Delicious dietary fish

This product should be in the diet of absolutely every person, from young to old. Fish is not only a dietary option, but also healthy. After all, these are easily digestible proteins, polyunsaturated fatty acids and a large number of important microelements. In this article we will tell you which types of fish are considered dietary species, and also provide several delicious recipes using them. 

Types of dietary fish

Dietary fish varieties include those that contain a low amount of fat. Such varieties are preferable to be consumed on a diet, as well as by overweight people. The percentage of fat in them is 1-2%.  These varieties include cod, roach, navaga, flounder, pike, pike perch, omul, mullet, white-eye, grass carp, pollock, roach, whitefish, sorog, burbot, grayling, etc. Fish with a fat content of 2-4% are also classified as dietary; this category includes: hake, ice fish, tench, mackerel, asp. The calorie content of the listed types varies between 70-100 kcal per serving. In comparison, the calorie content of fatty fish varieties reaches 300 kcal per 100 g.

However, there is a variety of fish that cannot be classified as either low-fat or fatty varieties. It's something in between. Eating such fish will not negatively affect your figure or weight, so it can also be eaten during a diet, but without fanaticism, since their calorie content on average is about 100-150 kcal per 100 g. The percentage of fat in moderate-fat varieties does not exceed 8%. These fish include smelt, ide, sea bass, spring capelin, cheese, horse mackerel, trout, pike perch, chum salmon, pink salmon, carp, catfish, sole, bream (sea and river), redeye, herring, etc.

Dietary recipes with fish

It’s good to use dietary fish in cooking, but in order not to increase the calorie content with your own hands, you need to be able to prepare the dishes correctly. Namely, a dietary dish should be prepared by steaming, stewing or boiling, but not frying. It is also worth giving up dried, smoked, salted and canned fish, even if it is included in the diet.

We bring to your attention several very tasty, healthy recipes that will not harm your figure.

Cod steak with potatoes

1. Peel 8 potatoes, chop coarsely and boil until tender in salted water.
2. Cut the onion into rings, cut a whole lemon into slices, chop a bunch of parsley and dill.
3. Cut 0.6 kg of cod fillet into portions, add a little salt and pepper to each and send to simmer in a double boiler.
4. While the fish is cooking, you can make the sauce: combine a couple of spoons of natural yogurt without additives in a bowl with the same amount of lemon juice, a large spoon of grated horseradish and a small amount of chopped herbs. Place the cooked fish and potatoes on plates, pour the sauce on top, and garnish with onion rings and herbs.

Stewed flounder

1. Cut 0.6 kg of washed flounder fillet into pieces.
2. Wash and cut 0.5 kg of Chinese cabbage.
3. Wash a couple of leek stalks and cut into rings.
4. Cut 100 g of champignons into slices.
5. Wash and chop half a bunch of greens.
6. Place a glass of vegetable broth on the stove and let it boil, then pour a couple of large tablespoons of lemon juice and three large spoons of soy sauce into it. Next, place pieces of cooked fillet into the pan and let simmer for about five minutes. The last to be added to the dish are onions, champignons and cabbage. Under a closed lid, let simmer for about 10 minutes, then season with chopped herbs, paprika and stir.

Pike perch soufflé

1. In a dry frying pan, fry a large spoonful of flour until golden brown. Pour half a glass of low-fat milk and 50 g of natural butter into the flour in a thin stream. Mix everything very well so that no lumps form. You need to cook the sauce until it thickens, you can add a little salt if desired.
2. Cut 0.8 kg of pike perch fillet into pieces and pat dry with a paper towel, then grind to puree.
3. Divide two eggs into yolks and whites.  Add the yolks to the fish, pour in the sauce and beat again, adding salt if necessary.
4. Beat the whites until thick foam and carefully add to the fish.
5. Place the prepared fish mass into molds, filling them halfway and immerse them in an oven preheated to 180°C. The soufflé is baked for about half an hour on average until a golden crust forms and increases in volume.

Hake baked with apples

1. Cut one apple into slices and remove the core.
2. Coat the pre-prepared and peeled hake inside and out with a small amount of salt and pepper, put the prepared apples inside, pour over a small amount of lemon juice, and sprinkle with half a spoon of mustard seeds.
3. Place the stuffed fish on foil and wrap. Bake the dish in the oven for half an hour at a temperature of 190-220°C.
4. While the fish is cooking, you can make the side dish. Boil 70 g of rice noodles in slightly salted water. Wash, peel and boil 100 g of carrots. Wash and chop a bunch of green onions; do the same with the dill.
5. Remove the cooked fish from the oven and place it in a beautiful dish, place the prepared rice noodles around it, and sprinkle boiled grated carrots and chopped herbs on top.