Recipes for healthy grilled dishes

Salmon and pepper skewers
(4 servings)

Ingredients:

• 2 salmon fillets (500g)
• grated zest from 1 small lemon
• 1 large red pepper (200g)
• 1 large yellow pepper (200g)
• 4 teaspoons of cumin seeds
• 2 teaspoons of coriander seeds

You will also need skewers/skewers

Execution:

Rinse and dry the salmon fillets thoroughly, remove the skin and cut into thick cubes. Grind the cumin and coriander in a mortar. Mix the salmon with spices and lemon zest. Cut the pepper into thick cubes. Prepare the skewers by threading pieces of salmon and peppers onto skewers alternately. Grill the skewers for about 10 minutes.

energy and nutritional value of 1 serving:

energy (kcal): 248
Protein (g): 23.5
Fat (g): 14.0
Carbohydrates (g): 5.5
Dietary fiber (g): 1.9
cholesterol (mg): 78.8

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Grilled chicken breasts with lemon and thyme (4 servings)

Ingredients:

• 2 chicken breasts (400g)
• ½ lemon (60g)
• 2 cloves of garlic (10g)
• 2 teaspoons of dried thyme
• 4 teaspoons of oil (20g)
• a pinch of sea salt

Execution:

Wash the chicken breasts, dry them, remove any membranes and cubes. Cut into 2 parts, you can gently beat them with a pestle and sprinkle with salt. In a bowl, mix the oil with lemon juice, grated lemon peel, add chopped garlic and thyme. Rub the meat with marinade and leave it in the fridge for a few hours. Place the breasts on a tray and grill for about 5 minutes on each side.

Energy and nutritional value of 1 serving:

Energy (kcal): 138
Protein (g): 19.6
Fat (g): 5.7
Carbohydrates (g): 2.2
Dietary fiber (g): 0.4
Cholesterol (mg): 52.2

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Grilled trout (4 servings)

Ingredients:

• 4 trout carcasses (800g)
• a pinch of sea salt
• freshly ground colored pepper
• small lemon (110g)
• 2 cloves of garlic (10g)
• 8 teaspoons of dill (32g)
• 2 teaspoons of oil (10g)

Execution:

Clean, rinse and dry the fish. Sprinkle both outside and inside with salt and pepper. Put 2 thin slices of lemon, chopped dill and chopped garlic inside, rub with oil, grill for about 15 minutes on each side. Sprinkle the remaining lemon juice over the trout.

Energy and nutritional value of 1 serving:

Energy (kcal): 319
Protein (g): 34.1 34.6
Fat (g): 17.5
Carbohydrates (g): 3.7
Dietary fiber (g): 0.9
Cholesterol (mg): 126.0

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Toast with olive oil and garlic
(4 servings)

Ingredients:

• 2 graham crackers (180g)
• 4 tablespoons of olive oil (60g)
• 4 cloves of garlic (20g)
• you can add oregano/basil

Execution:

Cut the graham crackers into small slices. Mix the olive oil with chopped garlic, oregano/basil, sprinkle over the graham crackers and grill for about 5 minutes until they are slightly crispy.

Energy and nutritional value of 1 serving:

Energy (kcal): 228
Protein (g): 3.9
Fat (g): 14.2
Carbohydrates (g): 24.2
Dietary fiber (g): 2.9
Cholesterol (mg): 0.0

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Dip for meat with avocado and cottage cheese

Ingredients:

• 1 avocado (140g)
• small clove of garlic (3g)
• 2 tablespoons of semi-skimmed cottage cheese (30g)
• 4 teaspoons of lime/lemon juice
• a tablespoon of olive oil (15g)
• a pinch of sea salt
• freshly ground colored pepper

Execution:
Wash the avocado, cut it in half, remove the seed, scoop out the pulp with a spoon and put it in a bowl. Add garlic, cottage cheese, lime/lemon juice and olive oil. Mix with a blender until uniform, season with salt and pepper.

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Yoghurt-mustard sauce for meat

Ingredients:

• package of natural yogurt 2% (250g)
• 2 tablespoons of mustard (40g)
• 2-3 cloves of garlic (10-15g)
• ½ teaspoon of herbal pepper
• a teaspoon of oregano
• a pinch of hot pepper
• a few drops of lemon juice

Execution:

Pour the yogurt into a bowl, add mustard, chopped garlic, pepper, oregano and paprika, lemon juice and mix everything.

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Spicy chicken and pineapple skewers* (4 servings)

Ingredients: :

• 500g chicken breast
• 1 red pepper
• ½ fresh pineapple
• Marinade: 2 tablespoons of soy sauce, a tablespoon of liquid honey, chili, a tablespoon of vegetable oil, a pinch of thyme, a pinch of ginger, a pinch of cinnamon

Execution: :

1. Soak the skewers in water.
2. Mix the marinade ingredients thoroughly
3. Rinse the chicken breast and remove the membranes.
4. Wash the pepper, peel the pineapple and remove the hard core. Cut all ingredients into cubes of approximately 5 cm.
5. Thread peppers, pineapple and chicken alternately onto sticks. Spread with marinade and set aside for at least 30 minutes.
6. Place the skewers on aluminum trays on the grill and grill on each side for about 5 minutes. While baking, pour the remaining marinade over the skewers.

* If you want to prepare skewers also for the youngest, do not add chili and ginger to the marinade – replace them with sweet pepper.

Energy and nutritional value of 1 serving:

Energy: approx. 227 kcal
Protein: 25.8 g
Fat: 5.5 g
Saturated fatty acids: 0.68 g
Cholesterol: 65 mg

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Aromatic grilled fish

Ingredients: :

• 1 small gutted trout (or cod, sea bream, baramundi) – approx. 350g
• 3 lemon slices
• Sprigs of fresh herbs – thyme, parsley, rosemary
• Garlic clove
• Salt, pepper
• A teaspoon of olive oil

Execution:

1. Rinse the fish and dry it. Lightly score the skin and place it on a large piece of aluminum foil.
2. Place herb sprigs, lemon slices and a garlic clove cut lengthwise into the center of the fish. Sprinkle lightly with pepper and salt and brush with a teaspoon of olive oil.
3. Wrap the fish in foil and bake on a hot grill for about 5 minutes on each side. Grilling for longer will result in the meat being dry.
4. Serve the fish with lemon wedges for sprinkling.

Energy and nutritional value of 1 serving:

Energy: approx. 262 kcal
Protein: 43.4 g
Fat: 9.2 g
Saturated fatty acids: 0.94 g
Cholesterol: 124 mg

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Chicken burgers (5 servings)

Ingredients: :

• 500g minced turkey meat
• 2 tablespoons of water
• A small onion
• Sweet pepper, parsley, salt, pepper
• 2 tablespoons of olive oil
• any fresh vegetables

Execution:

1. Chop the onion finely. Mix thoroughly with meat and spices, gradually adding 2 tablespoons of water. Set aside in a cool place for 30 minutes.
2. Form round and fairly flat burgers from the meat. Brush them with olive oil and bake on a hot grill on both sides for about 10 minutes.
3. Serve in sesame seed buns, with plenty of fresh vegetables and mild ketchup.

Energy and nutritional value of 1 serving:

Energy: approx. 144 kcal
Protein: 17.6 g
Fat: 7.9 g
Saturated fatty acids: 1.6 g
Cholesterol: 73 mg

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Zucchini in garlic marinade (4 servings)

Ingredients: :

• 2 large zucchinis
• Marinade: 2 cloves of garlic, sea salt, freshly ground pepper, thyme, a teaspoon of lemon juice, 2 tablespoons of olive oil

Execution:

1. Wash the zucchini, dry it and cut it lengthwise into slices about 1 cm thick.
2. Place the zucchini slices in a flat dish and mix thoroughly with the marinade ingredients. Set aside for approx. 30 minutes.
3. Place the zucchini on aluminum trays on the grill and grill on both sides for about 5-10 minutes.
4. Grilling zucchini is a perfect addition to meat. It can also be served with crumbled feta cheese and fresh mint leaves.

Energy and nutritional value of 1 serving:

Energy: approx. 100 kcal
Protein: 3.2 g
Fat: 7 g
Saturated fatty acids: 1 g
Cholesterol: 0 mg