Very healthy lubina fish recipes
Very healthy lubina fish recipes

One fish that is always a triumph with diners is lubina, a fish with an incomparable texture and flavour! What's more, it is very easy to prepare. It doesn't require much preparation and can be served with anything.

The health benefits of lubina

Lubina is a very low-fat fish, so it is recommended for people who follow a specific diet. It also has high levels of protein and minerals such as potassium, phosphorus, magnesium and iron, as well as B vitamins. Like cod and skate, lubina is a very lean white fish – ideal if you want to lose weight or start eating healthier!

It has an exquisite and very delicate flavour and, best of all, it is boneless, so it is also recommended for children! The best time to eat lubina is from November to March. You can find two different types of lubina: wild and farmed. Wild lubina is characterised by its pale pink flesh colour and stronger taste; it feeds on crustaceans and small fish. However, farmed lubina has white flesh and a milder flavour than wild lubina - both are delicious!

Baked lubina recipe

One of the most traditional and common ways of preparing fish is baked and lubina is no exception.

Ingredients

  • One lubina.
  • Three oven potatoes.
  • One green pepper.
  • One pear tomato.
  • Three cloves of garlic.
  • Two spring onions.
  • 30 millilitres of white cooking wine.
  • Vinegar.
  • Coarse salt.
  • Extra virgin olive oil.
  • Freshly ground black pepper.
  • A sprig of parsley or dried parsley.
  • Cayenne (optional).

Preparation

  • The first thing to do is to clean the lubina very well. To do this, remove the head and remove the loins. You can ask the fishmonger to do this for you, but keep these parts, as they are ideal for making fish stock for this recipe and for others you may want to make.
  • Place a saucepan on the hob, of sufficient size, and heat plenty of water. Add the lubina head, tail and central bone. They should be covered by the water.
  • Add the parsley sprigs or dried parsley and the spring onion stalks.
  • Pour in the wine and season with salt and pepper.
  • Leave to cook for 15 minutes over a medium-high heat.
  • When ready, strain the stock and set aside.
  • Once the stock is ready, peel the potatoes and cut them into thin slices. Remember that each slice should be more or less the same thickness so that they cook evenly in the oven.
  • On a baking tray, drizzle a little olive oil. You can use kitchen paper or a special brush to cover the whole surface, as you will have to place the potatoes on it.
  • Cut the spring onions into julienne strips and add them to the tray with the potatoes.
  • Cut the pepper into julienne strips and the tomato into crescents and place them in the tray with the rest of the vegetables.
  • Season to taste with salt and pepper.
  • Pour a drizzle of olive oil on top.
  • Bake in the oven at 200ºC for half an hour.
  • Cut the lubina into quarters. Again, this step can be done in the fishmonger's shop.
  • Season the fish with salt and pepper and place them on top of the potatoes. Be careful with the times, as the potatoes need half an hour, but lubina only needs eight to ten minutes.
  • Place the lubina in the same tray as the potatoes, so that the skin of the fish is in contact with the vegetables.
  • Raise the temperature to 220ºC.
  • While the potatoes and fish are in the oven, peel and slice the garlic.
  • Place a drizzle of olive oil in a frying pan and fry the garlic and cayenne, if you decide to use it.
  • Add a glass (250 millilitres) of the fish stock you have prepared.
  • Sprinkle with chopped parsley.
  • Leave on a medium-high heat for five minutes, until the stock is reduced.
  • When the fish is ready, remove and season with a little vinegar. It is best to spray it on using a special spray bottle.
  • Remove the fish and serve to the guests. Pour the refried garlic over the fish.
  • Serve the fish with potatoes, spring onions, peppers and tomatoes.
  • Don't forget to buy bread, as this is a recipe which, due to the broth, needs to be accompanied by a good piece of bread.
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