Choosing carefully what to eat at night is essential to maintain a balanced eating routine. A healthy dinner can be light, nutritious and full of flavor at the same time, as long as attention is paid to the selection of ingredients and preparation method. Well-distributed proteins and intelligent combinations make all the difference. With some practical ideas, it becomes easier to avoid repetitive choices and opt for dishes that really sustain without causing discomfort.

Check out these three light and protein recipes for your daily dinner!

Ingredients

Pea puree

• 1 cup of tea pea
• 1 tablespoon of olive oil
• Water for cooking
• 2 tablespoons of milk
• 1 teaspoon chopped fresh mint
• Salt and ground black pepper to taste

Salmon

• 2 salmon fillets with skin
• 1 tablespoon of olive oil
• Salt and ground black pepper to taste
• 1 teaspoon of lemon juice

Preparation mode

Pea puree

In a pan, cook the peas in boiling water over medium heat for about 3 to 4 minutes, just until they are soft and very green in color. Drain and rinse quickly in cold water to preserve the color. Then, transfer to the blender and blend with the olive oil, milk, mint, salt and black pepper until you obtain a very smooth and shiny puree. If you want an even more refined texture, pass it through a sieve. Keep warm.

Salmon

In a container, Season the fillets with salt and black pepper. Then heat a frying pan over medium-high heat with olive oil. Place the salmon skin side down and press lightly for the first few seconds. Let it seal without moving for about 4 to 5 minutes, until a very golden and crispy crust forms. Flip and cook for another 2 to 3 minutes, keeping the inside juicy. Add the lemon juice. Then spread the pea puree on the plate, forming an elongated strip. Then, place the salmon on top. Serve immediately.

Ingredients

• 1 cup cooked and drained chickpeas
• 1/2 cup chopped broccoli
• 1/2 cup chopped cauliflower
• 1/3 cup grated carrot
• 1/4 cup chopped onion
• 1 clove of minced garlic
• 2 eggs
• 3 tablespoons of flour oat
• 1 tablespoon chopped parsley
• 1 teaspoon chopped chives
• 1/2 teaspoon fresh thyme
• 1/2 teaspoon dried oregano
• 1/2 teaspoon turmeric
• Salt and ground black pepper to taste
• 2 tablespoons of olive oil

Preparation mode

In a bowl, mash the chickpeas with a fork, leaving part of the grains whole to keep the texture visible. Add the broccoli, cauliflower, carrot, onion and garlic. Mix well. Add the eggs and stir until a moist base forms.

Add the oat flour and mix until you get a thick, slightly creamy dough that can be placed in the pan without running too much. Add the parsley, chives, thyme and oregano. Season with turmeric, salt and black pepper.

Heat a non-stick frying pan over medium heat with the olive oil. Place portions of the dough with a spoon and flatten slightly, forming discs, like small pancakes. Let it cook for about 3 to 4 minutes without stirring, until a golden crust forms. Carefully flip and cook the other side for the same amount of time. Repeat the process with the rest of the dough and then serve.

Ingredients

• 2 pieces of fresh tuna
• 2 tablespoons of white and black sesame
• 1/2 zucchini cut into thin slices
• 1 tablespoon of olive oil
• Juice of 1/2 lemon
• 1 teaspoon grated ginger
• Salt and ground black pepper to taste

Preparation mode

In a container, season the tuna with salt and black pepper and press the sesame seeds on all sides, forming a uniform crust. Then, heat a frying pan over high heat with a drizzle of olive oil and sear the tuna for about 1 minute on each side, keeping the inside pink. Book.

In the same skillet, reduce the heat to medium and add the zucchini. Saute quickly for 2 to 3 minutes, just until slightly soft, maintaining texture. In a container, mix the lemon juice and ginger and add to the zucchini while it is still hot. Serve the sliced ​​tuna over the warm salad.