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Sometimes you have to pretty much break your head over the compilation of a family menu. It takes a long and painful time to decide what to cook so that everyone is satisfied and satisfied. At the same time, the daily diet should still be healthy and balanced. It is good that we have fish and seafood at our disposal all year round, which make delicious and healthy dishes for every day. We suggest discussing suitable recipes together with the experts of the Maguro trademark.
All ages are submissive to fish
It’s no secret that fish and seafood are the main suppliers of essential omega-3 acids. Their importance for the body cannot be overestimated. With regular use, they keep the brain, heart and blood vessels in good shape, normalize cholesterol and sugar levels, prevent the development of many chronic diseases, and help fight the effects of stress.
Among other things, useful fatty acids slow down the onset of so-called age-related ailments, such as atherosclerosis and heart ischemia. Therefore, after 40-45 years, fish and seafood should be present in the diet constantly. Due to the abundance of vitamin D, calcium and phosphorus are better absorbed. It is these three elements that are vital for the child’s body for harmonious development. According to some studies, the active substances in fish reduce the risk of cancer in both women and men.
According to the World Health Organization, on average, you need to eat 150 g of fish at least twice a week. Doctors recommend periodically spending “fish” months, including 2-3 appropriate dishes in the weekly menu. Ideally, fish and seafood should be cooked, allowed in their own juice or cooked in a steamer. Baking them in the oven is also useful. Just do not use foil for this purpose, otherwise the dishes will be oversaturated with fat. Another optimal option is to fry the fish on the grill or in a grill pan with a minimum amount of oil. But smoked or dried fish, as well as ready-made fish snacks, have no place in a healthy diet.
Hake in a potato uniform
We offer several simple proven dishes that are suitable just for the family menu. Baked hake with potatoes can be cooked for lunch. Hake “Maguro” for this recipe is the best choice. Small carcasses have already been cut up according to all the rules, so it is easy and convenient to cook them.
We take 4 carcasses of hake, rub with salt and black pepper on all sides, sprinkle with lemon juice. Chop 4-5 peeled potatoes with thick circles, put them in a baking dish in four rows at a small distance from each other, sprinkle with salt and spices. We put the fish carcasses on top, close them with onion rings and potato circles. Sprinkle everything with vegetable oil, cover the form with parchment paper and put it in the oven at 160°C for 40 minutes. After that, we sprinkle the fish with grated cheese liberally with potatoes and put it back in the oven for 10 minutes. Arrange the baked hake carcasses with potato slices on plates, add cherry tomatoes and dill sprigs.
Casserole with fish soul
Tilapia fish casserole will be good for dinner. Especially if it is a fillet of tilapia “Maguro”. This fish is rightfully considered a dietary variety, because it contains very little fat, but it is rich in high-grade easily digestible protein. Despite the low calorie content, this is a fairly nutritious product that saturates the body for a long time and does not create heaviness in the stomach.
Defrost 500 g of tilapia fillet, rub with salt and black pepper. After 10-15 minutes, you can cut it into portions. We boil 300 g of long-grain rice in unsalted water, wash it in water and throw it into a colander. Grate 200 g of any cheese, measure about two-thirds and mix with rice. The rest of the cheese is used for the cheese crust.
In a deep baking dish, we spread half of the rice-cheese mass, lay out a dense layer of tilapia pieces and close the second half of the rice-cheese mass. Sprinkle the casserole with the remaining grated cheese, evenly pour 200 ml of cream and send it to the oven at 180°C for 40 minutes. Wait until the casserole cools down a little, and serve it to the table, preferably with fresh vegetables and herbs.
A delicacy in a hurry
From time to time, you can please your family with unusual fish snacks. Maguro tuna pate is ideal for this purpose. It is made from high-quality tuna and natural ingredients, without any artificial additives. An even natural shade, a pleasant rich taste and no specific smell. This pate is completely ready for use, although you can add several win-win ingredients to it.
We boil 3 hard-boiled eggs, chop them into cubes and put them in the bowl of a blender. Add 185 g of tuna pate, a handful of capers, 2 tbsp. l. natural yogurt, 1 tsp. grated lemon zest, 5-6 chopped sprigs of parsley. Salt and pepper to taste, beat the mass with a blender until a homogeneous consistency. You can experiment with the composition and add olives instead of capers, put a little garlic, soft cheese and your favorite spices. Serve the tuna pate with dried rye toast, crusty bread or thin pita bread. And for a festive version, you can put the pate in tartlets and sprinkle with green onions.
Squid of Asian color
Do not forget about seafood — they will add new refined tastes and benefits to the everyday menu. Maguro squid carcasses are a full-fledged protein in its pure form, saturated with essential amino acids. It contains the most important micro-and macronutrients that the body needs constantly.
If you want a light exotic, prepare a funchosa with squid. We lower 4 squid carcasses into boiling salted water and take them out after a couple of minutes. For a brighter aroma, put 2-3 peas of allspice and bay leaf in the broth. The cooled carcasses are dried and cut into strips.
Cut into long strips of fresh cucumber and bell pepper. Grate raw carrots on a grater for Korean carrots. Fry 2 cloves of garlic and half of chili pepper in vegetable oil with the addition of 1 tbsp. l. seasoning for Korean carrots, remove them from the pan. We spread all the vegetables here, lightly passeruem, then add the chopped squid and cook for another 2-3 minutes. The main thing is that the vegetables remain crispy.
Pour 200 g of funchosa with boiling water in a bowl, stand under the lid for 4 minutes, cool in a colander and cut with scissors. In a large salad bowl, combine vegetables with squid and glass noodles, season with rice vinegar, salt and pepper to taste. Before serving, sprinkle the warm salad with black sesame seeds.
Mussels in creamy bliss
Interesting changes can be made to the menu of homemade soups. We offer to do this with the help of mussel meat “Maguro”. They have one of the most generous vitamin and mineral complexes, which includes vitamins A, B, C, E and PP, as well as potassium, sodium, phosphorus, zinc, iodine, iron and selenium. With frequent use, mussels improve the condition of the heart and blood vessels, improve metabolism and remove harmful compounds from the body.
Heat 3 tablespoons of olive oil in a saucepan with a thick bottom. Fry a leek stalk cut into rings and 2 crushed garlic cloves in it. Pour 600 ml of hot water into a saucepan and pour out 2 potatoes with cubes. When the potatoes are almost ready, add 50 ml of dry white wine, 200 ml of cream and 300 g of mussels. The meat of Maguro mussels is produced in boiled and frozen form, so they only need to be thawed and washed in water. Put salt and black pepper to taste, nutmeg on the tip of a knife, keep the soup on the fire for 2-3 minutes. Just make sure that it does not boil. If children will eat it, alcohol should be removed from the recipe. Serve the soup with garlic croutons, decorating the plates with parsley petals.
Here are just a few ideas for a family diet for a month. You can include your favorite dishes in it. You will find fish and seafood for their preparation in the Maguro brand line. These are products of unsurpassed quality, each of which is distinguished by a natural taste and a unique composition of valuable elements. You can prepare dozens of different dishes from them, which will always delight with interesting combinations and will never get bored.