Vitamin B12 is essential for the formation of blood cells, the functioning of the nervous system and the production of energy. Present mainly in foods of animal origin, it can be part of light, balanced and easy-to-prepare evening meals. Next, check out 4 healthy dinner recipes that help you include vitamin B12 in your everyday menu, without giving up flavor.
Ingredients
- 2 salmon fillets weighing approximately 150 g each
- 2 cups of leaf tea spinach
- 1 tablespoon olive oil
- Juice of 1/2 lemon
- 1 slice of lemon to finish
- Black pepper and salt to taste
Preparation mode
In a container, season the salmon fillets with lemon juice, salt and black pepper. Let it rest for five minutes to absorb the flavors. Heat a non-stick frying pan over medium heat and add half the olive oil. Place the fillets skin side down and grill for about four minutes, without moving, until golden. Carefully flip and grill for another three to four minutes, maintaining medium heat, until the salmon is cooked through and tender in the center. Remove from the frying pan and keep warm.
Then, in the same frying pan, add the rest of the olive oil and add the spinach. Sauté over medium heat for about two minutes, stirring gently, until the leaves wilt. Season with salt. Serve the salmon over the sautéed spinach and finish with the lemon slice on top.
Ingredients
- 800 g the sardine fresh clean
- 2 tablespoons olive oil
- 3 ripe tomatoes cut into medium slices
- 1 onion cut into thin slices
- 3 sliced garlic cloves
- Juice of 1 lemon
- Salt and ground black pepper to taste
- 1 teaspoon sweet paprika
- 2 tablespoons chopped parsley
- 1 tablespoon chopped chives
- 1 tablespoon fresh or dried thyme
- 1 tablespoon of oregano
Preparation mode
In a container, season the sardines with lemon juice, salt, black pepper and paprika, spreading well over the entire surface. Set aside for ten minutes. Grease a medium baking dish with half the olive oil. Make a layer with half the onion, tomato and garlic slices. Distribute the sardines over this base, without overlapping. Cover with the remaining onion, tomato and garlic.
Drizzle with the remaining olive oil and sprinkle the thyme and oregano. Bake in a preheated oven at 200°C for approximately 30 to 35 minutes, until the sardines are cooked, soft and lightly golden. Remove from the oven and finish with the chopped parsley and chives.
Ingredients
- 3 eggs
- 80 g the mushroom sliced paris
- 1 tablespoon olive oil
- 1 tablespoon chopped onion
- 1 tablespoon chopped chives
- 1 tablespoon chopped parsley
- Ground black pepper and salt to taste
Preparation mode
In a medium nonstick skillet, heat the olive oil over medium heat. Add the onion and sauté for about two minutes, stirring, until translucent. Add the mushroom and cook for approximately four to five minutes, until it releases the water and becomes slightly golden. Reserve in the frying pan.
In a container, break the eggs and beat lightly with a fork until the egg whites and yolks are mixed. Season with salt and black pepper. Pour the beaten eggs over the mushrooms in the pan, spreading them evenly.
Cook over low heat for about three minutes, until the base is firm. Sprinkle the chives and parsley on top, fold the omelet in half using a spatula and let it cook for another one to two minutes. Remove from heat and serve immediately.
Grilled meat with pumpkin puree
Ingredients
Pumpkin puree
- 500 g the pumpkin-cabotiá peeled and cut into medium cubes
- 1 tablespoon olive oil
- 1 clove of crushed garlic
- 60 ml of hot milk
- Grated nutmeg and salt to taste
- Water for cooking
Carne
- 400 g duckling in medium steaks
- 1 tablespoon olive oil
- 2 cloves of garlic, chopped
- Ground black pepper and salt to taste
Preparation mode
Pumpkin puree
Place the pumpkin in a medium saucepan, cover with water and place over medium heat. Cook for about 15 to 20 minutes, until the cubes are very soft when pierced with a fork. Drain all the water and return the pumpkin to the pan while it is still hot. Add the olive oil and crushed garlic. Mash well with a fork or masher until you get a smooth puree. Add the hot milk little by little, stirring, until you reach the desired texture. Adjust the salt, finish with nutmeg and keep warm over low heat, stirring occasionally.
Carne
In a container, season the meat with garlic, salt and black pepper, spreading it well on both sides. Heat a heavy skillet or grill over medium-high heat for about two minutes. Drizzle with olive oil and place the steaks, without overlapping them. Grill for approximately three minutes on each side for medium-rare meat, adjusting the time according to the thickness and desired doneness. Remove from heat and let the meat rest for two minutes before serving.
Arrange the pumpkin puree on the plate and place the grilled steaks on top or to the side. Serve immediately.