Delicious dietary fish

This product should be in the diet of absolutely every person, from small to large. 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 dietary types, and also give some delicious recipes with its participation.

Types of dietary fish

Diet types of fish include those that contain a small amount of fat. These varieties are preferable to use on a diet, as well as overweight people. The percentage of fat in them is 1-2%. These varieties include cod, roach, navaga, flounder, pike, pike perch, omul, mullet, white-eyed, grass carp, pollock, roach, whitefish, soroga, burbot, grayling, etc. Fish with a fat content of 2- 4%, this category includes: hake, ice fish, tench, mackerel, asp. The calorie content of the listed species varies between 70-100 kcal per serving. By comparison, the calorie content of fatty fish reaches 300 kcal per 100 g.

However, there is a variety of fish that cannot be classified as either low-fat or fatty. This is something in between. The use of such fish will not negatively affect the figure or weight, therefore it can also be eaten during dietary meals, but without fanaticism, since their caloric content averages about 100-150 kcal per 100 g. The percentage of fat in moderate-fat varieties does not exceed marks 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), red-eye, Baltic herring, etc.

Diet recipes with fish

It is good to use dietary fish varieties in cooking, but in order not to increase the calorie content with your own hands, you need to be able to cook dishes correctly. Namely, the dietary meal should be prepared by steam, stewing or boiling, but not frying. It is also worth giving up dried, smoked, salted and canned fish, even if it is among the dietary ones.

We bring to your attention some 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 the 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 each and send to stew in a double boiler.
4. While the fish is cooking, you can do the sauce: in a bowl, combine a couple of tablespoons of natural yogurt without additives with the same amount of lemon juice, a large spoonful of grated horseradish and a little chopped herbs. Arrange the cooked fish and potatoes on plates, pour the sauce over the top, garnish with onion rings and herbs.

Braised flounder

1. Cut 0.6 kg of washed flounder fillets into pieces.
2. Rinse and chop 0.5 kg of Chinese cabbage.
3. Rinse a couple of leeks and cut into rings.
4. Cut 100 g of champignons into slices.
5. Rinse and chop half a bunch of greens.
6. Put a glass of vegetable broth on the stove and let it boil, then add a couple of large beds of lemon juice and three large tablespoons of soy sauce to it. Next, put pieces of cooked fillet into a saucepan and let simmer for about five minutes. Onions, mushrooms and cabbage are the last to go to the dish. With the lid closed, let it simmer for about 10 minutes, then season with chopped herbs, paprika and stir.

Pike perch soufflé

1. In a dry skillet, 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, if desired, you can add a little salt.
2. Cut 0.8 kg of pike perch fillet into pieces and blot with a paper towel, then chop until puree.
3. Divide two eggs into yolks and whites. Add the yolks to the fish, pour in the sauce and beat again, salt if necessary.
4. Beat the whites until a thick foam and gently add to the fish.
5. Divide the prepared fish mass into tins, filling them in half and immerse them in an oven heated 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 wedges and remove the core.
2. Smear the prepared and peeled hake from the inside and outside with a small amount of salt and pepper, fold the prepared apples inside, pour with a small amount of lemon juice, sprinkle with half a spoonful of mustard seeds.
3. Put the stuffed fish on the 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 being prepared, you can do the side dish. Boil 70 g of rice noodles in a little salted water. Wash 100 g of carrots, peel and boil too. Rinse and chop a bunch of green onions, do the same with dill.
5. Remove the cooked fish from the oven and place in a beautiful dish, place the prepared rice noodles around, and sprinkle with boiled grated carrots and chopped herbs on top.