Fish day: cooking tuna casserole, salmon cutlets and fish with vegetables

Fish is an important part of a healthy, well-balanced diet. it is a valuable source of protein, vitamins and microelements, including omega-3 fatty acids necessary for the HEALTH of the heart, brain and blood vessels. Therefore, nutritionists recommend eating fish at least once a week. We have prepared three simple recipes for healthy dishes that you will appreciate.

Ingredients:

70 g of your favorite pasta;

300 g fresh broccoli;

1 medium onion;

1 clove of garlic;

2 tablespoons of cornstarch;

250 ml vegetable broth;

125 ml of MILK;

185 g canned tuna;

30 g mozzarella cheese;

2 tablespoons of breadcrumbs;

SALT and black pepper - to taste.

Cooking technique

Boil the pasta in salted water, following package directions, until almost cooked through.

Chop the broccoli florets and add to the pot with the pasta. Cook for 2 more minutes. Drain the water and set aside.

Prepare the sauce: finely chop the onion and fry it in a pan for about 5 minutes. Don't forget to stir.

Then add chopped garlic to it and cook for a few more minutes.

Dissolve corn starch in a small amount of broth (about 30 ml) until a homogeneous mixture without lumps is formed.

Combine vegetable broth and milk in a separate saucepan . Place over medium heat and bring to a boil. Gradually pour in the diluted starch, cook until thickened for 1-2 minutes. Add fried onion and garlic, stir. The sauce is ready.

Add the tuna pieces to the broccoli pasta, pour over the sauce, stirring.

Transfer the mixture to a baking dish, sprinkle with grated mozzarella and breadcrumbs.

Bake in the oven at 190°C until golden brown, 15 minutes.

Enjoy your meal!

Ingredients:

65 g white rice;

160 ml of water;

300g white fish fillet (optional)

2 teaspoons of OLIVE OIL;

salt and pepper - to taste;

2 cloves of garlic;

120 g of asparagus beans;

80 g fresh spinach (can be frozen).

Cooking technique

Preheat oven to 180°C.

Pat the fish fillets dry with paper towels to remove excess moisture. Season to taste with salt and pepper, rub with olive oil.

Put the fish in the oven and bake for 15-20 minutes.

Then add chopped garlic, boiled green beans and spinach, cook for about 5-7 more minutes.

While the dish is cooking, boil the rice following the instructions on the package.

Serve fish with vegetables and rice.

Enjoy your meal!

Ingredients:

250 g potatoes;

200 g green peas;

200 g salmon fillet;

1 small bunch of fresh herbs;

salt and pepper - to taste;

5 tablespoons of breadcrumbs;

60 g spinach;

3 tablespoons of olive oil;

2 tablespoons Greek yogurt, for serving

Cooking technique

Boil potatoes.

Combine it in a deep bowl with green peas and mash to a puree consistency.

Prepare minced salmon fillet, add chopped greens to it and mix.

Season with salt and pepper.

Combine mashed potatoes and peas with minced fish. Stir until smooth.

Form oval cutlets from the resulting mixture, roll each in breadcrumbs.

Fry the cutlets in a skillet with olive oil for about 3 minutes on each side.

Serve with yogurt and spinach.

Enjoy your meal!

| Prepared by Anastasia ZLOTNKOVA, BELTA+

| Photo: open Internet sources.

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