Vis is erg goed voor onze gezondheid! Dit komt onder andere door de visvetzuren, ofwel omega-3-vetzuren, deze beschermen tegen hart- en vaatziekten. Verder bevat vis ook eiwitten, dit zijn belangrijke bouwstenen voor ons lichaam en zorgen voor een goede verzadiging. Ook bevat vis verschillende vitamines en mineralen die onder andere zorgen voor een goede weerstand, gezonde huid en een goede werking van het zenuwstelsel. Het advies is daarom om 1 keer per week vis te eten en dan vooral vette vis, zoals zalm, makreel en sardines. Daarom deze week twee lekkere en gezonde visrecepten!

Zalm van de grill met pittige bonen (Bereidingstijd 15 tot 20 minuten, voor 2 personen)

Ingrediënten:                                                 Extra benodigdheden:

– ½ ui                                                              – Staafmixer

– ½ teentje knoflook                                        – Crème fraîche (voor extra smaak, niet persé nodig)

– ½ eetlepel azijn                                            – Verse koriander

– ½ sjalot

– 1 groentebouillonblokje

– 1 rode paprika

– 1 eetlepel tomatenpuree

– 1 eetlepel olijfolie

– 2 rode pepers

– 2 theelepels sambal

– 200 gram limabonen

– 300 gram voorgekookte krieltjes

– 250 ml water

– 2 zalmfilets, ca. 120 gram



– Pel en snipper de ui grof en snijd en pel de knoflook fijn.

– Halveer de paprika in de lengte, verwijder de zaadlijsten en snijd de paprika in kleine blokjes.

– Verhit een theelepel olijfolie in de pan en bak de paprika, ui en knoflook ongeveer 4 minuten.

– Schenk het water hierbij en voeg daarna het bouillonblokje en de theelepels sambal toe, breng het
geheel aan de kook.

– Giet de limabonen af en spoel deze schoon. Voeg daarna de limabonen en krieltjes toe aan de pan.
Zet het vuur laag en laat het geheel nog circa 5 minuten pruttelen.


– Verwarm de grillpan.

– Smeer de zalmfilets in met olijfolie en bestrooi met een beetje zout en peper.

– Gril de zalmfilets in ongeveer 6 minuten gaar (om en om).

– Snijd de rode pepers fijn, pel en snipper de sjalot en pel en snijd de knoflook fijn.

– Pureer de pepers, sjalot, knoflook, tomatenpuree, en azijn met de staafmixer. Voeg
eventueel een scheutje water toe. Zo krijgt u Hollandse sambal.


Serveer de aardappelen en pittige limabonen met de Hollandse sambal in een diep bord en leg de zalm bovenop. Serveer met de koriander en (eventueel) crème fraîche.


Vispakketje uit de magnetron (Bereidingstijd 10 minuten, 2 personen)


– 2 stevige witvisfilets, bijv. zeeduivel à 125 gram

– 2 eetlepels citroensap

– 2 eetlepels cider of witte wijn

– 2 eetlepels fijngesneden peterselie

– 2 takjes tijm

– 2 takjes rozemarijn

– 2 tomaten, in dunne schijfjes


– Knip uit bakpapier twee vellen van ongeveer 30 x 30 cm. Leg op het midden van elk vel een visfilet.

– Besprenkel elke filet met 1 eetlepel citroensap en 1 eetlepel cider of witte wijn. Strooi hierna 1
eetlepel peterselie erover en schik 1 takje rozemarijn en tijm erop.

– Leg de tomatenschijfjes op de visfilets. Sla de zijkanten van het bakpapier over de vulling en vouw
het geheel goed dicht, zodat u twee pakketjes krijgt. Leg de pakketjes op een bord, met 2 tot 3 cm
ruimte ertussen en verwarm ze 7 minuten op vol vermogen in de magnetron. Serveer meteen.

Tip: Lekker om te serveren met een frisse salade.



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