{"id":4135,"date":"2023-04-20T09:08:11","date_gmt":"2023-04-20T09:08:11","guid":{"rendered":"https:\/\/www.refitness.se\/blog\/?p=4135"},"modified":"2023-04-25T16:52:15","modified_gmt":"2023-04-25T16:52:15","slug":"5-goda-fiskrecept","status":"publish","type":"post","link":"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat\/5-goda-fiskrecept\/","title":{"rendered":"5 Goda Recept P\u00e5 Fisk"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4135\" class=\"elementor elementor-4135\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-63725875 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"63725875\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4bced1bc\" data-id=\"4bced1bc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2eaf9b2e elementor-widget elementor-widget-shortcode\" data-id=\"2eaf9b2e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Inneh\u00e5ll<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat\/5-goda-fiskrecept\/#5_stycken_proteinrika_fiskrecept\" >5 stycken proteinrika fiskrecept<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat\/5-goda-fiskrecept\/#Torsk_med_sotpotatis_och_grona_artor\" >Torsk med s\u00f6tpotatis och gr\u00f6na \u00e4rtor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat\/5-goda-fiskrecept\/#Ortbakad_vitfisk_med_potatismos\" >\u00d6rtbakad vitfisk med potatismos<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat\/5-goda-fiskrecept\/#Sotpotatisfiskkakor_med_couscous_och_tzatziki\" >S\u00f6tpotatisfiskkakor med couscous och tzatziki<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat\/5-goda-fiskrecept\/#Fiskfile_provencale_med_ratatouille_och_bulgur\" >Fiskfil\u00e9 proven\u00e7ale med ratatouille och bulgur<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat\/5-goda-fiskrecept\/#Lax-_och_spenatfyllda_sotpotatis\" >Lax- och spenatfyllda s\u00f6tpotatis<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-47d75f77 elementor-widget elementor-widget-heading\" data-id=\"47d75f77\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><span class=\"ez-toc-section\" id=\"5_stycken_proteinrika_fiskrecept\"><\/span>5 stycken proteinrika fiskrecept<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-32255a02 elementor-widget elementor-widget-text-editor\" data-id=\"32255a02\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Proteinrika fiskrecept <span style=\"font-size: inherit; text-align: inherit; background-color: var(--palettecolor7); color: var(--theme-text-color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); font-weight: var(--fontWeight); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform);\">kan man inte f\u00e5 f\u00f6r m\u00e5nga utav. H\u00e4r kommer 5 stycken proteinrika matr\u00e4tter p\u00e5 fisk. Passa \u00e4ven p\u00e5 att l\u00e4ra dig mer om <a href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat-for-viktnedgang\/\">proteinrik mat<\/a>. Njut!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2b0f1b09 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2b0f1b09\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-6484dba4\" data-id=\"6484dba4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c9e2550 elementor-widget elementor-widget-heading\" data-id=\"c9e2550\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Torsk_med_sotpotatis_och_grona_artor\"><\/span>Torsk med s\u00f6tpotatis och gr\u00f6na \u00e4rtor<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3b9d2682 elementor-widget elementor-widget-image\" data-id=\"3b9d2682\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Cod_with_roasted_sweet_potatoes_and_green_peas_249eb129-a72a-4b28-90df-43f1b0740959.png\" class=\"attachment-large size-large wp-image-4147 not-transparent\" alt=\"Torsk med s\u00f6tpotatis och gr\u00f6na \u00e4rtor serverad p\u00e5 en tallrik\" srcset=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Cod_with_roasted_sweet_potatoes_and_green_peas_249eb129-a72a-4b28-90df-43f1b0740959.png 1024w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Cod_with_roasted_sweet_potatoes_and_green_peas_249eb129-a72a-4b28-90df-43f1b0740959-300x300.png 300w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Cod_with_roasted_sweet_potatoes_and_green_peas_249eb129-a72a-4b28-90df-43f1b0740959-150x150.png 150w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Cod_with_roasted_sweet_potatoes_and_green_peas_249eb129-a72a-4b28-90df-43f1b0740959-768x768.png 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-has-transparency=\"false\" data-dominant-color=\"817769\" style=\"--dominant-color: #817769\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4fd4f01a\" data-id=\"4fd4f01a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7e80a5dc elementor-widget elementor-widget-text-editor\" data-id=\"7e80a5dc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Ingredienser &#8211; 1 portion:<\/p><ul><li>200 g torskfil\u00e9 (f\u00e4rsk eller tinad)<\/li><li>Salt och peppar, efter smak<\/li><li>1\/2 msk olivolja<\/li><li>1 liten s\u00f6tpotatis, skalad och skuren i t\u00e4rningar(250g)<\/li><li>1 dl gr\u00f6na \u00e4rtor (f\u00e4rska eller frysta)<\/li><li>1 vitl\u00f6ksklyfta, finhackad<\/li><li>1\/2 citron, saften och zest<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-72a9c762 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"72a9c762\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3801806f\" data-id=\"3801806f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-152caba6 elementor-widget elementor-widget-text-editor\" data-id=\"152caba6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Tillagning<\/strong>:<\/p><ol><li><p>F\u00f6rv\u00e4rm ugnen till 200\u00b0C . Placera s\u00f6tpotatist\u00e4rningarna p\u00e5 en bakpl\u00e5t och ringla \u00f6ver lite olivolja, salt och peppar. Blanda f\u00f6r att t\u00e4cka potatisen j\u00e4mnt och rosta i ugnen i 20-25 minuter, eller tills de \u00e4r mjuka och gyllene. V\u00e4nd potatisen en g\u00e5ng under rostningen.<\/p><\/li><li><p>N\u00e4r s\u00f6tpotatisen \u00e4r n\u00e4stan klar, f\u00f6rbered torsken. Krydda torskfil\u00e9n med salt och peppar p\u00e5 b\u00e5da sidor.<\/p><\/li><li><p>V\u00e4rm olivolja i en stekpanna \u00f6ver medelh\u00f6g v\u00e4rme. L\u00e4gg torskfil\u00e9n i pannan och stek i 3-4 minuter p\u00e5 varje sida, eller tills fisken \u00e4r genomstekt och flagnar l\u00e4tt.<\/p><\/li><li><p>I en annan stekpanna, v\u00e4rm lite olivolja och tills\u00e4tt finhackad vitl\u00f6k. Fr\u00e4s i cirka 1 minut tills den \u00e4r mjuk och doftar gott. Tills\u00e4tt gr\u00f6na \u00e4rtor\u00a0 och fr\u00e4s i ytterligare 2-3 minuter, eller tills \u00e4rtorna \u00e4r varma \u00e4r n\u00e5got mjuka.<\/p><\/li><li><p>L\u00e4gg den stekta torsken p\u00e5 en tallrik och toppa med gr\u00f6na \u00e4rtor och rostad s\u00f6tpotatis. Ringla \u00f6ver citronsaft och str\u00f6 \u00f6ver citronzest och eventuellt hackad persilja eller dill.<\/p><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4e4e0b01 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4e4e0b01\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3fc31dba\" data-id=\"3fc31dba\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1bd86ae8 elementor-widget elementor-widget-text-editor\" data-id=\"1bd86ae8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>N\u00e4ringsv\u00e4rde:<\/p><table><thead><tr><th>Protein<\/th><th>Kolhydrater<\/th><th>Fett<\/th><th>kcal<\/th><\/tr><\/thead><tbody><tr><td>42g<\/td><td>50g<\/td><td>7g<\/td><td>460<\/td><\/tr><\/tbody><\/table>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4480111 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"4480111\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-657e88b5 elementor-widget elementor-widget-text-editor\" data-id=\"657e88b5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Vad \u00e4r skillnaden p\u00e5 <a href=\"https:\/\/www.refitness.se\/blog\/kost\/bra-mat-vs-dalig-mat\/\">Bra Mat och\u00a0 D\u00e5lig Mat<\/a> ?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-51be0f96 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"51be0f96\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-48d20e3a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"48d20e3a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3bc9548b\" data-id=\"3bc9548b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3534940 elementor-widget elementor-widget-heading\" data-id=\"3534940\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Ortbakad_vitfisk_med_potatismos\"><\/span>\u00d6rtbakad vitfisk med potatismos<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-858c476 elementor-widget elementor-widget-image\" data-id=\"858c476\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Herb-baked_white_fish_with_mashed_potatoes_and_gre_0e66990c-1d01-4af8-b9c9-861d7d0e5e76.png\" class=\"attachment-large size-large wp-image-4146 not-transparent\" alt=\"Fiskrecept \u00d6rtbakad vitfisk med potatismos serverad p\u00e5 en tallrik\" srcset=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Herb-baked_white_fish_with_mashed_potatoes_and_gre_0e66990c-1d01-4af8-b9c9-861d7d0e5e76.png 1024w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Herb-baked_white_fish_with_mashed_potatoes_and_gre_0e66990c-1d01-4af8-b9c9-861d7d0e5e76-300x300.png 300w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Herb-baked_white_fish_with_mashed_potatoes_and_gre_0e66990c-1d01-4af8-b9c9-861d7d0e5e76-150x150.png 150w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Herb-baked_white_fish_with_mashed_potatoes_and_gre_0e66990c-1d01-4af8-b9c9-861d7d0e5e76-768x768.png 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-has-transparency=\"false\" data-dominant-color=\"78705b\" style=\"--dominant-color: #78705b\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-58f51458\" data-id=\"58f51458\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7404eddb elementor-widget elementor-widget-text-editor\" data-id=\"7404eddb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Ingredienser &#8211; 1 portion:<\/p><ul><li>200 g vitfiskfil\u00e9 (t.ex. torsk, kolja eller sej)<\/li><li>Salt och peppar, efter smak<\/li><li>1\/2 msk olivolja<\/li><li>1 vitl\u00f6ksklyfta, finhackad<\/li><li>1\/2 citron, saften och zest<\/li><li>1 msk hackad f\u00e4rsk persilja<\/li><li>1 msk hackad f\u00e4rsk dill<\/li><li>5 stor potatis (250g), skalad och skuren i bitar<\/li><li>1 dl larsas grekiska yoghurt<\/li><li>Salt och peppar, efter smak<\/li><li>1 knippe haricots verts (ca 100g)<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5b381972 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5b381972\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c8777f8\" data-id=\"c8777f8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4903b231 elementor-widget elementor-widget-text-editor\" data-id=\"4903b231\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Tillagning<\/strong>:<\/p><ol><li><p>F\u00f6rv\u00e4rm ugnen till 200\u00b0C . Krydda vitfiskfil\u00e9n med salt och peppar p\u00e5 b\u00e5da sidor.<\/p><\/li><li><p>Blanda olivolja, finhackad vitl\u00f6k, citronsaft, citronzest, hackad persilja och dill i en liten sk\u00e5l. L\u00e4gg fisken p\u00e5 en bakpl\u00e5t och pensla med \u00f6rt- och vitl\u00f6ksblandningen.<\/p><\/li><li><p>Baka fisken i ugnen i 10-15 minuter, eller tills den \u00e4r genomstekt och flagnar l\u00e4tt.<\/p><\/li><li><p>Under tiden, koka potatisbitarna i en kastrull med saltat vatten tills de \u00e4r mjuka, cirka 15-20 minuter. N\u00e4r potatisen \u00e4r klar, h\u00e4ll av vattnet och tills\u00e4tt larsas grekiska yoghurt eller 1 dl mj\u00f6lk. Mosa potatisen med en potatisst\u00f6t eller gaffel till \u00f6nskad konsistens. Smaka av med salt och peppar.<\/p><\/li><li><p>\u00c5ngkoka eller koka haricote vert i en annan kastrull lite vatten i 3-4 minuter, eller tills de \u00e4r krispiga och gr\u00f6na. H\u00e4ll av vattnet.<\/p><\/li><li><p>Servera den \u00f6rtbakade vitfisken med potatismos och haricots verts p\u00e5 en tallrik.<\/p><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-77552df elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"77552df\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-55bc161a\" data-id=\"55bc161a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3aae656d elementor-widget elementor-widget-text-editor\" data-id=\"3aae656d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>N\u00e4ringsv\u00e4rde:<\/p><table><thead><tr><th>Protein<\/th><th>Kolhydrater<\/th><th>Fett<\/th><th>kcal<\/th><\/tr><\/thead><tbody><tr><td>42g<\/td><td>46g<\/td><td>7g<\/td><td>438<\/td><\/tr><\/tbody><\/table>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3ec48f3 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"3ec48f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-40cf8ad9 elementor-widget elementor-widget-text-editor\" data-id=\"40cf8ad9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Hoppas du kommer gilla dessa fiskrecept. Vi har \u00e4ven <a href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat\/5-proteinrika-vegetariska-recept\/\">5 goda och proteinrika vegetariska recept<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-195f719c elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"195f719c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4aef5507 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4aef5507\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-71f77f25\" data-id=\"71f77f25\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3563d241 elementor-widget elementor-widget-heading\" data-id=\"3563d241\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Sotpotatisfiskkakor_med_couscous_och_tzatziki\"><\/span>S\u00f6tpotatisfiskkakor med couscous och tzatziki<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5f523ad7 elementor-widget elementor-widget-image\" data-id=\"5f523ad7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Sweet_potato_fish_cakes_with_couscous_and_tzatziki_1c36e0bc-4506-422b-b035-8d20440ad5f1.png\" class=\"attachment-large size-large wp-image-4142 not-transparent\" alt=\"Fiskrecept s\u00f6tpotatisfiskkakor med couscous och tzatziki servas p\u00e5 en tallrik\" srcset=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Sweet_potato_fish_cakes_with_couscous_and_tzatziki_1c36e0bc-4506-422b-b035-8d20440ad5f1.png 1024w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Sweet_potato_fish_cakes_with_couscous_and_tzatziki_1c36e0bc-4506-422b-b035-8d20440ad5f1-300x300.png 300w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Sweet_potato_fish_cakes_with_couscous_and_tzatziki_1c36e0bc-4506-422b-b035-8d20440ad5f1-150x150.png 150w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Sweet_potato_fish_cakes_with_couscous_and_tzatziki_1c36e0bc-4506-422b-b035-8d20440ad5f1-768x768.png 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-has-transparency=\"false\" data-dominant-color=\"6d6355\" style=\"--dominant-color: #6d6355\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-7835e36b\" data-id=\"7835e36b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-19af88ab elementor-widget elementor-widget-text-editor\" data-id=\"19af88ab\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Ingredienser &#8211; 1 portion:<\/p><ul><li>200 g vitfiskfil\u00e9 (t.ex. torsk, kolja eller sej), kokt och smulad<\/li><li>1\/2 medelstor s\u00f6tpotatis, skalad, kokt och mosad<\/li><li>1\/2 liten gul l\u00f6k, finhackad<\/li><li>2 st vitl\u00f6ksklyftor, finhackad<\/li><li>1\/2 msk olivolja<\/li><li>Salt och peppar, efter smak<\/li><li>1\/2 tsk paprikapulver<\/li><li>1\/2 tsk kummin<\/li><li>1 dl couscous ca 40g<\/li><li>2 dl kokande vatten<\/li><li>1 dl larsas grekiska yoghurt\u00a0<\/li><li>1\/4 gurka, skalad och riven<\/li><li>1 msk hackad f\u00e4rsk mynta eller dill<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2d7bcd94 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2d7bcd94\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5368bcae\" data-id=\"5368bcae\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7ebe0b5d elementor-widget elementor-widget-text-editor\" data-id=\"7ebe0b5d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Tillagning<\/strong>:<\/p><ol><li><p>T\u00e4rna s\u00f6tpotatis och koka i en kastrull i ca 30 minuter.<\/p><\/li><li><p>Koka vit fisk i en kastrull med vatten. Anv\u00e4nda en p\u00e5se n\u00e4r du kokar fisken.<\/p><\/li><li><p>L\u00e5t fisk och s\u00f6tpotatis svalna.\u00a0 Smula sedans\u00f6nder fisken och mosa potatisen i varsin sk\u00e5l.<\/p><\/li><li><p>Blanda den kokta, smulade vitfisken med den mosade s\u00f6tpotatisen, finhackad l\u00f6k och vitl\u00f6k, paprikapulver och kummin i en sk\u00e5l. Krydda med salt och peppar. Forma blandningen till 2-3 fiskkakor.<\/p><\/li><li><p>V\u00e4rm olivolja i en stekpanna \u00f6ver medelh\u00f6g v\u00e4rme. Stek fiskkakorna i cirka 4-5 minuter p\u00e5 varje sida, eller tills de \u00e4r gyllene och genomstekta.<\/p><\/li><li><p>Under tiden, h\u00e4ll couscous i en sk\u00e5l och tills\u00e4tt kokande vatten. T\u00e4ck sk\u00e5len med en tallrik eller plastfolie och l\u00e5t st\u00e5 i 5 minuter, eller tills vattnet absorberats. Fluffa couscousen med en gaffel och smaka av med salt och peppar.<\/p><\/li><li><p>F\u00f6rbered tzatzikin genom att blanda larsas grekiska yoghurt, riven gurka, finhackad vitl\u00f6k och hackad mynta eller dill i en sk\u00e5l. Smaka av med salt och peppar.<\/p><\/li><li><p>Servera s\u00f6tpotatisfiskkakorna med couscous och en gener\u00f6s klick tzatziki.<\/p><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4968ea09 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4968ea09\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a2190a\" data-id=\"a2190a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6538177 elementor-widget elementor-widget-text-editor\" data-id=\"6538177\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>N\u00e4ringsv\u00e4rde:<\/p><table><thead><tr><th>Protein<\/th><th>Kolhydrater<\/th><th>Fett<\/th><th>kcal<\/th><\/tr><\/thead><tbody><tr><td>53g<\/td><td>51g<\/td><td>7 g<\/td><td>498<\/td><\/tr><\/tbody><\/table>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5efa1bf2 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"5efa1bf2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5365758c elementor-widget elementor-widget-text-editor\" data-id=\"5365758c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Proteinrika fiskrecept som du kan \u00e4ta om och om igen. Vill du \u00e4ven ha k<a href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat\/10-kalorisnala-saser-alla-under-50-kcal-per-portion\/\">alorisn\u00e5la s\u00e5srecept<\/a> ?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1c47f627 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"1c47f627\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3e5e77 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3e5e77\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-38a386ab\" data-id=\"38a386ab\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3fcfca07 elementor-widget elementor-widget-heading\" data-id=\"3fcfca07\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Fiskfile_provencale_med_ratatouille_och_bulgur\"><\/span>Fiskfil\u00e9 proven\u00e7ale med ratatouille och bulgur<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-457d3acc elementor-widget elementor-widget-image\" data-id=\"457d3acc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Fish_fillet_provencale_with_ratatouille_and_bulgur_9cbe2fd0-bca0-46c4-94ce-c49ac7e1a5c5.png\" class=\"attachment-large size-large wp-image-4141 not-transparent\" alt=\"Fiskrecept provencale med ratatouille med bulgur serverad p\u00e5 en tallrik\" srcset=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Fish_fillet_provencale_with_ratatouille_and_bulgur_9cbe2fd0-bca0-46c4-94ce-c49ac7e1a5c5.png 1024w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Fish_fillet_provencale_with_ratatouille_and_bulgur_9cbe2fd0-bca0-46c4-94ce-c49ac7e1a5c5-300x300.png 300w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Fish_fillet_provencale_with_ratatouille_and_bulgur_9cbe2fd0-bca0-46c4-94ce-c49ac7e1a5c5-150x150.png 150w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Fish_fillet_provencale_with_ratatouille_and_bulgur_9cbe2fd0-bca0-46c4-94ce-c49ac7e1a5c5-768x768.png 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-has-transparency=\"false\" data-dominant-color=\"a08369\" style=\"--dominant-color: #a08369\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-63284bb5\" data-id=\"63284bb5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-206d2de4 elementor-widget elementor-widget-text-editor\" data-id=\"206d2de4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Ingredienser &#8211; 1 portion:<\/p><ul><li>200 g fiskfil\u00e9 (t.ex. torsk, kolja eller sej)<\/li><li>Salt och peppar, efter smak<\/li><li>1\/2 msk olivolja<\/li><li>1\/2 liten gul l\u00f6k, hackad<\/li><li>1 vitl\u00f6ksklyfta, finhackad<\/li><li>1\/2 liten zucchini, skivad<\/li><li>1\/2 liten aubergine, skivad<\/li><li>1\/2 r\u00f6d paprika, skivad<\/li><li>1\/2 msk tomatpur\u00e9<\/li><li>100g krossade tomater<\/li><li>1\/2 tsk torkad basilika<\/li><li>1\/2 tsk torkad timjan<\/li><li>Salt och peppar, efter smak<\/li><li>40 g bulgur (okokt)<\/li><li>2,5 dl vatten<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-13693fee elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"13693fee\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7fd5a0a9\" data-id=\"7fd5a0a9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-19e012d3 elementor-widget elementor-widget-text-editor\" data-id=\"19e012d3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Tillagning<\/strong>:<\/p><ol><li><p>Krydda fiskfil\u00e9n med salt och peppar p\u00e5 b\u00e5da sidor.<\/p><\/li><li><p>V\u00e4rm olivolja i en stekpanna \u00f6ver medelh\u00f6g v\u00e4rme. Stek fiskfil\u00e9n i cirka 4-5 minuter p\u00e5 varje sida, eller tills den \u00e4r genomstekt och flagnar l\u00e4tt. Ta bort fisken fr\u00e5n pannan och t\u00e4ck den f\u00f6r att h\u00e5lla den varm.<\/p><\/li><li><p>I samma panna, tills\u00e4tt hackad gul l\u00f6k och finhackad vitl\u00f6k och fr\u00e4s i n\u00e5gra minuter tills l\u00f6ken \u00e4r mjuk. Tills\u00e4tt zucchini, aubergine och paprika och stek i ytterligare 5-7 minuter, eller tills gr\u00f6nsakerna \u00e4r mjuka och gyllene.<\/p><\/li><li><p>Blanda i tomatpur\u00e9, krossade tomater, basilika och timjan. Smaka av med salt och peppar och l\u00e5t ratatouille-s\u00e5sen sjuda i 5-10 minuter.<\/p><\/li><li><p>Under tiden, koka bulgur enligt f\u00f6rpackningens anvisningar, vanligtvis genom att koka upp 2,5 dl vatten och tills\u00e4tta bulgur. L\u00e5t sjuda p\u00e5 l\u00e5g v\u00e4rme i cirka 10-15 minuter, eller tills allt vatten absorberats. Fluffa bulgur med en gaffel.<\/p><\/li><li><p>Servera fiskfil\u00e9n proven\u00e7ale \u00f6ver en b\u00e4dd av bulgur och toppa med ratatouille-s\u00e5sen.<\/p><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-647ffea1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"647ffea1\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4eb9a1ff\" data-id=\"4eb9a1ff\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-492e3549 elementor-widget elementor-widget-text-editor\" data-id=\"492e3549\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>N\u00e4ringsv\u00e4rde:<\/p><table><thead><tr><th>Protein<\/th><th>Kolhydrater<\/th><th>Fett<\/th><th>kcal<\/th><\/tr><\/thead><tbody><tr><td>41 g<\/td><td>49g<\/td><td>7g<\/td><td>443<\/td><\/tr><\/tbody><\/table>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-62777a7a elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"62777a7a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2bec9505 elementor-widget elementor-widget-text-editor\" data-id=\"2bec9505\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Kolla \u00e4ven in v\u00e5ra proteinrika <a href=\"https:\/\/www.refitness.se\/blog\/kost\/5-goda-proteinrika-recept-pa-kyckling\/\">kycklingrecept<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6fa4ce6f elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"6fa4ce6f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-23dbdb3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"23dbdb3\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-7c294953\" data-id=\"7c294953\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-79406afb elementor-widget elementor-widget-heading\" data-id=\"79406afb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Lax-_och_spenatfyllda_sotpotatis\"><\/span>Lax- och spenatfyllda s\u00f6tpotatis<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1ea408ce elementor-widget elementor-widget-image\" data-id=\"1ea408ce\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Salmon_and_spinach_filled_sweet_potato_boats_bedac40a-44e6-453b-a838-0bb0e414ca2d.png\" class=\"attachment-large size-large wp-image-3972\" alt=\"proteinrik fiskrecept laxmatr\u00e4tt med s\u00f6tpotatis\" srcset=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Salmon_and_spinach_filled_sweet_potato_boats_bedac40a-44e6-453b-a838-0bb0e414ca2d.png 1024w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Salmon_and_spinach_filled_sweet_potato_boats_bedac40a-44e6-453b-a838-0bb0e414ca2d-300x300.png 300w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Salmon_and_spinach_filled_sweet_potato_boats_bedac40a-44e6-453b-a838-0bb0e414ca2d-150x150.png 150w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_Salmon_and_spinach_filled_sweet_potato_boats_bedac40a-44e6-453b-a838-0bb0e414ca2d-768x768.png 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-398e264a\" data-id=\"398e264a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e7ef891 elementor-widget elementor-widget-text-editor\" data-id=\"e7ef891\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Ingredienser &#8211; 1 portion:<\/p><ul><li>150 g laxfil\u00e9, kokt eller grillad<\/li><li>1 medelstor s\u00f6tpotatis<\/li><li>1\/2 msk olivolja<\/li><li>1\/2 liten gul l\u00f6k, finhackad<\/li><li>1 vitl\u00f6ksklyfta, finhackad<\/li><li>1 knippe f\u00e4rsk spenat, grovt hackad<\/li><li>1 dl larsas grekiska yoghurt<\/li><li>Salt och peppar, efter smak<\/li><li>1\/2 tsk paprikapulver<\/li><li>1\/2 tsk dill, hackad (valfritt)<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4129b527 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4129b527\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-501945d2\" data-id=\"501945d2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-16996271 elementor-widget elementor-widget-text-editor\" data-id=\"16996271\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Tillagning<\/strong>:<\/p><ol><li><p>F\u00f6rv\u00e4rm ugnen till 200\u00b0C. Skrubba s\u00f6tpotatisen och stick n\u00e5gra h\u00e5l i den med en gaffel. Placera s\u00f6tpotatisen p\u00e5 en bakpl\u00e5t och gr\u00e4dda i ugnen i 45-60 minuter, eller tills den \u00e4r mjuk.<\/p><\/li><li><p>Under tiden, v\u00e4rm olivolja i en stekpanna \u00f6ver medelh\u00f6g v\u00e4rme. Tills\u00e4tt finhackad gul l\u00f6k och vitl\u00f6k och fr\u00e4s i n\u00e5gra minuter tills l\u00f6ken \u00e4r mjuk. Tills\u00e4tt hackad spenat och stek i ytterligare 1-2 minuter. Ta bort fr\u00e5n v\u00e4rmen och l\u00e5t svalna n\u00e5got.<\/p><\/li><li><p>Sk\u00e4r en l\u00e4ngsg\u00e5ende riktning i den bakade s\u00f6tpotatisen och gr\u00f6p f\u00f6rsiktigt ur med en sked, l\u00e4mna kvar en 2-3 cm v\u00e4gg av s\u00f6tpotatis i skalet. Mosa s\u00f6tpotatisen i en sk\u00e5l och blanda med grekisk yoghurt, spenatblandningen och mosad kokt eller grillad lax. Krydda med salt, peppar och paprikapulver.<\/p><\/li><li><p>Fyll s\u00f6tpotatisskalet med lax- och spenatblandningen och gr\u00e4dda i ugnen i ytterligare 10-15 minuter, eller tills fyllningen \u00e4r genomvarm.<\/p><\/li><li><p>Servera den fyllda s\u00f6tpotatisen toppad med hackad dill, om s\u00e5 \u00f6nskas.<\/p><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-45a13a60 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"45a13a60\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-75cc9cdf\" data-id=\"75cc9cdf\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7d74ffa elementor-widget elementor-widget-text-editor\" data-id=\"7d74ffa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>N\u00e4ringsv\u00e4rde:<\/p><table><thead><tr><th>Protein<\/th><th>Kolhydrater<\/th><th>Fett<\/th><th>kcal<\/th><\/tr><\/thead><tbody><tr><td>40g<\/td><td>48g<\/td><td>24g<\/td><td>585<\/td><\/tr><\/tbody><\/table>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-12d76079 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"12d76079\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b7ef8e2 elementor-widget elementor-widget-text-editor\" data-id=\"b7ef8e2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Hoppas du testar n\u00e5gon av dessa fiskrecept , titta g\u00e4rna in v\u00e5ra <a href=\"https:\/\/www.refitness.se\/blog\/kost\/5-goda-proteinrika-recept-pa-kyckling\/\">kycklingrecept<\/a> ocks\u00e5.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>5 stycken proteinrika fiskrecept Proteinrika fiskrecept kan man inte f\u00e5 f\u00f6r m\u00e5nga utav. H\u00e4r kommer 5 stycken proteinrika matr\u00e4tter p\u00e5 fisk. Passa \u00e4ven p\u00e5 att l\u00e4ra dig mer om proteinrik mat. Njut! Torsk med s\u00f6tpotatis och gr\u00f6na \u00e4rtor Ingredienser &#8211; 1 portion: 200 g torskfil\u00e9 (f\u00e4rsk eller tinad) Salt och peppar, efter smak 1\/2 msk [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4154,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[33],"tags":[],"class_list":["post-4135","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-proteinrik-mat"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Fiskrecept f\u00f6r Lunch &amp; Middag, h\u00f6g proteinhalt och l\u00e4tta att tillaga<\/title>\n<meta name=\"description\" content=\"Dessa smakrika och goda fiskrecept vill du inte missa. Enkla att laga som hela familjen kommer \u00e4lska. 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