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FISH & SEAFOOD

MACKEREL AND LETTUCE TACOS
TACOS DE JUREL Y LECHUGA

2 servings

1 can of mackerel in water
½ finely chopped onion
¼ cucumber, peeled and chopped
½ cup carrot peeled and chopped
1 celery stick chopped
1 tomato chopped
1 tbsp cilantro, finely chopped
1 tbsp lemon juice
1 tsp salt
Pepper
1 tbsp olive oil
Romaine lettuce leaves

Wash the mackerel very well in a colander to remove excess salt and preservatives, drain.
In a bowl mix the onion with the shredded mackerel, add the cucumber, carrot, celery, tomato, cilantro and lemon juice. Season with salt, oil and pepper. Mix until everything is well combined. Assemble the tacos placing mackerel mixture on the lettuce and wrap it.

Per serving:
C: 287.1     P: 39.8     F: 14.6     C: 7.9

MACKEREL PUDDING
BUDIN DE JUREL

4 servings

2 cans of mackerel in water
1 cup grated carrots
1 chopped onion
1 cup bell pepper in small squares
2 beaten eggs
2 tbsp cilantro, chopped
cumin to taste
oregano
1 tsp sea salt
pepper to taste

Wash the mackerel very well in a colander to remove excess salt and preservatives, drain.
Preheat the oven to 350º F. Grease the inside of a baking dish with oil.
In a large bowl, place the shredded mackerel. Add the carrot, onion, pepper, the eggs, previously beaten, and the cilantro. Season with cumin, oregano, salt and pepper to taste. Pour the mixture into the pan and bake for 15 to 20 minutes or until a stick comes out dry when inserted.

Per serving
Cal: 309.1           P: 42.6            F: 17.6           Cb: 5.6

EGGPLANT AND TUNA CANNELLONIS
CANELONES DE BERENJENA Y ATUN
2 servings

1 eggplant
2 cans of natural tuna, washed
1 boiled egg
½ cup unsweetened natural Greek yogurt
½ cup cottage cheese
1/4 tsp sea salt
pepper to taste
pinch of olive oil spray

Preheat oven to 390ºF
Wash the eggplant, cut the tips and laminate lengthwise with the help of a mandolin or knife.

Place in a bowl the tuna and hard-boiled egg, crumble it with the fork, add the yogurt and mix well.

Put a little of the mixture on the widest tip of the eggplant and roll until the end. Close with the help of a chopstick. Repeat until the filling is finished.

Place cannellonis in a baking dish. Season with salt and pepper. Spray a pinch of olive oil on top. Add the ricotta on top.
Bake for 8-12 minutes.

Per serving
Cal: 276.5 P: 36.4 F: 7.7 Cb: 11.2
TUNA PUDDING
BUDIN DE ATUN
8 servings

4 cans of tuna washed in water
cilantro to taste
2 large carrots
1 large onion
2 peppers
3 egg whites
1 yolk
mustard to taste
pinch of sea salt

Preheat oven to 360º. Put the crumbled tuna in a large bowl. Place the rest of the ingredients except mustard and salt in a blender and grind, not so minced. Empty the mixture into the bowl and add salt and mustard to taste. Stir well and place mixture in a baking dish. Bake about 30 minutes and serve.
CUCUMBER AND TUNA ROLLS
1 servings (2 rolls)

2 cucumber slices
50 gr tuna in water washed
1 tbsp plain non-fat unsweetened greek yogurt
1 tsp red chili pepper in paste 
1 tbsp chopped cilantro
1 tbsp lemon juice
¼ sliced avocado

Cut 2 slices of cucumber lengthwise with a mandolin or knife. In a bowl mix drained tuna, yogurt, chili pepper, cilantro and lemon juice.

Place the strips on a plate and spread tuna stuffing and avocado. Then roll up and hold with toothpicks.

Per serving
Cal: 147.9 P: 13.4 F: 5 Cb: 6.8

TUNA AND LETTUCE WRAPS
WRAPS DE ATUN Y LECHUGA
2 servings

3 cans of tuna in water
½ finely chopped onion
1 chopped tomato
1 tbsp fresh cilantro leaves finely chopped
1 tbsp  lemon juice
1/2 tsp sea salt
pepper to taste
little olive oil
iceberg lettuce leaves

Wash tuna very well in a sieve to remove excess salt and preservatives, let it draine. Combine onion with tuna, add tomato, cilantro and lemon juice. Season with a pinch of salt, olive oil and ground pepper. Mix until everything is well combined. Fill each lettuce leaf with tuna mixture and roll into a wrap.
TUNA BURGERS

2 servings

3 cans of tuna in water
½ chopped onion
1 egg
1 tbsp finely chopped fresh cilantro
1 tsp mustard
1 tbsp of lemon juice
½ cup whole oats
pinch of sea salt

Wash tuna very well in a sieve to remove excess salt and preservatives, let it drain. In a mixing bowl combine onion with tuna, add cilantro, mustard and lemon juice. Add a pinch of salt. Mix until everything is well combined.
Add the egg and whole oats. Form balls and flatten with the palm of your hand and shape as a burger.
Place on a baking sheet with parchment paper and bake in a preheated oven at 375ºF for about 14 -16 minutes or just until patties are firm in center and lightly browned.
GRILLED FISH WITH GARLIC
Pescado a la plancha al ajillo
2 servings

2 clean white fish fillets
little olive oil
pinch of sea salt
pepper to taste
½ cup chopped fresh cilantro
juice of 1 lemon
1 thinly sliced garlic clove

Season each fillet on both sides and set aside.
In a mixing bowl combine cilantro, lemon juice and garlic, stir very well. Set aside.

Add a pinch of olive oil spray to a nonstick skillet over medium heat. Place fillets, they should not be overlapped. Cook for 3 minutes and flip over with a spatula. Cook 2or 3 more minutes.

Remove and serve immediately with the garlic sauce.

Per serving 100 gr
Cal: 156.5        P: 26 F: 5.9 Cb: 0

GRILLED FISH WITHOUT OIL
Pescado a la plancha sin aceite
2 servings

2 clean white fish fillets
pinch of salt
ground pepper
1 lemon
2 teaspoons mustard
½ teaspoon dried basil
1 chopped ripe tomato

Season each fillet on both sides and set aside.

Place the mustard and lemon juice in a small bowl and mix well. Coat each fillet with the mustard mixture on each side using a brush. 

Heat a nonstick skillet over medium heat and place the fillets. Add half of the chopped tomato on the fillets and sprinkle some basil. Cover and let cook for 3 minutes and flip over. Add remaining tomato and basil and cook about 2 more minutes. 

Remove from heat and serve immediately.

GRILLED FISH WITH PARSLEY
Pescado a la plancha con perejil
2 servings

2 clean white fish fillets
little olive oil
pinch of sea salt
pepper to taste
½ tbsp chopped fresh parsley
juice of 1 lemon

Season each fillet with salt and pepper on both sides and set aside.

Add olive oil in spray to a pan and heat. Place fillets, they should not be overlapped.
Cook for 3 minutes and flip over with a spatula. Cook for another 2-3 minutes.

Remove and serve immediately with parsley sprinkled on top and lemon juice.


TUNA STUFFED AVOCADO
Palta rellena con atún
2 servings

1 ripe avocado peeled, halved and pitted
2 tbsp chopped tomato, and bit more for garnish
2 tbsp canned tuna
1 tbsp plain greek yogurt non-fat unsweetened
ground pepper

Place avocado halves on a plate and set aside. Wash tuna in a colander with plenty of water to remove excess salt and preservatives. Drain well. In a mixing bowl place the tuna, add tomato and yogurt. Stir well and fill the avocado halves. Garnish with tomato and ground pepper to taste.
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