Daily meal prep fish
Ingredients for 2 servings:
Breakfast – Spinach and Tuna Pancakes
- Fresh spinach 70 g
- Feta cheese 150 g
- Wheat flour 1 tablespoon
- Egg 1 pc.
- Dried tomatoes 70 g
- Fresh garlic 2 cloves
- Parmesan cheese 2 tablespoons
- Black pepper pinch
- Tuna 1 tin / 120 g
Lunch – Salmon poke bowl
- Norwegian salmon 300 g
- Pumpkin 120 g
- Cherry tomatoes 4 pcs.
- Zucchini 50 g
- Peppers 100 g
- Sesame oil 2 tablespoons
- Fresh garlic 2 cloves
- Soy sauce 3 tablespoons
- Sesame seeds 1 tablespoon
- Salt ⅓ teaspoon
- Black pepper pinch
- Curry 1 teaspoon
- Sweet paprika 1 teaspoon
- Dried ginger 1 teaspoon
- Turmeric 1 teaspoon
- Rice 125 g
Dinner – Zucchini and Eggplant Parmigiana
- Zucchini 150 g
- Eggplant 100 g
- Tinned tomatoes 350 g
- Parmesan cheese 1 tablespoon
- Grated mozzarella 100 g
- Salt 1 teaspoon
- Oregano ⅓ teaspoon
- Black pepper ⅓ teaspoon
- Norwegian salmon 300 g
Preparation:
Breakfast – Spinach and Tuna Pancakes
- Put chopped spinach and crumbled feta cheese in a bowl. Add flour, egg, chopped tomatoes, drained tuna, cheese, Parmesan, olive oil, garlic, salt and pepper.
- Mix thoroughly with a fork or your hand until a thick, sticky mass is formed and the ingredients are evenly combined.
- Take a portion of the mass the size of 1 tablespoon. Place on a baking tray lined with parchment paper.
- Form small patties and flatten them slightly with your hand or a spoon.
- Place in the oven on a flat baking tray and bake according to the instructions shown on the display.
Lunch – Salmon poke bowl
- Cut the salmon and vegetables into large cubes (approximately 3x3 cm), season with all the spices, chopped garlic, soy sauce and sesame sauce.
- Place the salmon and vegetables in an ovenproof dish.
- Pour the rice into a separate bowl, pour 250 ml of hot water and add 1 teaspoon of salt.
- Place both dishes in the oven on a deep baking tray and bake according to the instructions shown on the display.
Dinner – Zucchini and Eggplant Parmigiana
- Pour a thin layer of canned tomatoes onto the bottom of an ovenproof dish, season with salt, pepper and dried oregano.
- Cut the salmon, zucchini and eggplant into slices.
- Lay out a layer of salmon, zucchini and eggplant. Sprinkle with mozzarella cheese.
- Repeat the steps: add the tomatoes, season. Arrange the slices and sprinkle with mozzarella cheese. Arrange subsequent layers in the same way. Sprinkle the ingredients with Parmesan cheese.
- Put it in the oven on a rack and bake according to the instructions shown on the display.
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