10 dietary marinades for meat and fish

People who are on diets or for health reasons cannot afford classic barbecue marinades, which often use mayonnaise, wine, and various harmful ingredients, often wonder if there are safe marinades.

FoodOboz editorial team has prepared 10 dietary marinades for you that are perfect for any meat, fish, and poultry.

1. Mineral water marinade

Ingredients:

• onions – 5-10 pcs.
• mineral water – 1 liter
• salt – 2-3 tsp.

Method of preparation:

1. Cut the meat into pieces, salt, and add finely chopped onions, pour sparkling mineral water.
2. Mix well and leave in the refrigerator for a day or at least 4 hours.

2. Kefir marinade with curry

Ingredients:

• kefir – 700 ml
• curry – 10 g
• salt, pepper – to taste

Method of preparation:

1. Pour kefir over the meat, mix well, and add curry so that it acquires a yellow saturated color.
2. Add pepper and salt to taste, pour the marinade over the meat, and refrigerate overnight.

3. Soy sauce marinade (without sugar)

Ingredients:

• soy sauce – 100 ml
• garlic – 1-2 pcs.
• thyme – a sprig

Method of preparation:

1. Mix soy sauce with chopped or grated thyme garlic, let stand for 20-30 minutes.
2. Pour the meat with this two-component marinade and refrigerate overnight.

4. Mustard marinade

Ingredients:

• mustard – 3-5 tbsp.
• vegetable or olive oil – 2-3 tbsp.
• a mixture of peppers – 1 tsp.
• salt – 1 tsp.

Method of preparation:

1. Grease the chopped meat well with mustard and add oil, mix well, salt, and mix well again. Leave in the cold for a couple of hours.

5. Marinade with vinegar

Ingredients:

• onions – 2-3 pcs.
• vinegar – 50 ml
• ground red and black pepper – 10 g
• salt – 10 g

Method of preparation:

1. Rub the meat well with pepper and salt. Finely chop the onion and add it to the meat, pour vinegar over it, and leave it to marinate for 2-3 hours.

6. Marinade with Dijon mustard and lemon

Ingredients:

• lemon – 1 pc.
• mustard – 1 tsp.
• vegetable or olive oil – 1 tbsp.
• salt, sugar, pepper, spices – to taste

Method of preparation:

1. Squeeze the juice from the lemon, add mustard, sugar, salt, pepper and mix well. Leave the meat in the marinade for 3-4 hours.

7. Fruit marinade

1. Choose any fruit to your liking and make juice from it, which will become the basis for the marinade, and simply pour it over the meat.
2. Leave it for at least an hour, and you will get soft, tender meat.

8. Marinade with spices

You will need for 1 liter of marinade:

• water – 500 ml
• vinegar (6%) – 500 ml
• onions – 1-2 pcs.
• carrots – 1 pc.
• celery root – 1/2
• peppercorns – 12 pcs.
• cloves – 5 pcs.
• sugar – 1 tsp.
• bay leaf – 1 pc.
• salt – to taste
• parsley root – 1 pc.

Method of preparation:

1. Chop vegetables and herbs, put in boiling water, add sugar, salt, pepper, cloves, bay leaf, and cook over low heat for 15-20 minutes, close the pan with a lid.
2. Then pour in the vinegar, let it boil, and cool immediately.

The marinade is ready to use.

9. Marinade for poultry

Ingredients:

• vegetable oil – 4 tbsp.
• onion – 2 pcs.
• juice of half a lemon
• parsley – a bunch
• garlic – 1 pc.
• ground black pepper – 10 g

Method of preparation:

1. Grease poultry meat with vegetable oil, salt, pepper and pour lemon juice.
2. Add chopped onion and garlic, marinate the meat for 2-3 hours.

10. Yogurt marinade

Ingredients:

• yogurt – 125 ml
• garlic – 1 pc.
• red pepper – 1 pc. or 1/2 tsp. of sweet paprika
• fresh mint – 2 tsp.
• salt – to taste

Method of preparation:

1. Finely chop the garlic and mint, add yogurt, paprika, salt, and mix well, the marinade is ready.