During strict Lent, the only animal product allowed is fish. According to the strict monastic rules, it can be eaten only two days for 7 long weeks: on the feast of the Annunciation of the Blessed Virgin Mary and on the feast of the Entry of the Lord into Jerusalem (Palm Sunday). And if the Annunciation falls during Holy Week, then there is only one fish day left! We lay people are not expected to make such self-sacrifices, which is why we eat fish much more often during Lent. How to cook fish so that it is not only tasty, but also easy for the body that is weaned from heavy food? The best option is steamed fish. “Culinary Eden” has compiled a selection of selected recipes for steamed fish especially for fasting people.

First, a little theory. Previously, a special elongated pot with a double perforated bottom was used to steam fish. Now it has been successfully replaced by steamers. If you still have not acquired this important device, use a metal or silicone insert in the pan. If this is not the case, you can place several forks or metal lids on the bottom of the pan to lift the fish above the water. Or you can do it even simpler and cook the fish on a bed of vegetables - you will get both the fish and a vegetable side dish for it. You can boil the fish in a small amount of water - so that the water reaches half of the fish. It will be half poaching and half steaming. In any case, steamed fish will be much healthier than fried fish and much tastier than boiled fish, since it will retain more nutrients.

Almost any sea and river fish is suitable for steaming: cod, sea and river perch, pollock, hake, mackerel, pink salmon, salmon, mullet, flounder - according to your taste and wealth. You can use both fresh and frozen fish for steaming. For frozen fish, add 5-10 minutes to the time indicated in the recipe. Check the readiness of the fish with a knife: after the puncture, clear juice should come out, and the meat should come away well from the bones.

Before steaming, the fish must be salted and acidified, otherwise it will lose its shape and fall apart. If steamed fish seems bland to you, marinate it in soy sauce, wine vinegar or olive oil with your favorite spices, and baste with white wine before cooking.

Steamed fish fillets are the quickest way to cook, but whole fish is tastier. Instead of water, you can use broth from the head, bones and fins of the fish to steam the fish. To do this, cook the head without gills, bones and washed fins for 40-50 minutes with onion, parsley and your favorite spices. Strain the finished broth through a sieve. After steaming the fish, you can use this broth to make soup or sauce.

If you're not crazy about the smell of steaming fish, try this trick: add good tea (no artificial flavors) to the water. Oolong (medium fermented rolled tea) is ideal. Instead of fresh tea, you can use a large amount of used tea leaves; it will also give the steam a pleasant aroma. Naturally, the water in which the tea was boiled cannot be used again.

If you already have a steamer, we offer you some simple steamed fish recipes:

Ingredients for 1 serving:
1 small whole fish (sea bass, mullet),
2 potatoes,
1 carrot,
1 zucchini,
1 slice of lemon
1 tsp garam masala mixtures (cardamom, coriander, cloves, cumin, cinnamon, pepper, nutmeg),
1 tbsp. greens (cilantro, dill),
1 tbsp. vegetable oil,
fresh ginger, salt to taste.

Preparation:
Rinse the fish, clean it, remove the fins and dry it with a napkin. Mix spices, herbs, grated ginger and salt and rub the fish with this mixture inside and out. Place a slice of lemon inside. Cut the vegetables into julienne and fry in vegetable oil for 3-5 minutes to keep them crispy. (First, carrots and potatoes, then zucchini.) Salt and pepper the vegetables and place in the steamer basket. Place the fish on top and cook for 20-30 minutes depending on the size of the fish. In finished fish, the meat should easily separate from the bones. Steamed fish with vegetables can be cooked without potatoes. In this case, it is recommended to serve it with boiled rice.

Ingredients for 1 serving:
1 salmon steak,
2 tbsp. teriyaki sauce,
2 tbsp. rice vinegar,
some green onions and fresh cucumber.

Preparation:
Wash the salmon steak, dry it with napkins, place it in the center of a large piece of foil and brush with teriyaki sauce. Pour the vinegar over the steak, sprinkle with chopped green onions and finely chopped seedless cucumber. Wrap the foil in an envelope, place in a steamer and cook for 15-20 minutes.

Ingredients:
400-500 g cod fillet,
2-3 cm fresh ginger,
a bunch of green onions,
a bunch of cilantro,
2-3 tbsp. soy sauce,
2-3 tbsp. sesame oil,
1 tsp sea ​​salt.

Preparation:
Dry the fillet pieces with paper towels, rub with salt and ginger and cook in a double boiler for 5-7 minutes. At this time, chop the onion and cilantro, heat the sesame oil in a frying pan. Transfer the fish from the steamer to a bowl, pour over soy sauce, sprinkle with onions, and stir. When the oil is hot, pour it over the fish and stir until all the pieces are evenly coated with oil.

Steamed fish is flavorful

Ingredients:
3-4 perch fillets,

3-4 sprigs of rosemary,
2 tbsp. tea with jasmine or bergamot naturally flavored,
lemon juice, salt, white pepper to taste.

Preparation:
Pour lemon juice over the fish, salt and pepper. Pour the tea into the water tray. Place Chinese cabbage leaves in a steamer basket and place fish and rosemary on them. Cook for 15-20 minutes depending on the size of the fillet.

Ingredients:
1 whole carp (1-1.5 kg),
1-2 champignons
1 onion,
2 tbsp. chopped greens (onion, cilantro),
1 tsp ground ginger,
2 tbsp. white wine,
salt and pepper to taste.

Preparation:
Gut the carp, rinse thoroughly, clean, and remove the gills. Make oblique cuts on the sides at intervals of about 2 cm. Salt, pepper, and grate the fish inside and out with ground ginger. Place slices of mushrooms into the cuts, and inside - a mixture of onions and herbs. Place the carp in a steamer, pour over white wine and cook for 20-25 minutes.

Ingredients:
1-1.5 kg of cod or other white fish,
2 oranges,
1 tbsp. sage,
2 tbsp. olive oil,
salt, pepper - to taste.

Preparation:
Zest the oranges using a grater, remove the white peel, and cut the pulp into slices. Heat olive oil in a frying pan, fry the sage and fry the orange slices for 1 minute on each side. Cut fillets from the fish and cut it into portions of 100-200 g. According to the number of portions, cut out 40x50 cm rectangles from parchment. Place the fish on one side of the rectangle, sprinkle with orange zest, salt, pepper, place 1-2 orange slices on top and tightly fold the edges envelope. Place the envelopes with fish in a steamer and cook for 15-20 minutes. You can also serve it in envelopes.

In general, happy owners of steamers can refer to the user manual for recipes for steamed fish. And then we will tell you how to steam fish without a steamer, using ordinary pans.

Steamed haddock rolls

Ingredients:
300-400 g haddock fillet,
2-3 bay leaves,
a mixture of peppers, lemon juice, salt to taste.

Preparation:
Rinse the fillet, squeeze lightly and dry with napkins. Pour lemon juice over the fish, sprinkle with a mixture of peppers, roll into rolls and pin with toothpicks. Pour water into a saucepan, add bay leaf, and bring to a boil. Place the fish rolls in a colander, place it on the pan and cover with a lid. Cook for 15-20 minutes. Serve with boiled or pickled vegetables.

Ingredients:
3-4 large salmon steaks,
2 carrots,
1 onion,
1 head of fennel,
2 stalks of celery,
2 tomatoes
1 beetroot (optional)
herbs: thyme, parsley - to taste,
spices: bay leaf, white wine vinegar, sea salt, black pepper - to taste.

Preparation:
We will need a wide pan that allows us to place the steaks in one layer. Place fairly coarsely chopped vegetables, herbs and spices into this pan. If you add beets, they will give the broth and fish a nice color. Pour cold water 2-3 cm above the vegetables and bring to a boil over high heat. Place the steaks into the boiling broth. They should protrude half or a third above the water. As soon as the water boils again, reduce the heat and simmer for 5-7 minutes, covered. Then turn off the heat and leave the fish in the broth for another 5-7 minutes. Serve the steamed steaks with the broth vegetables and reserve the broth for soup or sauce.

With salmon cooked according to this recipe, you can prepare many interesting meatless dishes. If you chop it finely and mix it with mashed potatoes and chopped parsley, you get fish cutlets. If you mix salmon with boiled green peas and pasta, you get a wonderful warm salad. You can add steamed salmon to couscous along with fennel, chili pepper and olives - you will get an original, tasty and satisfying dish. Or you can bake a Lenten fish pie.

The same approach to steaming fish is used in Russian cuisine. With our mushrooms and without Mediterranean vegetables, the result is no less interesting.

Ingredients:
500 g white fish,
200 g fresh mushrooms (champignons, porcini),
100-150 ml broth,
3 tbsp. dry white wine,
greens to taste.

Preparation:
Place cleaned fish, cut into large pieces, in a shallow pan. Place slices of mushrooms between the pieces of fish. Salt, pepper, pour wine. Pour boiling broth so that it half covers the fish, and cook under the lid for 15-20 minutes. When serving, transfer the fish and mushrooms to a warmed platter. As a side dish you can serve lemon slices, salad, cucumbers or boiled potatoes.

Ingredients:
1-2 small trout or other red fish,
1 bunch of green onions,
1 bunch of tarragon,
1 lemon,
salt to taste.

Preparation:
Place a special device for steaming in a saucepan or saucepan, fill it with water and boil it. When the water boils, add the gutted but not scaled fish and salt. Stuff the fish with a mixture of chopped green onions, tarragon and peeled lemon. Cover the pot tightly with a lid and cook over medium heat for 20-30 minutes depending on the size of the fish. Remove the skin and scales and serve the fish hot. Instead of water, you can use dry white wine.

Steamed fish is not boring or monotonous at all. By following these recommendations and recipes, you can prepare real delicious dishes on every fish day of Lent. And if you complement steamed fish with a variety of sauces, these dishes will take their rightful place on your everyday table.

Fish is deservedly considered an integral part of every person’s diet. In addition to containing vital vitamins and microelements, namely phosphorus and iodine, it is also a dietary product, which makes it indispensable for weight loss. Dietary fish has low calorie content and is well absorbed by the body. It is also quite easy to prepare and digests well. To prepare dietary fish dishes, you should take low-fat fish (pollock, perch, cod, pike perch). An amazing fact is that fish protein is absorbed in the body better than even meat protein, while containing the same amino acids.

Which fish to choose

The most dietary and low-calorie fish are the following: cod, pollock, hake, perch, pike perch, pike, bream, cod, flounder. The calorie content of all these types of fish ranges from 70-90 kcal per 100 g.

Cod is considered the lowest fat fish, containing only 0.3% fat. The structure is white meat with large bones. Pollock tastes more delicate than cod, but has the same nutritional values. For preparing dishes, you can choose both river and sea fish, but you should remember that sea fish is saturated with iodine, bromine and phosphorus, which are several times less in river fish. Therefore it is more useful. To prepare dietary fish dishes, it is best to take cod and pollock.

Dietary fish dishes

Stewed pollock recipe

It is necessary to clean and wash the fish (600 g), gut it, cut into small pieces. Next you need to rub it with salt and spices. Cut onion, carrots, celery root, lemon and tomato into slices. Finely chop a bunch of dill. Place pollock cut into pieces into a saucepan and pour vegetable broth (200 ml) over it. Top them with onions, carrots and celery. Place a couple of bay leaves and lemon slices on top. Cook for 20 minutes over medium heat. Before serving, decorate the dish with tomato rings and sprinkle with any herbs to taste, in this case dill.

Recipe for boiled pollock with tomato sauce

To prepare the dish, you need to clean, gut, wash the carcass and cook. Cut into pieces. To prepare the sauce, you need to scald tomatoes (about 4) with boiling water and remove the skins. Grind peeled tomatoes. Pour the tomato puree into the pan, add a little sugar, salt, pepper, ginger, cumin, and a tablespoon of apple cider vinegar. Place the pan over medium heat and bring to a boil, stirring constantly. Turn off and add chopped cilantro and dill. Arrange pieces of pollock in portions and pour over tomato sauce.

Recipe for baked dietary fish in the oven

To prepare the dish, you can take a carcass of pollock, pike perch, perch, etc. You need to clean, gut and wash the fish. Cut into two halves and rub with salt and spices. Or you can marinate the carcass in soy sauce for 10 minutes. Cut the lemon onion into rings, chop the garlic. Place half the carcass on foil, sprinkle garlic and herbs on top, place onion and lemon rings. Place the other half of the carcass on top and wrap tightly in foil. Bake in the oven for 25-30 minutes.

Recipe for oven-baked fish with zucchini

To prepare the dish, you need to marinate the fillet of any lean fish (pollock, pike perch, cod, perch, etc.) in soy sauce and lemon. Cut a medium zucchini into thin slices, let stand and drain the resulting juice. Place the fish fillet in the sleeve, place zucchini slices on top and pour over the remaining marinade. Tie the sleeve and pierce a few holes. Cook in the oven for 25-30 minutes.

Recipe for baked pollock with corn

This recipe is interesting by adding corn to the dish. To prepare, cut the pollock fillet into medium pieces. In a container, beat half a glass of milk and 3 egg whites, pour the fish into it. Pour a glass of corn into another container. Line a baking sheet with parchment and place the fillet pieces sprinkled with corn on it. Place in the oven and bake for 20-25 minutes.

Recipe for baked flounder with eggplants

Wash the flounder fillet and cut into medium-sized pieces, rub with salt, pepper and other spices. Cut onions, tomatoes and eggplants into rings. Finely chop the garlic. In a frying pan, fry the onion and garlic in a small amount of olive oil. Place eggplants, fillet pieces, onions, and tomato rings in a baking dish one by one. Also cut the lemon into rings and place on top. Sprinkle everything with chopped herbs. Bake for 25-30 minutes.

Recipe for baked pollock in batter

To prepare the dish, you need to marinate fish fillets (600 g) for 10 minutes in lemon juice, after rubbing with salt and other spices. Place the fillet in a greased baking dish, top with tomato and onion slices and sprinkle with chopped herbs. In a separate container, beat 2 eggs and pour them over the fish and vegetables. Place in the oven and bake for about 25-30 minutes.

The use of fish in dietary recipes is practiced by many chefs. This product is rich in all the substances the body needs and at the same time does not overload the diet with extra calories. In terms of protein content, fish competes with the best varieties of meat. But unlike the latter, it is easier and faster absorbed by the body. The inhabitants of rivers, ponds and lakes contain microelements, fats and proteins that our body needs. It has been proven that if you eat sea fish at least once every 7 days, the risk of a heart attack is reduced by more than 2 times, and a stroke by 22%!

In addition, regular consumption of fish table recipes prevents the occurrence of cancer. However, this effect is inherent only in fatty sea fish: mackerel, tuna, herring, salmon, sardines and even sprat, and river fish almost does not have it.

In this article you can learn about recipes for seafood dishes, read step-by-step descriptions and see photos of recipes for fish dishes (Volga style, with curry and coconut, with vegetable marinade, in sauce with mushrooms and others).

Fish recipe: boiled pike perch

To complete this fish recipe, take 1-1.5 kg of pike perch, 1 root of parsley, celery, carrots, 5 g of cinnamon, cloves, black peppercorns, 20 g of parsley and dill, mushroom sauce with sour cream, water, salt .

Cooking method:

1. Clean large pike perch from scales, gills and entrails, cut into large pieces. Place in a saucepan, add roots, salt, herbs and spices.

2. Fill everything with water and cook the fish. Place the finished fish on plates, pour boiled mushroom sauce with sour cream over the pike perch.

Fish dish recipe: pike perch in sauce with mushrooms

Ingredients:

500 g pike perch, 250 g champignons or porcini mushrooms, sour cream, 4 crayfish necks, 1/2 lemon, salt.

Cooking method:

To prepare this fish dish recipe, cut the pike perch fillet into 6-8 pieces, add salt and simmer. Place the finished pike perch in a portioned frying pan, place warmed champignons or porcini mushrooms on top of the fish and pour sour cream on top. When serving, bring the dish to a boil, garnish the pike perch in sauce with mushrooms with crayfish tails, as well as a slice of peeled lemon.

Fish recipe for the Volga diet

According to this diet fish recipe you will need 1 kg of fish fillet (catfish, large perch, pike perch), 6 apples, 2 onions, 1 lemon, 3-4 tbsp. tablespoons unrefined vegetable oil, 1/2 cup white wine, fresh parsley and dill, pepper.

Cooking method:

1. Cut the fish fillet into pieces, dry with napkins, and add pepper if desired. Remove the lemon zest with a grater, squeeze the juice from the peeled lemon and sprinkle it over the fish.

2. Peel the apples and onions, remove the core from the apples. Chop both components and fry a little in a frying pan in oil. Then pour the wine into the pan and let it brew slightly.

3. Grease the duckling pan well with oil and transfer the resulting mass into it, sprinkle evenly with pepper and lemon zest. Place pieces of fish fillet on top.

4. Close the duck pot and place it in the oven. Simmer over medium heat for about 30 minutes.

5. Arrange the finished Volga-style fish fillet beautifully on a platter, pour over the liquid remaining in the duckling pan after stewing, sprinkle with chopped herbs and serve.

Recipe and photo of fish dish with curry and coconut

Ingredients:

1.2 kg fish fillet with skin, 150 g freshly grated coconut, 2 tbsp. spoons of curry, 4 onions, 2 apples, 2 ripe tomatoes, 2 cloves of garlic, 100 ml of white wine, 200 ml of fish broth, thyme (thyme) to taste, bay leaf, 300 g of sour cream, 50 g of butter, salt, pepper.

Cooking method:

1. Cut the fillet into six portions. In a deep plate, mix 100 g of grated coconut with curry. Dredge the fish pieces in this mixture. Salt, pepper, put in the refrigerator. Chop onions and fruit. Stew them in 20 g of butter along with the tomatoes, add the remaining 50 g of coconut. Simmer for another 5 minutes and then pour in the wine and broth.

2. Add chopped garlic, thyme and bay leaf. Simmer for another 20 minutes. Remove from heat, add sour cream, remove bay leaf and thyme sprigs if it was fresh and not dried. Mix with a mixer and strain; keep the finished sauce warm until serving.

3. Fry the fish in oil (5 minutes on each side). Place the fish with curry and coconut on a plate, pour over the sauce, and serve hot.

Recipe for cooking fish with vegetable marinade

To prepare fish according to the recipe presented below, take 800 g of fish fillet, 1 kg of carrots, 500 g of onions, vegetable oil, water, salt, olives.

Cooking method:

1. Fry the fish. Grate the carrots on a coarse grater, cut the onion into half rings and fry them together. Pour in a small amount of water, add salt and simmer until done.

2. Place a layer of vegetables, fish and more vegetables on top in a deep bowl, simmer a little and let it brew. To serve, garnish the fish with vegetable marinade and olives.

Diet fish recipe in the oven: sea bass with basil

Ingredients:

4 perch 200 g each, 200 ml fish broth, 8 olives.

For the sauce: 250 ml olive oil, 2 tomatoes, 1/2 onion. o Cooking method:

1. The sauce needs to be prepared several hours in advance. To do this, peel and remove the stems from the tomatoes. Cut the pulp into small cubes. Chop the onion, mix the vegetables and place in a cool place to soak in olive oil.

2. Cut the fillet from the perch and remove the bones. Place the fillet on a greased baking sheet and pour in the broth. Then bake the fish in the oven according to the dietary recipe at a temperature of 210 C. Place the sea bass with basil on plates, pour over the sauce, and garnish with olives.

Seafood recipe: shrimp with walnuts

Ingredients:

1 kg of boiled frozen shrimp, 1 glass of chopped walnut kernels, 4-5 small tomatoes, 1 glass of dry red wine, herbs and pepper.

Cooking method:

1. Peel the shrimp, removing the shells, and cut into small pieces. Wash the tomatoes and cut each one in half.

2. Place the shrimp in the center of a non-stick frying pan, surround them with tomato halves, cut side up. Add chopped nuts and spices, pour over the wine and place the pan in the oven. Bake until you get a delicious golden brown crust.

3. Place the prepared shrimp with walnuts on a dish, garnish with herbs and serve.

Recipe for a dietary fish dish: beluga in brine

Ingredients:

500 g beluga, 1/3 lemon, 100 ml cucumber pickle.

Cooking method:

According to this recipe for a dietary fish dish, simmer beluga, cut into small pieces, with the addition of cucumber brine. Place the fish in a portioned frying pan, pour in the resulting sauce and bring to a boil. 2. Decorate the finished fish with slices of peeled lemon.

Recipe for dietary fish with champignons

Ingredients:

1.5 kg cod (or other fish), 200 g champignons, 2 lemons, 4 tomatoes, 1 clove garlic, 2 onions, 50 g butter, 2 tbsp. spoons of olive oil, 2 glasses of dry white wine, 1 liter of vegetable broth.

Cooking method:

1. The first step in preparing a recipe for dietary fish with champignons is to chop the peeled mushrooms. Squeeze the juice from one lemon and pour it over the mushrooms.

2. Cut the tomatoes into small cubes. Quickly fry the onion and garlic in a mixture of butter (25 g) and olive oil. Add champignons, juice of the second lemon, tomatoes. Pour in wine and simmer over low heat for about 25 minutes.

3. Boil the fish in the resulting broth for 3 to 5 minutes, without letting it boil. Remove from the broth and let the liquid drain. Add the remaining butter (25 g) to the broth.

4. Serve fish and mushrooms with hot sauce and puree.

Diet fish fillet recipe: meatballs with spices

Ingredients:

800-900 g fish fillet, 1 onion, 1 carrot, 2 eggs, 2 tbsp. tablespoons unrefined vegetable oil, vegetable broth, fresh chopped parsley, ginger, marjoram, celery, nutmeg, pepper.

Cooking method:

1. To prepare this dietary recipe, cut the fish fillet into small slices. Peel the onion and chop it. Pass the fish pulp and onion through a meat grinder.

2. Put sautéed carrots into the resulting mass, add eggs, add spices and mix everything thoroughly until the minced meat is homogeneous. Form the meatballs into small balls and cook them in vegetable broth.

3. Remove the finished meatballs with a slotted spoon, place on a dish or serving plates, pour over vegetable oil, sprinkle with herbs and serve.

4. Boiled carrots, green peas, and any fresh herbs would be good as a side dish for meatballs with spices.

How to cook flounder with apples and onions

Ingredients:

1 kg of fish, 500 g of apples, 100 g of leeks, lemon juice, 3/4 cup of sour cream or butter, vegetable oil.

Cooking method:

1. Grease a saucepan with oil, add sliced ​​apples (without skins and seeds), white leeks and prepared and chopped fish into it.

2. Pour in a little lemon juice, close the lid and simmer over low heat. Remove the finished fish and boil the broth to half. Add sour cream or butter and stir.

3. Place the flounder with apples and onions on a deep dish and pour over the sauce.

Dietary fish recipe: steamed carp

Ingredients:

1 medium carp, 3 medium-sized carrots, 1 celery root, 2 parsley roots, 1 large onion, 2 bay leaves, 1 sprig of dried thyme, 3 cloves of garlic, 12 black peppercorns.

Cooking method:

1. Peel the roots, wash thoroughly and finely chop lengthwise. Peel the onion and cut into graceful rings.

2. Place everything together with thyme, bay leaf, black pepper and garlic in a bag of single-layer gauze, place in boiling water and cook. Then remove the gauze bag and place the vegetables in a colander.

3. Clean the fish, remove bones, gut and cut into portions. Carefully place the vegetables on the bottom of the steamer, place the carp on them and bring the dish to readiness.

4. Place the steamed carp with vegetables on serving plates. Serve the dish cold or hot if desired. Carp can be replaced with silver carp or carp.

Recipe for flounder with herbs

Ingredients:

1.2 kg fish, 4 tbsp. spoons of vegetable oil, 2 tbsp. spoons of chopped herbs, lemon, salt.

Cooking method:

1. Clean the flounder, wash it, remove the skin and dry it. Season with salt, sprinkle with oil and fry in a very hot frying pan on both sides. Fry for 15-20 minutes, pouring oil over it.

2. When the fish is ready, add finely chopped herbs. Place the flounder with herbs on a plate, garnish with lemon slices and serve hot.

Dietary fish dish: eel with watercress sauce

Ingredients:

1 eel without skin (800 g), 11/2 liters of water, 1 onion, 1 bay leaf, salt to taste.

For the sauce: 2 onions, 100 g butter, 100 ml meat broth, 100 ml white wine, 300 ml whipped cream, 2 packs of watercress, 2 tbsp. spoons of sour cream.

Cooking method:

1. Wash the eel, dry it, chop it coarsely. Salt the water and bring to a boil.

2. Peel the onion, stick a bay leaf into it, put it in boiling water, put pieces of fish in it and cook until tender over low heat for about 15 minutes. Then remove the eel and let the water drain.

3. To prepare the sauce, peel the onions, cut into cubes, simmer in oil until the onions become transparent, add meat broth, white wine, cream and cook until the sauce thickens.

4. Chop the watercress, add to the sauce, add sour cream. Drizzle the watercress sauce over the eel before serving.

Fish table: burbot with eggplant

Ingredients:

600 g fish, 3 eggplants, 4 tbsp. spoons of vegetable oil, 300 g of sour cream, herbs.

The calorie content of fish varieties with medium fat content varies from 120 to 150 kcal, low-fat types - does not exceed 90-100 kcal. Both of them are full of protein, which is characterized by a rapid degree of digestibility by the human body. Dietary fish will not add extra pounds to your figure, but it will give you a feeling of fullness for a long time. It contains more beneficial polyunsaturated fatty acids Omega-3 and Omega-6 than saturated fats that are harmful to health and body weight. In addition, the product contains numerous mineral compounds: iodine, calcium, phosphorus, zinc, copper, selenium, etc. It also contains vitamins: , , , group B. Among other things, sea fish can boast of the presence of the powerful antioxidant astaxanthin in its fillets.

How to cook dietary fish

In order for a sea or river delicacy to give all the effects described above and also help you lose weight, it is necessary to heat treat it in accordance with certain rules.

First, avoid frying fish. Of course, you can remove the top fried crust from the product before use, but the fried delicacy is excessively soaked in vegetable oil, which adds calories to it. In addition, heating most oils promotes the formation of carcinogenic substances in them that cause cancer and accelerate aging.

Secondly, do not include fatty additives such as cheeses, mayonnaise, homemade sour cream in dishes with dietary fish. You should not get carried away with salt and spices, as they stimulate the appetite. Replace them with dried herbs suitable for fish, and freshly squeezed lemon or lime juice - both healthy and tasty!

Thirdly, you should not prepare side dishes rich in carbohydrates for dietary fish. The ban applies to potatoes, especially fried ones; pasta The ideal option would be stewed vegetables, a salad of fresh vegetables and herbs, and a portion of boiled buckwheat.

It is preferable to boil dietary fish, bake in the oven, or in foil; cook in a multicooker in the “stewing”, “baking”, “steaming” modes.

Diet fish recipes

Greek cod fillet. Ingredients: two large fish (fillets), 1 tbsp. olive oil, 2 tbsp. coriander seeds, 0.5 tbsp. lemon juice, any store-bought fish seasoning.

Cooking process. Wash the fish fillet. Prepare the marinade by mixing wine vinegar, roasted and crushed coriander seeds and seasoning. Place the cod in it for 3 minutes. Then place the product on a greased baking sheet and place in an oven preheated to 180ºC for 25-30 minutes.

Trout with citruses. Ingredients: rainbow trout - 1 kg; orange, lime and lemon - 1 piece each, olive oil - 1 tbsp.

Cooking process. Wash the fish, remove bones and internal organs, cut into large pieces. Lightly salt each and place in a greased baking dish. Then peel the fruits and chop them with a knife. Combine and add olive oil to the citrus mixture. Let it sit for 7 minutes, then pour the marinade over the fish pieces. Cover the top of the trout dish with a lid and place the dish in the oven. Bake at 180ºC for 30 minutes.

Pike cutlets. Ingredients: one fish fillet, one small onion, a slice of dried wheat loaf, 1 raw chicken egg, 1 raw medium-sized carrot, black pepper and salt to taste.

Cooking process. The pike fillet must be passed through a meat grinder along with a piece of loaf and onion. Then you need to add the remaining ingredients to the resulting minced meat and mix. Form small cutlets from a homogeneous mass, wrap them in foil, add a little water and place the structure on a baking sheet. Bake in the oven for 20-25 minutes.

Dietary fish in a slow cooker

Dietary fish in a slow cooker. You will need: lean fish fillet or medium fat fish - 500 g, 2 tsp. soy sauce, 2 cloves of garlic, a small piece of ginger root, a couple of celery sprigs, a little olive oil and clean water, table salt to taste.

Cooking process. Chop celery, garlic and ginger. Cut the fillet and add a little salt. Place the pieces of fish in the multicooker bowl, sprinkle with the prepared spices, pour olive oil and soy sauce on top. Try to ensure that the additives are distributed evenly over the surface of the fish. Set the mode to “steam cooking”. The dish will be ready to eat after 20-25 minutes.

Dietary fish in a slow cooker with vegetables. Ingredients: gutted sea bass - 500 g, onion - 1 pc., raw carrots - 1 pc., parsley, salt to taste.

Cooking process. Pour water into the multicooker bowl, then place a container intended for steaming food and place a layer of fish fillet on it. Cut the onions and carrots into slices and place them in a second layer. Lightly salt the dish. Cook the food in the “Steam Boiler” mode for 20 minutes.

Dietary fish turns out tender, soft and very tasty. Try it - you won't regret it!