Chicken and fish are light, versatile and healthy proteins that adapt well to different preparations and spices. Because they are easier to digest and less greasy than other meats, they are excellent choices for Monday lunch. In addition, they contribute important nutrients such as protein, vitamins and minerals.

Next, check out 5 light dishes with chicken and fish for Monday!

Ingredients

Chicken

• 2 fillets of chicken breast
• 1 tablespoon of olive oil
• 1 chopped garlic tooth
• 1 teaspoon of thin herbs
• Salt and ground black pepper to taste
• 1/2 lemon juice

Salad

• 1 cup of arugula leaves
• 1 cup of spinach leaves
• 1 cup of purple lettuce tea
• 1 sliced ​​cucumber
• 1 cup of tea of ​​cherry tomatoes cut in half
• 2 tablespoons olive oil
• 1 tablespoon of balsamic vinegar
• Salt and ground black pepper to taste

Preparation mode

Chicken

In a bowl, season the fillets with olive oil, garlic, thin herbs, salt, black pepper and lemon juice. Let marine for at least 15 minutes. Heat a nonstick skillet over medium-high heat. Place the fillets and grill for about 5 to 7 minutes on each side, until golden brown and cook completely.

Salad

In a bowl, mix all leaves, cucumber and cherry tomatoes. Season with olive oil, vinegar, salt and black pepper. Mix gently. Serve the grilled chicken next to the green salad.

Tilapia moqueca

Ingredients

• 500 g de tilapia fillet
• 1 lemon juice
• 1 tsp of salt
• 1 tablespoon of olive oil
• 1 sliced ​​onion
• 1/2 red pepper cut into strips
• 1/2 yellow pepper cut into strips
• 2 seedless and chopped tomatoes
• 200 ml of homemade coconut milk
• 1 tablespoon of palm oil
• Chopped coriander and ground black pepper to taste

Preparation mode

In a container, season the tilapia fillets with lemon juice, salt and black pepper. Let marine for 15 minutes. In a wide pan, heat the olive oil and sauté the onion for 2 minutes. Add the peppers and tomatoes, sautéing until they begin to soften. Arrange the tilapia fillets on the vegetables, cover with coconut milk and cover the pan. Cook over low heat for about 10 to 15 minutes until the fish is soft. Add the palm oil at the end to give a special touch. Finish with coriander and serve then.

Ingredients

• 1 cup of tea cooked chicken and shredded
• 1 cup of boiled and drained chickpeas
• 2 cups of green leaves (lettuce, arugula and spinach)
• 1/2 grated carrot
• 1/2 cucumber cut in half moon
• 1/4 sliced ​​onion
• 1/2 cup tea of ​​cherry tomatoes cut in half
• 1 tablespoon of olive oil
• 1/2 lemon juice
• Chopped mint, salt and ground black pepper to taste

Preparation mode

In a large bowl, mix the chicken with the chickpeas. Add the carrot, the cucumber, the onion and the cherry tomatoes. Mix well. Add the green leaves. Mix gently so as not to wither. Season with olive oil, lemon juice, salt, black pepper and mint. Mix gently and serve next.

Ingredients

Fish

• 2 fillets of white fish
• 1 tablespoon of lemon juice
• 1 teaspoon of chopped garlic
• 1 teaspoon of thyme
• Salt and ground black pepper to taste
• 1 tablespoon of olive oil

Legumes

• 1/2 Zucchini cut into strips
• 1/2 red pepper cut into strips
• 1/2 sliced ​​onion
• 6 creek tomatoes cut in half
• 1 tablespoon of olive oil
• Salt and ground black pepper to taste
• Parsley to decorate

Preparation mode

Fish

In a container, season the fillets with lemon juice, garlic, thyme, salt and black pepper. Let marine for 15 minutes. Heat the olive oil in a nonstick skillet over medium heat. Place the fillets and grill for about 3 to 5 minutes on each side, until golden gold and soft inside. Reserve.

Legumes

In a skillet, heat the olive oil and sauté the onion, peppers and zucchini for 5 minutes, stirring occasionally. Add the cherry tomatoes and season with salt and black pepper. Cook for another 2 to 3 minutes. Serve the fish fillets on a vegetable bed or next door. Decorate the dish with parsley.

Chicken roasted kebab

Ingredients

• 500 g de chicken breast groundly
• 1 cup of wheat tea for kebab
• 1 cup of hot water
• 1/2 chopped onion
• 2 chopped garlic cloves
• 1 tablespoon of chopped mint
• 1 tablespoon chopped parsley
• 1 tablespoon of olive oil
• Salt and ground black pepper to taste
• 1/2 lemon juice
• Olive oil

Preparation mode

In a bowl, place the wheat for kibe and cover with hot water. Let it hydrate for about 30 minutes until soft. Then drain well and squeeze with your hands to remove excess water. In another container, mix the ground chicken with hydrated wheat, onion, garlic, mint, parsley, olive oil, lemon juice, salt and black pepper. Stir well until it forms a homogeneous mass.

Grease a baking sheet with olive oil and spread the kibe mass, pressing slightly with a spatula to level. Bake in preheated oven at 200 ° C for about 30 to 35 minutes, or until lightly brown at the edges. Serve next.