Cooking with fish

Fish is a delicious source of healthy fats, proteins and minerals. In a world in which there is a tendency to replace meat, there are many options for cooking in a durable way with fish.

Let us spark your appetite and make you even more enthousiast about cooking with our selection of fish. When buying your ingredients, try to look for the more durable solutions like the MSC label or ask your local fish shop about the use of antibiotics and chemicals when growing the fish.

Grilled salmon

Salmon grilled on the barbecue or in the oven

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Course: diner, Main Course
Cuisine: American, French, Italian, Mediterranean, Spanish
Diet: Yoga inspired diet, Low Lactose
Keyword: barbecue, grill, oven, salmon
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4
Calories: 267kcal

Ingredients

  • 400 g salmon fresh salmon, cut in pieces of 100g each
  • 4 tbsp olive oil
  • 1 tsp pepper
  • 1 tsp salt

Instructions

  • Preheat the oven or barbecue at 200 degrees Celsius.
  • Mix olive oil, salt and pepper into an oven plate.
    Marinate the salmon with olive oil, pepper and salt
  • Put the salmon also on the oven plate. Rub the salmon in with the olive oil, salt and pepper. Let it rest for 5 minutes.
  • Once the oven or barbecue is ready, it's grill time!
    grill the salmon on the barbecue
  • Heat the oven plate with the salmon during 15 minutes.
  • Bon appetit!
    Salmon grilled on the barbecue or in the oven

Nutrition

Calories: 267kcal | Carbohydrates: 0.3g | Protein: 20g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 12g | Cholesterol: 55mg | Sodium: 626mg | Potassium: 497mg | Fiber: 0.1g | Sugar: 0.003g | Vitamin A: 43IU | Vitamin B1: 0.2mg | Vitamin B2: 0.4mg | Vitamin B3: 8mg | Vitamin B5: 2mg | Vitamin B6: 1mg | Vitamin B12: 3µg | Vitamin E: 2mg | Vitamin K: 9µg | Calcium: 15mg | Iron: 1mg
Crispy mackerel prepared on the barbecue or in the oven

Crispy mackerel prepared on the barbecue or in the oven

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Course: diner, Main Course
Cuisine: American, French
Diet: Yoga inspired diet, Low Lactose
Keyword: barbecue, mackerel
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Calories: 424kcal

Ingredients

  • 2 mackerels Entire fish, gutted, and freshly bought about 300g each.
  • 4 tbsp parsley
  • 2 cloves garlic
  • 2 tbsp olive oil
  • 1 lemon juice freshly pressed
  • 1 tsp salt
  • 1 tsp pepper

Instructions

  • Heat the oven or the barbecue.
  • Press the garlic and add to a bowl.
  • Finely chop the parsley.
  • Mix the garlic with the oilive oil, lemon juice, pepper, salt and parsley until you get a nice garlic marinade.
  • Rub the marinade to the mackerels inside and out. Let the mackerel marinate during at least 10 minutes.
    Marinate mackerels before grilling into the oven or barbecue
  • Grill the mackerels during 15 minutes into the oven or into the barbecue. Wow that smell… it reminded me of my honeymoon trip to Bali when the folks were grilling fish on the beach!
    mackerels grilled in the barbecue
  • Take out of the oven or barbecue when the fish is crispy. Bon appetit!

Nutrition

Calories: 424kcal | Carbohydrates: 2g | Protein: 45g | Fat: 25g | Saturated Fat: 6g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 11g | Cholesterol: 106mg | Sodium: 778mg | Potassium: 956mg | Fiber: 0.3g | Sugar: 0.2g | Vitamin A: 480IU | Vitamin B1: 0.3mg | Vitamin B2: 1mg | Vitamin B3: 19mg | Vitamin B5: 1mg | Vitamin B6: 1mg | Vitamin B12: 10µg | Vitamin C: 13mg | Vitamin D: 20µg | Vitamin E: 3mg | Vitamin K: 71µg | Calcium: 63mg | Iron: 3mg
Asian kale with steamed cod

Asian kale with steamed cod

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Course: diner, Main Course
Diet: Yoga inspired diet, Low Lactose
Keyword: asian, cod, kale, soya
Servings: 4
Calories: 210kcal

Ingredients

  • 500 g kale
  • 400 g cod freshly bought filets
  • 2 tbsp wine vinegar
  • 1 tbsp ginger freshly sliced
  • 2 cloves garlic
  • 2 tbsp soya sauce
  • 2 tbsp sesame oil
  • 1 tbsp sesame seeds

Instructions

  • Press the garlic and slice the ginger.
  • Finely chop the kale.
    cod, kale and ingredients
  • Heat the sesame oil into a sauce pan.
  • Add the garlic and ginger to the sauce pan and heat during 1 minute.
  • Add the kale and stir. Add the cover and simmer during 10 minutes until the kale gets tender.
    Heat the kale into the sauce pan
  • Then remove the cover. Add the cod filet on top of teh kale.
    Cod steaming on top of the asian kale
  • Pour the soya sauce and some more sesame sauce over the cod and the kale. Cover and cook until the fish is well cooked approx 7 minutes.
  • When serving, do not forget the to finish off with the sesame seeds. Bon appetit!

Nutrition

Calories: 210kcal | Carbohydrates: 7g | Protein: 23g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Cholesterol: 43mg | Sodium: 624mg | Potassium: 893mg | Fiber: 6g | Sugar: 1g | Vitamin A: 12528IU | Vitamin B1: 0.2mg | Vitamin B2: 1mg | Vitamin B3: 4mg | Vitamin B5: 0.3mg | Vitamin B6: 0.5mg | Vitamin B12: 1µg | Vitamin C: 118mg | Vitamin D: 1µg | Vitamin E: 2mg | Vitamin K: 489µg | Calcium: 358mg | Iron: 3mg
thai mildly spiced mussels yoga diet

Thailand mildly spiced mussels

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Course: diner, Main Course
Cuisine: Asian, Thai
Diet: Yoga inspired diet, Low Calorie, Low Lactose
Keyword: mussels, spicy, thai
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 2
Calories: 749kcal

Ingredients

  • 1 kg mussels fresh and locally sourced
  • 5 pieces tomato
  • 1 piece lime
  • 4 pieces spring onions sliced
  • 2 cloves garlic fresh and finely chopped
  • 1 piece red chilli fresh
  • 6 tbsp coriander fresh and finely chopped
  • 4 pieces lemongrass
  • 2 tbsp peanut oil
  • 400 ml coconut milk
  • 0,5 tbsp fish sauce
  • 2 cm ginger

Instructions

  • Wash the mussels, discarding any mussels that aren’t tightly closed.
  • Prepare the vegetables and herbs. Finely slice the spring onions, the garlic, ginger, coriander / cilandro stalks and red chilli. Keep the coriander / cilandro leaves seperate for the final step. Cut the tomato in quarter parts. Crack the lemongrass.
  • Start heating the pinda oil in a big sauce pan.
  • Add the spring onions, the garlic, ginger, coriander / cilandro stalks, red chilli, lemon grass to the sauce pan. Heat during 5 minutes.
  • Add the coconut milk, fish sauce and tomatoes and cook for 1 more minute.
  • Now add the mussels and steam the mussels during 5 more minutes.
  • Add in the last step the coriander / cilandro leaves and the lime juice to keep the maximum of vitamins and minerals in the recipe.

Notes

If you like spicy food, you could add more red chillis to this recipe.
500g mussels is the proposed portion for an adult. 
 

Nutrition

Calories: 749kcal | Carbohydrates: 22g | Protein: 35g | Fat: 61g | Saturated Fat: 40g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 10g | Cholesterol: 71mg | Sodium: 1112mg | Potassium: 1404mg | Fiber: 1g | Sugar: 2g | Vitamin A: 762IU | Vitamin B1: 0.5mg | Vitamin B2: 1mg | Vitamin B3: 6mg | Vitamin B5: 2mg | Vitamin B6: 0.4mg | Vitamin B12: 31µg | Vitamin C: 67mg | Vitamin E: 4mg | Vitamin K: 12µg | Calcium: 126mg | Iron: 17mg
spaghetti con le cozze e pomodori

Spaghetti with mussels and tomatoes

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Course: diner, Main Course
Cuisine: Italian, Mediterranean
Diet: Yoga inspired diet, Low Fat
Keyword: cozze, mussels, spaghetti, tomatoes
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 2
Calories: 519kcal

Ingredients

  • 1 kg mussels fresh and locally sourced
  • 250 g cherry tomatoes
  • 200 g whole grain spaghetti
  • 2 cloves garlic fresh
  • 50 ml dry white wine
  • 2 tbsp parsley fresh and finely chopped
  • 2 tbsp olive oil
  • 1 tsp sea salt
  • 1 tsp black pepper ideally freshly ground

Instructions

  • Wash the mussels and remove all mussels that are damaged.
  • Heat water for the spaghetti. Add salt. Add the whole grain spaghetti when the water is boiling. Now we cook the pasta until it is 'al dente'. The packaging of the spaghetti will give an indication for how long you have to cook. Al dente pasta has a better crispy taste, keeps the healthy fibers alive, while overcooked pasta would contain unhealthy sugar.
  • Heat olive oil into a large sauce pan during 1 minute. Add the garlic and start steaming the mussels during 5 minutes. Deglace with the dry white wine.
  • Add the tomatoes, salt and pepper. Continue to steam the mussels until these all open.
  • Add the spaghetti to the sauce pan and let the tastes mix.
  • Serve the spaghetti with the freshly chopped parsley.

Nutrition

Calories: 519kcal | Carbohydrates: 44g | Protein: 37g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 12g | Cholesterol: 71mg | Sodium: 1913mg | Potassium: 1198mg | Fiber: 6g | Sugar: 4g | Vitamin A: 1365IU | Vitamin B1: 1mg | Vitamin B2: 1mg | Vitamin B3: 6mg | Vitamin B5: 2mg | Vitamin B6: 0.4mg | Vitamin B12: 31µg | Vitamin C: 55mg | Vitamin E: 4mg | Vitamin K: 80µg | Calcium: 114mg | Iron: 13mg
gratinated mussels italy apulia

Apulia gratinated mussels with herbs

Our appetizer when we cook mussels at home
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Course: Appetizer, Side Dish
Cuisine: French, Italian, Mediterranean
Diet: Yoga inspired diet, Low Lactose
Keyword: gratinated, herbs, mussels
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Calories: 276kcal
Author: Yogi

Ingredients

  • 1 kg mussels fresh and locally sourced
  • 40 g panko or breadcrumbs
  • 3 clove garlic pressed or finely chopped
  • 4 tbsp parsley fresh and finely chopped
  • 4 tbsp basil fresh and finely chopped
  • 2 tbsp oregano fresh and finely chopped
  • 1 tsp black pepper freshly ground
  • 1 tsp sea salt
  • 3 tbsp olive oil extra virgin
  • 1 dl dry white wine

Instructions

  • Wash the mussels thoroughly, discarding any that aren’t tightly closed.
  • Preheat the oven at 180 degrees Celsius (356 degrees Fahrenheit).
  • Prepare a bowl for the herbs. Pick and finely chop the parsley leaves. Pick and finely chop the basil leaves.Pick the oregano leaves. Finely chop or press the garlic. Add these ingredients to a bowl. Add these herbs to the bowl and season with the pepper and seasalt. Add half of the olive oil to the bowl. Mix the tastes well and put aside in the fridge.
  • Add the mussels with the white wine to a wide saucepan. Steam the mussels for 10 minutes, or until they've all opened and are cooked. Discard any unopened mussels.
  • Remove the upper shell of the mussles and arrange the mussels on the oven dish.
  • Take the Herbs from the fridge and add to the mussels. Add the panko or breadcrumbs. Add the second half of the olive oil.
  • Now bake the mussels for 6 minutes in the oven.
  • Bon appetit!

Nutrition

Calories: 276kcal | Carbohydrates: 16g | Protein: 17g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 36mg | Sodium: 1024mg | Potassium: 521mg | Fiber: 2g | Sugar: 1g | Vitamin A: 692IU | Vitamin B1: 0.3mg | Vitamin B2: 0.3mg | Vitamin B3: 3mg | Vitamin B5: 1mg | Vitamin B6: 0.1mg | Vitamin B12: 15µg | Vitamin C: 17mg | Vitamin E: 3mg | Vitamin K: 98µg | Calcium: 109mg | Iron: 7mg

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