10 minute dinner: Pan-burned Halibut
This protein-powerthouse dinner is only 375 calories and it could not be easier to do.
It's time for dinner, and you are tired. The boss has been on a crawling, the kids are on a permanent sugar height and the house trip has made the Odyssey resembling a bike ride in the park. The cooking dinner for yourself feels like a level of Everest level; HECK, Nights, you just want someone to come and come the food directly into the mouth. That's why these recipes will save your life.
Although it may seem easier to throw everyone in the car and directing to Chile, it is not a healthy long-term solution: a recent study of Spanish researchers has determined that your risk of overweight increases 33% to eat only two meals a week at a restaurant. And the dinners are by far the heaviest of all the meals of the restaurant. In the newZero cooking bellywe have created a combination of meals that can be cooked mainly in advance; others that you can get up in no time after a long day of work; And still others who will enjoy a long and luxurious day of indulgence of Foodie. This hearty meal will look forward to dining all day.
Halibut lined with tits with chickpeas, cucumbers and cherry tomatoes
Serves: 4
Cooking time: 10 minutes
Ingredients
4 portions of 5 oz halibut
Salt and pepper
1 tablespoon of extra virgin olive oil
1 cup of canned chickpeas, drained and rinsed
1 English cucumber, cut in two and cut half moons
1 cup of cherry tomatoes, half
½ lawyer, dice in ¼ inch cubes
1 red pepper, dice cut in ¼ inch cubes
2 Mint sprigs, chopped roughly
¼ cup chopped parsley
¼ cup Kalamata olives, pits removed, half
2 TSP whole cumin seeds, grilled in a dry saucepan over medium heat until perfume (about 2 minutes)
2 cups of fresh spinach baby, packaged 2 vinaigrette
Salt and pepper
instructions
• Season the halibut with a fresh seal and pepper on both sides.
• Heat a nonstick stove on medium heat and add a tablespoon of olive oil. Add halibut in the pan and cook until the fish starts to become brown, about 3 minutes. Return to the fish and cook for another 5 minutes, or until the fish is firm at the touch.
• While cooked fish, place all the ingredients of the salad in a large bowl, season with a pinch of salt and pepper and mix well.
• Divide the salad from four plates and garnish hot halibut.
By serving: 375 calories / 17 g of grease / 21 g carbohydrates / 6 g fiber / 35 g protein
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