In our article we want to talk about fish. It has very high nutritional properties and is also easily digestible. Low-fat fish species are dietary, they do not contain excess calories, and at the same time they contain a whole complex of vitamins and minerals important for humans. That is why nutritionists recommend it. Master the diet of fish , and your diet will be significantly replenished with nutrients.
What kind of fish can I use for diet?
What types of fish are dietary? As a rule, these are river and marine low-fat fish. These are: zander, pollock, cod, bream, common carp, blue whiting, carp, flounder, pike, mullet, hake, pollock, saffron cod.
All of these varieties have high palatability. From zander and cod you can cook a huge number of dishes, both for the holidays and for every day. But tough pike meat is used only for a few recipes, since it needs special preparation.
The bony bream will have to be carefully processed, and the flounder has its own tricks when cleaning.
Nutritionists advise eating at least three servings of fish per week. One hundred grams of finished fish fillet without skin and bones is considered the standard norm. Baked or boiled vegetables (potatoes, cabbage, carrots, asparagus) are served as a side dish for dietary varieties. Fish fillet can be served without a side dish.
Health diet
Useful diet fish. Recipes for cooking it are not complicated and do not take much time. Try making baked cod with lemon juice and herbs. As a side dish, you can offer baked grilled or boiled vegetables , as well as a green salad.
To prepare you will need:
- Cod (sirloin) - 320 g.
- Finely chopped parsley.
- Bulb.
- The juice of half a lemon.
- Salt.
- A little pink pepper.
- Ground white pepper.
The fish fillet should be washed and dried with paper towels. Next, it should be cut. Chop the onion. We cut the squares out of foil, put onions in the center of each of them, and put cod pieces on top. Each individual portion needs to be salt, add pepper and parsley, pour fresh lemon juice. Then we roll all the pieces in the form of envelopes, put them on a baking sheet and send them to the oven, which we preheat to 220 degrees. Bake the fillet for about half an hour. So ready diet fish in the oven. It is healthy and very tasty!
Souffle from zander
Pikeperch is a diet fish. It can be prepared in the form of a souffle with low-fat milk sauce. This dish is suitable for those who like spicy food of airy consistency.
For cooking you will need:
- Pike perch fillet - 850 g.
- Milk (non-fat) - 100 ml.
- Butter - ¼ packs.
- Flour - a tablespoon.
- Eggs - 2 pcs.
- Salt.
First you need to make milk sauce. Pour flour into a frying pan and, stirring, a little fry until golden brown. Then slowly pour in the milk and add the butter. Constantly stirring, bring the sauce to a thickening. It can be salted a little, and then removed from the fire.
Pike perch needs to be washed, cut into slices, dried. Next, the fish should be chopped with a blender. Add the yolks to the resulting stuffing and mix everything again.
Squirrels in a separate bowl must be beaten, and then introduced into the fish mass. The resulting mixture is again gently mixed. Our souffle is almost ready. Now it must be decomposed into forms and put in the oven. Souffle should be baked until it rises and becomes covered with a golden crust. It will take about thirty minutes. This dish is served hot. A salad of vegetables with lemon juice is ideal for him.
Pike perch in tomato
Fish dishes are dietary and healthy, especially when they are cooked in a slow cooker. You can add tomatoes and onions to the fish, they will not bring in extra calories, but they will remarkably shade and embellish the taste of fillets.
Take:
- Fish fillet (zander, for example) - 850 g.
- A few carrots.
- Tomatoes, ground in their own juice - 250 g.
- Olive oil, salt.
- Freshly ground pepper.
So, cut the onion in half rings, grate the carrots on a grater. Prepared vegetables must be put in a slow cooker and set the frying mode. Cook for ten minutes. Bring the tomatoes to a puree consistency. Next, cut the fillet into pieces and put it on the vegetables in a slow cooker. And do not forget to salt and pepper the products. Pike perch and vegetables on top pour tomato puree. We cook the dish for about an hour and a half in the stewing mode. Such fish can be served with mashed potatoes as a side dish.
Fish soup
If you are thinking about which dish to make from fish, diet soups are exactly what you need. Such a first can be made immediately from several varieties of waterfowl. For example, salmon soup will be more saturated, and lighter - from pink salmon and zander.
For cooking you will need:
- Celery (stem) - a few pieces.
- Fish - 0.5 kg.
- Bulgarian pepper, carrot, tomato - one each.
- A few potatoes.
- Garlic, dill, basil, paprika.
The fish, cleaned and cut into pieces, should be put in boiling water and boiled for about three minutes. Then take out, cool and pull out the bones.
Then wash the vegetables and chop. Put the fillet with vegetables in a boiling broth, cook for fifteen minutes from the moment of boiling.
Dill needs to be chopped. A couple of minutes before removing the soup from the fire, add greens, garlic, spices to it, boil it all together for about three minutes. Here is our soup and ready. It can be removed from the fire.
We discussed how to cook diet fish. We hope that you try one of the recipes and become a fan of fish dishes.