Super Light Fish Pan
by Editorial Staff
Summary
| Prep Time | 35 mins |
| Cook Time | 25 mins |
| Total Time | 1 hr |
| Course | Main Course |
| Cuisine | European |
| Servings (Default: 4) |
Ingredients
- 4 fish fillet (s), low-fat (e.g. pangasius, saithe, etc.)
- 200 g shrimp (s) or arctic sea crabs or prawns
- 0.5 can ½ tomato (s), chopped
- 1 leek stick (s)
- 1 onion (s)
- 200 ml milk, low-fat or skimmed milk or soy milk
- 1 handful fresh parsley or /2 pack frozen
- 1 a few stalks dill, fresh or frozen
- salt and pepper
- some olive oil
- 1 lemon (s)
Print Recipe
Pin Recipe Instructions
- Thaw the fish fillets, rinse, cut into pieces and marinate with freshly squeezed lemon juice for 10 minutes. Clean the leek and cut into fine rings.
- Chop the onion and sweat with the leek and, if desired, more or less olive oil and a little water in a saucepan. Put the canned tomatoes in a large pan or a large saucepan, add the milk (if you like it particularly low-carb, take unsweetened soy milk, which has hardly any carbohydrates), bring to a simmer. Add the leeks and onions and season with salt and pepper and other spices of your choice and simmer for 10 minutes.
- Add the fish fillets and simmer for another 10 minutes (depending on the size of the fish pieces). Add the prawns and let simmer for a few more minutes until everything is done. Chop parsley and dill and add, let them warm up briefly and season everything again with salt and pepper as desired.
- I eat with it (in Dukan phase 2) the almost calorie-free Shirataki noodles. Simply rinse and add to the pan, they absorb the sauce wonderfully and you will be full of a `small` portion in terms of calories. If the carbohydrates don`t bother you, you can add rice, boiled potatoes, hash browns or the like. serve.
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