The “food” for skin and hair
The beauty of our hair and our skin fades away with the summer. The diet can help especially if we choose vitamin F (linoleic acid and alpha-linolenic acid) sources food.
Vitamin F is sensitive to heat and light, and food containing it should therefore be consumed preferably fresh or in any case after a short cooking time and at a not very high temperature.
Mackerel rolls with walnut cream
Today we have thought for you, a recipe based on blue fish, mackerel and walnuts, cheap foods and valuable sources of vitamin F.
Ingredients (2 people)
- 2 filleted mackerel (4 fillets) 250 g
- 6 walnut kernels 20 g
- 1 tablespoon of Extra Virgin Olive oil 20 g
- 2 Sammarzano tomatoes 100 g
- parsley 10 g
- Wholemeal breadcrumbs 50 g
- Chia seeds 20 g
- Salt to taste
Blend the walnut kernels with the parsley, the skinless tomatoes and a little bit of salt. Add 40 g of breadcrumbs and if the mixture is too stiff, add a little water.
Dispose the mackerel fillets on a chopping board resting on the skin side and distribute the cream previously obtained on the fillet. Roll up the fillets and place them in a baking dish, next to each other.
Sprinkle with the remaining breadcrumbs and the chia seeds, season with oil and bake at 120 ° C for 20 minutes.
Nutritional values per recipe and per person:
|Total for recipe||877,4||62,17||36,03||6,0||56,8||9,53||21,52||20,9||13,15|
|Total per person||438,7||31,08||18,0||3,0||28,4||4,77||10,76||10,45||9,71|
Dr.ssa Nicoletta Bocchino – Nutrizionist
The diet advises, written in the article, are not intended to be a substitute for a personal nutrition plan and should be adapted to specific cases.
Photo: 123RF Archivio Fotografico: @Sergiy Tryapitsyn| @arvebettum