Among the foods to gain muscle, grains and proteins, such as meat and chicken, are highlights. However, little is said about the benefits provided by fish, which are also excellent for helping to increase hypertrophy due to the wealth of high biological value proteins and omega 3, fundamental for construction and muscle repair. In addition, they are low with saturated fat, which favors the process of weight loss.

So below, check out 9 healthy fish recipes to increase muscle mass!

Grilled salmon to white wine

Ingredients

• 200 g de salmon in posts
• 3 peeled and wrinkled garlic cloves
• 1 lemon juice
• 2 tablespoons of olive oil
• 1 cup of dry white wine
• Ground salt and ground black pepper to taste

Preparation mode

In a container, place the salmon slices and season with garlic, lemon juice, salt and black pepper. Cover and let stand for 10 minutes. Then, in a pan, place the olive oil and bring to medium heat to heat. Add the slices and brown both sides. Finally, put the white wine, cover and cook until the whole drink evaporates. Turn off the heat and serve then.

Tip: Serve the salmon with salad.

Ingredients

• 6 Linguado fillets
• 2 peeled and wrinkled garlic cloves
• 3 tablespoons of olive oil
• 2 cups of tea flake oats
• Salt and ground black pepper to taste
• Olive oil

Preparation mode

In a container, put the fish and season with salt, garlic and black pepper. Cover and let stand for 10 minutes. Then pass the fillets over oat flakes, gently pressing to form a crust. Repeat the process with all fillets and arrange over a baking sheet greased with olive oil. Bake in the preheated oven at medium temperature until golden brown. Serve next.

Ingredients

• 1 peeled and cubed carrot
• 1 peeled potatoes and diced
• 2 cups of tea of ​​floretes broccoli
• 200 g of tilapia fillet without spine and without skin
• 400 ml of water
• Salt and ground black pepper to taste

Preparation mode

In a pan, put the carrot, potatoes, broccoli floretes, fish, water and salt and bring to medium heat to cook for 12 minutes after boiling. Turn off the heat, hit the salt, add the black pepper and mix well. Serve next.

Ingredients

• 400 g of skinless trout
• 3 peeled and wrinkled garlic cloves
• 2 lemonger juice
• 5 potatoes peeled and cut in half moon
• Olive oil and salt to taste
• Cooking water

Preparation mode

On a platter, place the fish and, with the help of a knife, make cuts on its surface for the spice to penetrate. After, in a container, put the garlic, lemon juice and salt and stir well. Pass the mixture over the fish, cover and let stand for 1 hour. In a pan, put the potatoes, cover with water, put salt and bring to medium heat to cook until soft. Turn off the heat, drain the water and set aside. Grease a baking dish with olive oil and arrange the fish and potatoes. Drizzle with olive oil and bake preheated at medium temperature until golden brown. Serve next.

Ingredients

• 8 Tilapia fillets
• 1 tablespoon of lemon juice
• 4 tablespoons of chopped pistachio
• 200 ml of creme of military
• 1 peeled and crushed garlic clove
• Salt and ground black pepper to taste
• Olive oil

Preparation mode

In a container, place the fillets and season with lemon juice, garlic, black pepper and salt. Afterwards, transfer to a baking pan greased with olive oil, pass the soy cream over the fish and finish sprinkling with the pistachio. Bake in preheated oven at average temperature for 30 minutes. Serve next.

Ingredients

• 400 g of tilapia fillets
• 1 teaspoon of paprika
• 1 teaspoon of cumin
• 1 teaspoon of garlic powder
• 1 lemon juice
• 8 Corn tortillas
• 1 avocado sliced
• 1 cup of grated purple cabbage
• Salt and olive oil to taste

Preparation mode

In a container, season the tilapia fillets with paprika, cumin, garlic powder, salt and lemon juice. Book for 10 minutes. In a skillet, heat the olive oil over medium heat and grill the fish for 3-4 minutes on each side. In another skillet, heat the tortillas over low heat. Play the fish and assemble the tacos with fish, avocado and purple cabbage. Serve next.

Ingredients

• 400 g of bass fillet
• 1 pepper sliced ​​red
• 1 yellow pepper cut in slices
• 2 sliced ​​tomatoes
• 1 sliced ​​onion
• 200 ml of coconut milk
• 2 tablespoons of palm oil
• 1 lemon juice
• Salt, ground black pepper and chopped coriander to taste

Preparation mode

In a container, season the fish with salt, black pepper and lemon juice. In a large pan, make layers with fish, peppers, tomatoes and onion. Add coconut milk and palm oil. Cook over medium heat for about 20-25 minutes until the fish is cooked. Finish with coriander and serve then.

Fish Cupcake with Sweet Potato

Ingredients

• 300 g of hake
• 1 cup of tea sweet potato cooked and wrinkled
• 1/2 chopped onion
• 1 chopped garlic tooth
• 1 ovo
• 2 tablespoons of chopped green-smell
• 2 tablespoons of oatmeal
• 1/2 lemon juice
• Olive oil, salt and ground black pepper to taste

Preparation mode

In a bowl, season the fish with lemon juice, salt, black pepper and chopped garlic. Heat, in a nonstick skillet, a drizzle of olive oil over medium heat and grill the fish until soft. Let it cool a little and shred with a fork. In a large bowl, mix the shredded fish with the crushed sweet potato.

Add the onion, green smell, egg and oatmeal and mix everything until smooth. Season with salt and black pepper. Model the dumplings with your hands. Place them in a greased baking dish with olive oil and bake in preheated oven at 200 ° C for 25 to 30 minutes, turning half the time to brown equally. Serve next.

Tartar’s ATUM

Ingredients

• 200 g de atum cubed fresh
• 1/2 cubed avocado
• 1 tablespoon of olive oil
• 1 teaspoon of Dijon mustard
• 1/2 lemon juice
• 1 teaspoon of toasted sesame
• Sliced ​​chives, salt and ground black pepper to taste

Preparation mode

In a bowl, mix the tuna with the avocado. Add lemon juice, olive oil, dijon mustard and sesame and mix gently. Season with salt and black pepper and finish with the chives. Refrigerate for 30 minutes. Serve next.