Source: blog.giallozafferano.it

Presentation

A nutritious recipe, consisting of a second course prepared with dab seeds, sesame seeds, chia seeds, breadcrumbs, lemon, extra virgin olive oil, pepper

Ingredients

for 3 people

6 frozen lemon sole fillets

2 tablespoons sesame seeds

2 tablespoons chia seeds

2 tablespoons breadcrumbs

1 lemon (juice and zest)

2 teaspoons extra-virgin olive oil

a pinch of black pepper (optional)

Method

After defrosting the fillets, drain them, place them on a plate and sprinkle them with lemon juice.

Let them flavor for about half an hour

Prepare the breading by mixing the breadcrumbs and seeds.

Add the grated lemon zest, oil and, if desired, a pinch of pepper.

Drain the fillets, pat them dry with kitchen paper and cover them on both sides with the seed breadcrumbs.

Make it adhere well by pressing with your fingertips.

Place the breaded fillets in a baking tray covered with a sheet of parchment paper.

Bake at 180° and bake for 15 (maximum 20) minutes.

Allergens

Dab: fish products included among the allergens in EU Regulation 1169/2011

Lemon: Lemon intolerance or possible cross-reaction in case of grass pollen allergy

Extra virgin olive oil: unusual allergy; intolerance not described

Breadcrumbs: cereals containing gluten included in EU Regulation 1169/2011

Pepper (green, pink, black, grey, white): possible cross-reactivity in case of spice intolerance

Chia seeds: rare cases of allergy and cross-reactivity have been reported in case of allergy to plants of the Lamiaceae family (Mint, Thyme, Lavender, Sage, Basil, Rosemary), in case of allergy to Flax, Sesame, Sunflower seeds, etc.

Sesame seeds: possible cross-reactivity in case of allergy to dried fruit

Notes

To be prepared and handled under strict hygienic conditions.

The ingredients of the dish bring the following benefits:

Dab: provides zinc and selenium, elements that promote the proper functioning of the immune system by hindering the formation of prostaglandins that prevent proper cellular functioning and has a high content of omega 3 fatty acids, which inhibit platelet aggregation (cardiovascular risk factor). Useful for liver function due to the supply of zinc, selenium and omega 3 and 6 fatty acids. Essential fatty acids, such as omega 3 and 6, have an antidepressant effect and maintain efficient nervous system and memory.

Lemon: Rich in substances with antioxidant action: vitamin C, beta-carotene, cryptoxanthin, lutein and zeaxanthin, which promote the regeneration of liver cells, the functionality of the immune system and which act to protect the cardiovascular system; also suitable for nephropathic patients and useful for the functioning of the liver for the supply of vitamins, mineral salts and antioxidants. A species that provides folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Extra virgin olive oil: source of Vitamin E that protects the immune system from harmful fatty acids

Breadcrumbs: cereals stimulate the synthesis of serotonin which counteracts depression and promotes good mood

Pepper (green, pink, black, gray, white): contains piperine, a powerful antioxidant; it improves insulin sensitivity by reducing cholesterol levels and activating metabolism. Recommended for people with cardiovascular problems.

Chia seeds: source of omega 3 and 6 unsaturated fatty acids favorable to the proper functioning of the circulatory system, metabolism, and immune system.

Sesame seeds: source of vitamins and minerals, in particular B vitamins, potassium, iron and copper that promote hematopoiesis, fatty acids that support the cardiovascular system, vitamin E, selenium and manganese, polyphenols (antioxidants) that support the immune system. Rich in magnesium and omega 3 fatty acids important for regulating mood and function cognitive

Safety / Intended use

Product also intended for subjects with:

• Anorexia – Weight Loss

Not recommended in case of:

• Mucositis (inflammation and injury of the oral cavity)
• Nausea and vomiting
• Dysphagia (problems chewing and swallowing)