{"id":1808,"date":"2021-05-09T06:00:28","date_gmt":"2021-05-09T04:00:28","guid":{"rendered":"https:\/\/madebymary.se\/?p=1808"},"modified":"2024-08-29T15:27:09","modified_gmt":"2024-08-29T13:27:09","slug":"recept-pa-latta-och-halsosamma-fiskratter","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/recept-pa-latta-och-halsosamma-fiskratter\/","title":{"rendered":"Recept p\u00e5 l\u00e4tta och h\u00e4lsosamma fiskr\u00e4tter"},"content":{"rendered":"<p>Fisk \u00e4r en fantastisk proteink\u00e4lla som \u00e4r full av viktiga n\u00e4rings\u00e4mnen som <a href=\"https:\/\/madebymary.se\/en\/hur-mycket-omega-3-per-dag\/\">omega-3<\/a> fettsyror, <a href=\"https:\/\/madebymary.se\/en\/multivitamin-som-dagligt-komplement-till-en-varierad-kost\/\">vitaminer<\/a> och mineraler. Att inkludera fisk i kosten \u00e4r ett utm\u00e4rkt s\u00e4tt att \u00e4ta h\u00e4lsosamt och h\u00e5lla sig l\u00e4tt och energisk. H\u00e4r delar jag med mig av n\u00e5gra av mina favoritrecept p\u00e5 l\u00e4tta och h\u00e4lsosamma fiskr\u00e4tter som \u00e4r b\u00e5de enkla att tillaga och fulla av smak.<\/p>\n<h2>Grillad lax med citron och dill<\/h2>\n<p>Denna grillade lax \u00e4r b\u00e5de enkel att f\u00f6rbereda och fylld med smak. Kombinationen av citron och dill ger en fr\u00e4sch och uppfriskande smak som passar perfekt till laxens naturliga rikedom.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>4 laxfil\u00e9er<\/li>\n<li>1 citron, skivad<\/li>\n<li>2 msk <a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">olivolja<\/a><\/li>\n<li>1 msk f\u00e4rsk dill, hackad<\/li>\n<li><a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">Salt<\/a> och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>F\u00f6rv\u00e4rm grillen till medelh\u00f6g v\u00e4rme.<\/li>\n<li>Pensla laxfil\u00e9erna med olivolja och krydda med salt och peppar.<\/li>\n<li>Placera citronskivorna och dill ovanp\u00e5 laxen.<\/li>\n<li>Grilla laxen i cirka 4-5 minuter per sida tills den \u00e4r genomstekt och har f\u00e5tt fin f\u00e4rg.<\/li>\n<li>Servera med en fr\u00e4sch sallad eller \u00e5ngade gr\u00f6nsaker.<\/li>\n<\/ol>\n<h2>Ugnsbakad torsk med \u00f6rtt\u00e4cke<\/h2>\n<p>Denna ugnsbakade torsk \u00e4r l\u00e4tt att f\u00f6rbereda och full av smak tack vare det krispiga \u00f6rtt\u00e4cket. Torsken blir saftig och f\u00e5r en h\u00e4rlig krispig yta.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>4 torskfil\u00e9er<\/li>\n<li>2 dl panko (japanskt str\u00f6br\u00f6d)<\/li>\n<li>2 msk f\u00e4rska \u00f6rter (persilja, basilika, timjan), hackade<\/li>\n<li>2 vitl\u00f6ksklyftor, finhackade<\/li>\n<li>2 msk olivolja<\/li>\n<li>Saften av 1 citron<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>F\u00f6rv\u00e4rm ugnen till 200 grader.<\/li>\n<li>Blanda panko, hackade \u00f6rter, vitl\u00f6k, olivolja, citronsaft, salt och peppar i en sk\u00e5l.<\/li>\n<li>Placera torskfil\u00e9erna p\u00e5 en bakpl\u00e5t kl\u00e4dd med bakpl\u00e5tspapper.<\/li>\n<li>F\u00f6rdela \u00f6rtt\u00e4ckeblandningen j\u00e4mnt \u00f6ver torskfil\u00e9erna.<\/li>\n<li>Baka i ugnen i cirka 15-20 minuter tills torsken \u00e4r genomstekt och t\u00e4cket \u00e4r gyllenbrunt.<\/li>\n<li>Servera med quinoa eller fullkornsris och en gr\u00f6nsaksmix.<\/li>\n<\/ol>\n<h2>Citron- och vitl\u00f6ksmarinerad r\u00e4ksallad<\/h2>\n<p>Denna fr\u00e4scha r\u00e4ksallad \u00e4r perfekt f\u00f6r en l\u00e4tt lunch eller middag. Den \u00e4r fylld med <a href=\"https:\/\/madebymary.se\/en\/proteinrika-livsmedel-som-bygger-muskler-och-haller-dig-matt-langre\/\">proteinrika<\/a> r\u00e4kor och fr\u00e4scha gr\u00f6nsaker som ger b\u00e5de smak och n\u00e4ring.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>400 g skalade r\u00e4kor<\/li>\n<li>2 msk olivolja<\/li>\n<li>Saften av 1 citron<\/li>\n<li>2 vitl\u00f6ksklyftor, finhackade<\/li>\n<li>1 avokado, skivad<\/li>\n<li>1 gurka, skivad<\/li>\n<li>1 r\u00f6d paprika, skivad<\/li>\n<li>1 r\u00f6dl\u00f6k, tunt skivad<\/li>\n<li>En n\u00e4ve bladspenat<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>Blanda olivolja, citronsaft, vitl\u00f6k, salt och peppar i en sk\u00e5l.<\/li>\n<li>L\u00e4gg r\u00e4korna i marinaden och l\u00e5t st\u00e5 i cirka 15 minuter.<\/li>\n<li>Arrangera avokado, gurka, paprika, r\u00f6dl\u00f6k och bladspenat p\u00e5 tallrikar.<\/li>\n<li>Toppa med de marinerade r\u00e4korna.<\/li>\n<li>Ringla \u00f6ver resterande marinad och servera.<\/li>\n<\/ol>\n<h2>Sesampanerad tonfisk med sojadressing<\/h2>\n<p>Denna sesampanerade tonfisk \u00e4r enkel att tillaga och ger en h\u00e4rlig smakupplevelse med sin krispiga sesampanering och smakrika sojadressing.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>2 tonfiskfil\u00e9er<\/li>\n<li>1 dl vita och svarta sesamfr\u00f6n<\/li>\n<li>2 msk olivolja<\/li>\n<li>2 msk sojas\u00e5s<\/li>\n<li>1 msk risvin\u00e4ger<\/li>\n<li>1 tsk honung<\/li>\n<li>1 tsk riven ingef\u00e4ra<\/li>\n<li>1 salladsl\u00f6k, skivad<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>Blanda sojas\u00e5s, risvin\u00e4ger, honung och riven ingef\u00e4ra i en sk\u00e5l f\u00f6r <a href=\"https:\/\/madebymary.se\/en\/godaste-dressingen-till-sallad\/\">dressingen<\/a>.<\/li>\n<li>H\u00e4ll sesamfr\u00f6na p\u00e5 en tallrik och tryck tonfiskfil\u00e9erna i fr\u00f6na s\u00e5 att de t\u00e4cks helt.<\/li>\n<li>V\u00e4rm olivoljan i en panna p\u00e5 medelh\u00f6g v\u00e4rme.<\/li>\n<li>Stek tonfisken i cirka 2-3 minuter per sida tills sesamfr\u00f6na \u00e4r gyllenbruna och tonfisken \u00e4r l\u00e4tt genomstekt men fortfarande rosa i mitten.<\/li>\n<li>Skiva tonfisken och servera med sojadressingen och skivad salladsl\u00f6k.<\/li>\n<\/ol>\n<h2>Fisksoppa med saffran och gr\u00f6nsaker<\/h2>\n<p>Denna fisksoppa \u00e4r b\u00e5de l\u00e4tt och m\u00e4ttande, full av f\u00e4rska gr\u00f6nsaker och smakrik saffran som ger soppan en h\u00e4rlig gyllene f\u00e4rg och arom.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>400 g blandad fisk (t.ex. torsk och lax), skuren i bitar<\/li>\n<li>1 l\u00f6k, hackad<\/li>\n<li>2 vitl\u00f6ksklyftor, finhackade<\/li>\n<li>2 mor\u00f6tter, skivade<\/li>\n<li>1 f\u00e4nk\u00e5l, skivad<\/li>\n<li>1 burk krossade tomater<\/li>\n<li>1 liter fiskbuljong<\/li>\n<li>1 dl <a href=\"https:\/\/madebymary.se\/en\/vitt-vin-fran-friskt-och-krispigt-till-fylligt\/\">vitt vin<\/a><\/li>\n<li>1 g saffran<\/li>\n<li>2 msk olivolja<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>V\u00e4rm olivoljan i en stor kastrull och fr\u00e4s l\u00f6k och vitl\u00f6k tills de \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt mor\u00f6tter och f\u00e4nk\u00e5l och fr\u00e4s i ytterligare n\u00e5gra minuter.<\/li>\n<li>H\u00e4ll i krossade tomater, fiskbuljong, vitt vin och saffran. L\u00e5t soppan sjuda i cirka 15 minuter.<\/li>\n<li>Tills\u00e4tt fisken och l\u00e5t soppan sjuda i ytterligare 5-7 minuter tills fisken \u00e4r genomkokt.<\/li>\n<li>Smaka av med salt och peppar och servera med ett gott br\u00f6d.<\/li>\n<\/ol>\n<h2>Avslutande tankar<\/h2>\n<p>Fisk \u00e4r en fantastisk ingrediens f\u00f6r h\u00e4lsosamma och l\u00e4tta m\u00e5ltider. Med dessa recept kan du njuta av smakrika och n\u00e4ringsrika fiskr\u00e4tter som \u00e4r enkla att tillaga och perfekta f\u00f6r b\u00e5de vardag och fest. Testa dessa r\u00e4tter n\u00e4sta g\u00e5ng du vill ha n\u00e5got gott och nyttigt, och upplev hur l\u00e4tt det kan vara att \u00e4ta h\u00e4lsosamt med fisk.<\/p>","protected":false},"excerpt":{"rendered":"<p>Fisk \u00e4r en fantastisk proteink\u00e4lla som \u00e4r full av viktiga n\u00e4rings\u00e4mnen som omega-3 fettsyror, vitaminer och mineraler. Att inkludera fisk i kosten \u00e4r ett utm\u00e4rkt s\u00e4tt att \u00e4ta h\u00e4lsosamt och h\u00e5lla sig l\u00e4tt och energisk. H\u00e4r delar jag med mig<\/p>","protected":false},"author":1,"featured_media":3814,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"","_yoast_wpseo_meta-robots-noindex":"","_yoast_wpseo_meta-robots-nofollow":"","_yoast_wpseo_canonical":"","_yoast_wpseo_opengraph-title":"","_yoast_wpseo_opengraph-description":"","_yoast_wpseo_twitter-title":"","_yoast_wpseo_twitter-description":"","footnotes":""},"categories":[21],"tags":[],"class_list":["post-1808","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recept","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Recept p\u00e5 l\u00e4tta och h\u00e4lsosamma fiskr\u00e4tter - Made by Mary<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/madebymary.se\/en\/recept-pa-latta-och-halsosamma-fiskratter\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Recept p\u00e5 l\u00e4tta och h\u00e4lsosamma fiskr\u00e4tter - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Fisk \u00e4r en fantastisk proteink\u00e4lla som \u00e4r full av viktiga n\u00e4rings\u00e4mnen som omega-3 fettsyror, vitaminer och mineraler. 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