On hotter days, opting for balanced, fresh preparations makes all the difference in your well-being. Fish-based dishes are nutritious alternatives, easy to digest and rich in quality proteins, as well as being versatile and combining with different side dishes. With simple techniques and mild seasonings, it is possible to create tasty meals that provide just the right amount of satiety, without weighing you down.

Next, check out 5 light and refreshing recipes with fish for lunch!

1. Pescada-branca ceviche

Ingredients

• 400 g of fillet white hake cut into cubes
• 1 cup mango cut into cubes
• 1/2 cup cherry tomatoes cut in half
• 1/2 cup diced cucumber
• 1/4 cup thinly sliced ​​red onion
• 1 chopped chili pepper
• 1/4 cup lemon juice
• 2 tablespoons of olive oil
• 2 tablespoons chopped coriander
• Salt to taste

Preparation mode

In a bowl, place the white hake and add the lemon juice and salt. Mix gently and refrigerate for 15 to 20 minutes, until the fish starts to turn white. Add the mango, cherry tomatoes, cucumber, red onion and finger pepper. Drizzle with olive oil and mix carefully so as not to break up the fish. Finish with coriander and adjust salt if necessary. Serve then.

Ingredients

Fish

• 2 fillets of tilapia cut into strips
• 1 tablespoon of olive oil
• 2 tablespoons of lemon juice
• Salt and ground black pepper to taste

Sauce

• 1 cup of natural yogurt
• 2 tablespoons chopped mint
• 1 tablespoon lemon juice
• 1 tablespoon of olive oil
• Salt to taste

Assembly

• 2 whole grain flatbreads
• 1 cup lettuce cut into strips
• 1/2 cup tomato cut into strips

Preparation mode

Fish

In a bowl, season the tilapia strips with lemon juice, salt and black pepper. Heat a frying pan with oil over medium heat and grill the fish until golden and cooked inside. Book.

Sauce and assembly

In a bowl, mix the natural yogurt, mint, lemon juice, olive oil and salt until a homogeneous sauce is formed. Book. Gently heat the wholemeal pita bread to make it easier to assemble. On each whole-grain pita bread, distribute the lettuce, tomato and grilled fish. Finish with the yogurt and mint sauce, roll up the wrap and serve immediately.

Ingredients

• 1 cup of brown rice
• 2 teacups of water
• 1 pinch of salt
• 2 fillets of salmon
• 1 tablespoon of olive oil
• 2 tablespoons of lemon juice
• 1 cup cucumber cut into slices
• 1/2 cup grated carrot
• 1/2 cup cherry tomatoes cut in half
• 2 tablespoons of sesame
• Salt and ground black pepper to taste

Preparation mode

In a pan, place the brown rice, water and salt. Cook, over low heat and with the pan covered, until the water dries and the brown rice is soft. Book. In a bowl, season the salmon fillets with lemon juice, salt and black pepper. Heat a frying pan with olive oil over medium heat and grill the salmon fillets until golden on the outside and cooked on the inside. Book. In a bowl, distribute the brown rice as a base. Arrange the grilled salmon pieces over the brown rice and add the cucumber, carrot, cherry tomato and sesame. Serve then.

Ingredients

• 2 cups of screw pasta
• 1 cup of tea atum solid in pieces
• 1 cup broccoli, cooked and cut into florets
• 1/2 cup of green corn tea
• 1/2 cup cherry tomatoes cut in half
• 2 tablespoons of olive oil
• 2 tablespoons of lemon juice
• Salt and ground black pepper to taste
• Water for cooking

Preparation mode

In a pan, add water and bring to a boil over medium heat. Add a tablespoon of salt and the pasta. Cook until the pasta is al dente. Drain and let cool. In a large bowl, place the screw noodles, tuna, broccoli, green corn and cherry tomatoes. Add the olive oil, lemon juice, salt and black pepper. Mix gently until all ingredients are incorporated. Refrigerate for 20 minutes and then serve.

Ingredients

• 2 tilapia fillets
• 1 tablespoon of olive oil
• 2 tablespoons of lemon juice
• 1 cup of tea cabbage finely sliced ​​purple
• 1/2 cup apple cut into strips
• 1/4 cup grated carrot
• 2 tablespoons of lemon juice
• 1 tablespoon olive oil
• Salt and ground black pepper to taste

Preparation mode

In a bowl, season the tilapia fillets with lemon juice, salt and black pepper. Heat a frying pan with oil over medium heat and grill the fillets until golden and cooked inside. Book. In a bowl, mix the red cabbage, apple and carrot. Add the lemon juice and olive oil, mixing well to coat all the ingredients. Serve the grilled tilapia accompanied by the salad.