 grams of pasta.

Brown the finely chopped onion in a drizzle of oil, then add the chopped datterini tomatoes and cook over high heat until they are wilted. At this point add the cod cut into small pieces or crumbled and a pinch of salt and chilli, mix everything for a couple of minutes, add the olives. In a saucepan, cook the pasta with boiling salted water. Take it (without completely eliminating the water) and put it in the pan. Turn over a high flame, adding a drizzle of oil.

Breaded baked salmon

To delight the palate, nothing better than a salmon fillet breaded in the oven. A genuine and very simple recipe.

To prepare it you need a salmon fillet of about 220 grams, 50 grams of corn flackes or alternatively some dry bread, oil, salt, lemon, silver paper.

Take the salmon, cut it in half and insert a slice of lemon and, if you like, some spices. Roll it on crumbled corn flackes or on coarsely shredded bread (no breadcrumbs). Place in a silver paper cup, combine lemon juice, oil and salt. Bake for 30 minutes at 180 °. The result will be extraordinary.

Tuna, salad, soy sauce

With a suitable container it is also possible to prepare a nice salad with canned tuna (with oil), soy sauce, black olives, cherry tomatoes. Accompanied by a packet of crackers or wholemeal bread. A quick and easy idea for those on a diet, as long as you know how to transport it properly.

Lunch kit for your meals away from home

Bringing lunch to work is not a problem if you have a lunch box suitable for meals outside the home . The lunch box solutions are essential for following an adequate diet. On the site there are models of all sizes and all price ranges. They allow not only to transport the food correctly so that it is best preserved during transport and in the following hours, but also to preserve the taste and above all to be able to reheat at the moment . For those who always want fresh fish, the best solution is to buy a food rack equipped with a heated system in order to have a dish as fresh from the oven for lunch, even at work.