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Diet fish dishes: what kind of lean fish can you eat on your diet? Video
Fish has a high nutritional value, but it is easy to digest. This is especially important for those on a diet. Lean fish does not contain extra calories, but includes a whole range of important trace elements and vitamins. And you can cook dietary fish in different ways: turn it into a souffle, boil it, bake it or steam it.
What kind of fish is suitable for dietary nutrition
For a dietary table, choose sea and river fish with a low fat content. These include bream, cod, pike perch, carp, pollock, carp, blue whiting, mullet, pike, flounder, navaga, pollock, hake.
All these fish have different taste values. For example, cod or pike perch are perfect for a variety of dishes, both everyday and festive. And the harsh pike meat with a specific smell needs special preparation – the list of dishes that can be deliciously cooked from this fish is quite limited. Bony bream requires careful processing, and flounder is cleaned of skin and bones in two steps.
Nutritionists recommend consuming at least 3 servings of fish per week. A standard serving is 100 grams of cooked skinless and boneless fillets. Boiled or baked vegetables such as cabbage, potatoes, carrots, peas or asparagus are prepared as a side dish for dietary fish varieties. Fillet can be served without garnish. To enhance the taste, the fish can be sprinkled with freshly squeezed lemon juice and sprinkled with white pepper.
If you are on a diet that restricts acidic foods, cut out lemon juice and spices.
How to cook healthy fish dishes
Do not limit your diet to boiled fish. Diet meals can be steamed, in an airfryer or multicooker. The fish is baked in foil, in herbs, stewed in its own juice and vegetables. When cooking, it is worth reducing the amount of spices, excluding cheese, sour cream, mayonnaise and other high-calorie additives. It is customary to fry some types of lean fish, for example, this is how flounder and carp are usually cooked. However, fried foods are not suitable for a dietary table. Flounder can be baked, and carp can be cooked into meatballs or casseroles.
Diet recipes: tasty and healthy fish
Try baked cod with herbs and lemon juice. This dish is ideal for dinner or lunch. You can serve boiled or grilled vegetables or a green salad as a side dish.
You will need:
300 g cod fillet;
onion;
1 tablespoon finely chopped parsley
1 a tablespoon of lemon juice;
salt;
a few peas of pink pepper;
ground white pepper.
Rinse the cod fillet, pat dry with a paper towel and cut into 4 pieces. Chop the onion into rings. Cut large squares out of foil, place onions in the center of each, place cod on top. Season each serving with salt and pepper, add pink peppercorns, finely chopped parsley and freshly squeezed lemon juice.
Roll the foil into small bags. Place the cod rolls on a baking sheet and place in an oven preheated to 200 ° C. Bake the fish until tender. Serve by placing the envelope on a plate and opening the foil slightly.
Dietetic pike perch soufflé
Delicious pike perch can be served as a delicate soufflé with low-fat milk sauce. This dish is suitable for those who prefer mild dishes with an airy consistency.
For dietary meals, choose freshly caught or chilled fish. It has a more pronounced taste. When buying frozen fish, make sure that it has not been frozen twice: such a carcass will be tasteless and dry, or even completely fall apart when it thaws.
You will need:
800 g pike perch fillet;
100 ml of low-fat milk;
50 g butter;
1 tablespoon wheat flour;
2 eggs;
salt.
Prepare the milk sauce first. Pour flour into a frying pan and, stirring occasionally, fry it until golden brown. Pour milk in a thin stream, add butter. While stirring, cook the sauce until thick. Salt it and remove it from the stove.
Rinse the pike perch fillets, cut into pieces and pat dry with a paper towel. Place the fish in a food processor bowl and puree. Separate the yolks from the whites and add the former to the minced fish. Whisk the mixture again and add the cooled sauce. Stir the soufflé, add a little salt if necessary.
Beat the whites into a strong foam and add portions to the fish mass. Stir the mixture gently, from top to bottom, so that the proteins do not fall off. Place the soufflé in silicone molds so that it takes up no more than half of the volume. Place the molds in an oven preheated to 180 ° C. Bake the soufflé until it rises and is golden brown, which will take about 30 minutes. Serve hot with soufflé on warmed plates. Separately, you can serve a salad of green vegetables sprinkled with lemon juice.
Pike perch can be cooked in another way, for example, by stewing it in a slow cooker. Add onions and tomatoes to the fish: they will not add extra calories, but they will perfectly set off the delicate taste of the fillet.
You will need:
800 g pike perch fillet;
3 medium-sized carrots;
200 g of tomatoes in slices in their own juice;
2 tablespoons of olive oil;
salt;
freshly ground pepper.
Cut the onion into half rings, peel and grate the carrots. Place the vegetables in the multicooker bowl and turn on the frying mode. Cook the vegetable mixture for 10 minutes. Puree the tomatoes in their own juice with a blender.
Rinse the fillet, dry and cut into small pieces. Place the fish on a vegetable pad, season with salt and pepper. Pour the tomato sauce on top of the pike perch. Cook the dish in the “Braising” mode for 1,5 hours. Serve steamed vegetable mixture or mashed potatoes as a side dish with fish.