Sea perch with grilled vegetables and tartar sauce
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We clean the fish of scales, we clean inside and we wash well. Remove the two fish fillets, grease them with olive oil and sprinkle with pepper. Put the grill on the fire and let it heat up, or if it is electric we expect it to be hot, the temperature should be around 250 ° -300 ° C. We put the fish on the grill and check that it does not burn, when we consider that it is done on that side, we take the grill off the heat and leave it waiting for a while, so as not to break the fish pieces, then turn the fish on the other side and continue frying .
Wash the vegetables and cut 2-3 slices of each (eggplant, pepper and tomato). Chop thyme and thyme salt and pepper, grease the slices with olive oil and pass them through this mixture and put on the grill. We have to keep an eye on them so they don't burn.
Finely chop the sour cucumbers, chop the capers, salt. Chop the parsley and add mayonnaise, mix and add the lemon juice to your taste.
Sea perch with grilled vegetables and tartar sauce - Recipes
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Sea bream fillets with vegetables and tomato sauce
Fish: I love sea bream, more than sea bass, because it is fatter. For the recipe, however, you can use any type of fish with firm meat that you like & # 8211 sturgeon, sea bream, sea perch, swordfish. The whole thing is to have a properly prepared fish and a very tasty sauce.
For the sauce, you will need a few pieces of carrot, a few celery (root or celery), a few cloves of garlic, a few sprigs of asparagus, two handfuls of cherry tomatoes, salt, pepper, oil, butter, chili and a few sprigs of herbs. green, if you have at hand - rosemary, thyme, sage.
Sauce: in a frying pan, heat a little olive oil, add the whole garlic cloves, crush with a knife, chili flakes, the aromatics and wait a few good seconds for the oil to infuse. Add the carrot, celery and asparagus (first the lower half, after 2 minutes and the tops). Mix lightly and add the cherry tomatoes cut in half, along with the asparagus tips seasoned with salt and pepper. On medium heat, leave for another two minutes, add a tablespoon of butter, put a lid on and turn off the heat.
Wash the fish fillets, dry with paper towels, cut on the skin side, grease with oil and season with sea salt and pepper. Place on a hot plate, or on the grill, or in a non-stick pan, with the skin facing down. In the pan, you can add a drop of butter. Press lightly with the spatula at the beginning, so that it does not bend. It should be ready in 2-3 minutes. When you see a little pink on the top, turn carefully and leave them for another 10 seconds.
Place the pieces of asparagus and a few halves of tomatoes that have kept their shape in a plate. Strain the rest of the sauce, without pressing the remaining vegetables, you will need a thin, delicate sauce. Taste the sauce and season with food if necessary! The sauce is the piece of resistance! Pour the sauce over the vegetables, put the fish, a slice of lemon on top and decorate with some leaves. I used beetroot sprouts but whatever you have on hand is ok, just to get some contrast.
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Sea perch fillets and vegetables on the grill
The fish is best highlighted on the grill or on the plate. Whole or sliced, a fried fish generally beats any other recipe.
If for the whole heel we recommend a masonry spatula, for the delicate pieces of fish you will need a special spatula, very helpful when preparing fish in the pan or on the plate. I use this one (I don't advertise them but it seems that Google also finds this one: https://www.pentrugatit.ro/paleta-peste-kitchencraft).
To remove fillets, it is good to have fish of at least 4 & # 8211 500 grams. Thread several fish at once, keep the extra fillets in the freezer (put a foil between them, to have easy access to them) and from the bones you can make a borscht or a stock.
After removing the fillets, it is easier to debone them on the back of a bowl placed face down. The bones become more visible. Use fish tweezers.
Wash the fillets, dry with paper towels, cut on the skin side, grease with oil and season with sea salt and pepper. Place on a well-heated plate, with the skin facing down. Press lightly with the spatula so that it does not bend. In 5 & # 8211 6 minutes it should be ready. When you see a little more pink on the top, turn carefully and leave it for another 10 seconds.
Extremely versatile, the plate allows you to prepare any kind of vegetable. If they are thicker, you can use a lid. Eggplant, zucchini, carrots, asparagus, cauliflower, corn, tomatoes, etc., can all be prepared on the grill and even with the fish, if you have a large one.
Example of a fast diet: complete menu for a week
- For the main dishes, use 100 to 120 g of lean meat (poultry, beef, pork, fish) or 2 eggs
- Fresh vegetables can be eaten at will
- Each meal contains at least one raw material (fresh vegetables, salad or fresh fruit - about 125 g)
- Let's not forget about dairy products either! As a benchmark, you will have these quantities: 40 g for cheeses with 30% fat a small natural yogurt or fruit, without added sugar 100 to 125 g of diet cheese.
- In the case of carbohydrates, the slice of bread will not exceed 30 g, and the portions of potatoes, pasta, rice or cereals 100-125 g.
- Regarding the methods of thermal preparation, prefer those that do not involve fats, namely: steam, oven, grill, non-stick pan.
- For seasoning, use lemon juice, herbs, vinaigrette sauce (maximum 2 teaspoons / preparation) or light cream (2 teaspoons / preparation).
Get ready for a start sea wolf fish (perch ), which will clean the scales and intestines, then is thoroughly washed inside and out under running water.
With an absorbent towel, fish it will dry, being greased with: oil and season with salt and pepper, both inside and outside.
Sea wolf fish (perch) leave to cool on a plate, about 20 minutes, to take from spices.
In the meantime, get ready pepper sauce namely: the bell peppers will be cleaned of seeds and stalks, then they will be cut into suitable pieces (because they will be mixed anyway) and hardened in a Teflon pan with 1 tablespoon of oil for about 2-3 minutes (until they soften).
Mango (which will give a special flavor to the sauce and an exotic scent), sIt is peeled, the seeds are removed, then cut into suitable cubes and put in blender together with: soaked bell peppers, soy sauce, hot pepper, lemon juice, garlic cloves and tomato juice, mixing for about 1-2 minutes until you get a sweet and sour paste.
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Pepper sauce obtained, it will be transferred to a bowl, seasoning if needed with salt and pepper to taste.
Sea wolf fish (perch) prepared in advance will be placed on the hot grill or on a grill, turning on both sides at each 3 minutes (this depends on the size and weight..if it will be thicker, then it will be left to bake more on the grill on each side for 5-8 minutes).
It will be placed on a plate sea wolf fish (perch) portioned into pieces (for one serving per person), or left whole in case it is small (300-400 g / piece), over which the pepper sauce will be placed.
TRICKS AND IDEAS
Optionally, next to this fish can be a vegetable garnish & # 8230. in this case recommended would be boiled broccoli and sautéed in oil.
Grilled trout with lemon sauce and baked potatoes
Wipe the trout with a dry towel, cut it on both sides and grease it with olive oil. Peel a squash, grate it and squeeze the juice. Peel the garlic and chop half of it, and leave the other half whole. Wash the potatoes well and sprinkle them with olive oil and salt, wrap them in aluminum foil, put them in the oven heated to 180C for 70-80 minutes. To make sure they are cooked, we try them with a toothpick.
In a saucepan put 150 ml of organic olive oil to heat, put the whole garlic and rosemary leaves to infuse, increase the heat and add the lemon fillets. Turn off the heat and do not stir in the sauce, to keep the lemon fillets as whole as possible.
Cut the baked potatoes into thick slices and put on each slice a tablespoon of rubbed cream with chopped green onions and finely chopped parsley.
Fry the trout on a hot grill pan on both sides, turning it only after it is well fried and crispy, and finally, when it is ready, brush it with finely chopped garlic.
Place on a plate and sprinkle the crispy fish with olive oil flavored with lemon.
Yogurt sauce with pickles & # 8211 tartar or dietary remoulade
Yogurt sauce with pickles & # 8211 tartar or dietary remoulade & # 8211 without mayonnaise. How to make dietary tartar sauce? How to make dietary remoulade sauce? A refreshing, flavorful, sour and extra tasty Greek yogurt sauce for breaded fish, grilled meat, fish burgers.
This yogurt sauce with pickles (sour) it goes perfectly with grilled or boiled meats (beef broth, tongue), fried fish, breadcrumbs, fish meatballs (or burgers) but also with hard boiled or stuffed eggs. It can be an excellent dressing for salads of celery, carrots or other roots.
I'm a big fan of yogurt sauce with cucumbers and most often I make the famous tzatziki & # 8211 Greek sauce with garlic, fresh, raw cucumbers. You can find the recipe here.
I especially like the classic French sauces tartar sauce (recipe here) and remoulade sauce (recipe here).
I followed the original recipes of the two sauces above and I found that the only difference is made by mustard (from remoulade) and dill (from tartar sauce). The rest have common ingredients: pickles (capers), capers, salads and chives (onions and chives & # 8211 chives), green parsley, hasmatuchi (chervil). Tarragon, anchovies or lemon juice are common to both recipes, as are salt, pepper and mayonnaise, which are the basis of these sauces. So they kind of have calories & # 8230 To be honest, from those calories comes flavor, unfortunately
Today I made over bread (recipe here) and I wanted a sauce similar to the two mentioned above but more dietary, with fewer calories. So I replaced the mayonnaise with Greek yogurt, keeping all the other components. However, for a velvety dressing (veloute) you need some fat so I put a tablespoon of olive oil. Much healthier than the 250 ml of oil that enters a mayonnaise of 3 yolks (see here the original French recipe for mustard without mustard).
In addition, being spring and having green onions in abundance, I decided to use it in this yogurt sauce with pickles. Sour cucumbers are from the & # 8222Bulgarians & # 8221, sweet and sour, in vinegar, not in brine (recipe here). No need to add lemon because the sauce will be sour enough from yogurt and pickles.
If you don't have pickled capers or anchovy fillets salted in oil, it's not the end of the country. Don't put them ready. The same with hasmatuchi (asmatui, cerfeuil) which at the moment is only dry in our envelope. Fully offset with green parsley and chopped dill!
From the quantities below you get approx. 500 g of yogurt sauce with pickles & # 8211 tartar or dietary remoulade. I mean about 8-10 good servings. The sauce can be stored in the refrigerator for 2-3 days without any problems (especially since it does not contain raw eggs).