Diet recipe for fish with vegetables. Low-fat fish - a list of all varieties for diet food

Good afternoon, my dear readers! Today I will tell you about my favorite product - fish. Currently, scientists have proven its usefulness for weight loss. Not oily fish for the diet, the list of which is given below, divided by fat and calorie content. Let's dwell on popular power systems using this valuable product. And included tips on how best to cook the fish, so that it is tasty and healthy.

Fish is a source of high quality protein and is quickly absorbed by the body. If it takes about three or four hours to digest meat, then the fish will “dissolve” in two. Therefore, in dietary nutrition, it is recommended even for evening reception food. Proteins keep you feeling full for a long time. The brain "gives a signal" not to store anything on the sides or buttocks.

I think many have heard about the longevity of the inhabitants of Japan. They practically do not have problems with the thyroid gland. Excellent vision and smooth skin are preserved until old age. Just look at the photo - cheerful, youthful people. Scientists have established that the cause of health was the consumption of a large number of marine fish. The composition of the favorite product includes the following benefits:

• fatty amino acids Omega-3,;
• vitamins,;
• phosphorus;
• zinc;
• calcium.

Regular consumption of seafood reduces the risk of heart disease. The pressure stabilizes. Improves the functioning of the immune system and the brain. If you do not want to suffer from dementia in old age, eat fish.

Iodine - saturates the thyroid gland, which has a huge impact on calorie burning and metabolism. A fatty acid Omega 3 - very useful thing. Without it, the synthesis of other substances in the body is impossible. It maintains the normal sensitivity of nerve fibers, is involved in muscle contraction. The presence of beneficial Omega-3 acids will positive influence on hair, skin, nails.

In carbohydrate-free nutrition systems, when losing weight, it is often advised to replace meat with fish. However, not all varieties are equally useful. In terms of calories, fatty mackerel is far ahead of lean pork. In order not to be mistaken, we divide the fish by fat content.

To get an idea of ​​the fat content of seafood, pay attention to the color of the meat. If it is light - in front of you is a lean variety of fish. The darker the fillet, the more calories. Think herring, salmon or mackerel.

Of course, scientists say that the most useful is oily fish. In her a large number of the right substances. But when losing weight, you should forget about it. Or reduce consumption to a small piece a week.

Not fatty varieties fish will be noted separately. They have no carbohydrates. That is why they are so popular among fans. Because switching to fish while on a diet can help delay the need to lower your carb intake.

Product (per 100 grams)	Squirrels	Fats	Carbohydrates	calories
Low fat (2 to 5 grams)
Tuna	24,4	4,6	0	139
sea ​​bass	18,2	3,3	0	103
Far Eastern flounder	15,7	3	0	90
Vobla	18	2,8	0	95
Bream	17,1	4,4	0	105
Carp	18,2	2,7	0	97
white-winged halibut	18,9	3	0	103
Hake	16,6	2,2	0	86
horse mackerel	18,5	4,5	0	114
Very low fat content (less than 2 grams)
Pollock	15,9	0,9	0	72
Blue whiting	18,5	0,9	0	82
Haddock	17,2	0,5	0	73
Cod	16	0,6	0	69
river perch	18,5	0,9	0	82
Pike	18,4	1,1	0	84
Zander	18,4	1,1	0	84
carp	17,7	1,8	0	87

Lean fish has less fat than the leanest meat. You can take from everyone the same number protein, but consume fewer calories. This will allow you to keep your carbohydrate intake at a relatively moderate level and you won't feel too depleted. Even in the evening. Excess will definitely not be postponed 😉

If you are wondering how often you can eat fish, then I can make you happy - if there are no contraindications, then at least every day. The standard serving is 100 gr. And even if you are not a fan of this type of product, then treat yourself at least sometimes " fish days". A plate of fish soup or a fragrant baked piece diversifies any menu.

Which is better and how to cook

Even on the most democratic Dukan diet, you can eat this product at any stage. In Dr. Dukan emphasizes proteins and forbids carbohydrates, fats and sweets. Fish in the food system is not the last place. During all stages of the diet, almost any diet is allowed - sea or river. You can even have a little piece of smoked salmon. In more detail, I wrote an article about. Products can be boiled, steamed, fried or baked in foil. But with a minimum vegetable oil.

Now let's move on to delicious moment. Fish recipes for diets are a separate science. They need to take into account the usefulness of a particular variety. And also how safe it will be to use with gastritis or diabetes.

Cooking

I recommend including in your diet the following types seafood: tuna, flounder, haddock, pollock, cod, as well as shrimp and crabs. Other types see in the table above with low and very low fat content. But the amount of protein in such meat is high.

To reduce calories, you can boil the fish in water or steam. The last method is the most useful and tasty. The meat is juicy and tender. Pour a little lemon juice over the pieces for flavor and put a sprig of greens (dill, parsley). sprinkle fragrant seasoning for fish and wrap in foil. In 30 minutes it will be ready.

A plate of fish soup without potatoes is an excellent dietary dish. You can eat as much as you like without any consequences on the waist. Very delicious broth obtained from pike. A minimum of calories with an amazing aroma.

Try to use less sauces. They provoke an appetite. If you don't like fishy smell- hold the seafood in milk for an hour. The bad odor will dissipate.

Some of mine complain that the fish falls apart when cooked. Try cooking cod. Its fillets are not as tender as those of other species. Or you can use a little trick. Add a little vinegar to boiling water and boil the fish calmly. aromatic fillet will not fall apart.

Bake

Recipes for weight loss contain a minimum of oil. The baking process itself involves cooking the product simultaneously from all sides in the oven. At the same time, the fish turns out to be much tastier than with banal boiling.

For baking, foil or a sleeve is suitable. Nutritionists have noticed: products from the oven are much healthier than those fried in a pan. Pieces of fish a few minutes before readiness can be “freed from protection”. Then get delicious crust without oil. Or try baking in natural yogurt. The taste is indistinguishable from sour cream. But fewer calories.

Can I eat fried, salted or smoked?

For gastritis and others stomach problems fried is not allowed. But rethink your cooking methods. In batter or breadcrumbs - definitely not. Especially with diabetes. If you really want to, then in a small amount of oil you can treat yourself to a portion. But not more than once a week. Just do not forget to put the finished pieces on a napkin. The oil should be absorbed. By the way, in my article "" you can find a lot of interesting things.

And here salty doctors do not prohibit. Just not herring or ram, of course. It is better to make lightly salted low-fat fish yourself. Eat only in the morning. Otherwise, expect unpleasant swelling on the face and overweight on the scales. After salty, you just want to drink and drink.

smoked under strict prohibition! Don't even think about it - definitely not. They have been talking about the dangers of smoked food for so long that everyone has already stopped paying attention to it. And in vain - dangerous carcinogens can cause cancer.

Smoked meats negatively affect the stomach and liver. First, the amount of salt in such products is increased. Secondly, the calorie content increases due to the removal of water during the cooking process. In order not to be unfounded, I am attaching a table for comparison.

	Fats in fresh fish, per 100 grams	Fats in smoked fish, per 100 grams	calories smoked fish per 100 g
Hot smoked perch	0,9	8	166
Tesha cold smoked sturgeon	10,9	25,7	302
Cold-smoked sturgeon balyk	10,9	12,5	194
Vobla cold smoked	2,8	6,3	181
Hot smoked cod	0,6	1,2	115
Hot smoked bream	4,4	4,5	172
Cold smoked bream	4,4	4,6	160
Hot smoked cod	0,6	1,2	115
Cold smoked mackerel	13,2	15,5	221

And negligent manufacturers can smoke low-quality raw materials. In addition to the main problems, you can get poisoned.

Fish is delicious and useful product which will help you deal with overweight. Choose low-fat varieties and cook. Fried, baked or boiled - you can calculate varied menu for the whole week. Daily use will make you not only slim, but also beautiful.

Another short video about the benefits of fish:

That's all, my dears! If you liked the article, then feel free to leave comments. - there are many more interesting things waiting for you. See you!

Each weight loss program is based on two main aspects - physical activity and nutritional adjustment. Weight loss can be easily achieved if you know what kind of fish you can eat on a diet, because there are diet varieties(lean) and less suitable fatty. All seafood has a set beneficial trace elements and substances that strengthen the body, immunity and help to active image life.

Fish for weight loss

The product contains Omega-3 amino acid, only seafood has so much of it. Fish for a diet is useful not only for its low calorie content, but also for a large list of useful trace elements, for example, phosphorus and iodine. This makes seafood extremely important for those who develop hypertension, atherosclerosis, coronary heart disease. Thanks to amino acids, trace elements, vitamins, a person receives great amount useful substances that help in weight loss. The fish diet for weight loss has the following positive aspects in addition to fighting obesity:

• significantly reduces the risk of angina pectoris, heart disease, eliminates blood clots in the vascular system, which can become sclerotic plaques;
• fish has antitumor properties, the likelihood of prostate, intestinal, and breast cancer is reduced;
• regular use fish products strengthens immune system;
• fish diet shows the fastest weight loss relative to other weight loss menu options.

What kind of fish is suitable for a diet

Not all seafood is the same in terms of calories and fat content. Fish when losing weight should bring a maximum of protein and a minimum of calories. Nutritionists recommend periodically changing the appearance so that the body receives all the substances necessary for the quality functioning. Some varieties are fatter than pork. All dietary fish is divided into three main groups:

1. Fatty (more than 8%) - this includes sturgeon and all varieties of this group, salmon, fatty herring, mackerel, eel, halibut. This group has a calorie content of up to 250 kcal / 100 g. For comparison, lean pork contains only 120 kcal.
2. Low-fat (4-8%) - this group includes: pike perch, low-fat herring, carp, catfish, pink salmon, carp, catfish, crucian carp, trout, sea bass, chum salmon, tuna, horse mackerel. The calorie content of these products is in the region of 80-100 kcal / 100 g.
3. Low-fat (up to 4%) - flounder, pollock, bream, cod, anchovy, pike, carp, hake, navaga are considered, river perch. Calorie content is 60-90 kcal / 100 g.

What is the best fish for weight loss

The most useful for achieving results, if you want to lose weight, will be varieties with a minimum amount of calories. You can eat these foods large quantities so as not to feel hungry. These seafood are used in many diets because they help to feel full and are quickly absorbed. The most healthy fish for weight loss is:

• pike;
• cod;
• pollock;
• hake and other white varieties of fish with minimum content fat.

Low-fat varieties of fish

Despite the fact that the same products have a significant positive effect on the body as a whole, they absolutely do not burden the gastrointestinal tract. Fish low-fat varieties contains protein that is good for human muscles. This is important in terms of what you need to give the body to lose weight. physical exercise. So you will have enough strength for training and there will be no extra calories. Low-fat varieties of fish for the diet are rich in minerals, strengthen and cleanse blood vessels, balance high pressure and improves human well-being.

Is it possible to eat salted fish while losing weight

The opinion of nutritionists and doctors on this matter agrees that it should be limited as much as possible, but for a change you can sometimes buy. Eat salted fish better for weight loss own cooking. Taranka or herring are bad for these purposes, because they contain a lot of salt, and it retains water, which leads to swelling and slows down the process of weight loss. If you want salty, then you can eat before lunch.

Dried

It was described above why salt is harmful if you decide to lose weight. For the same reason, there dried fish on a diet is also not recommended. It is prepared with salt, which, when ingested, retains liquid, fats that need to be burned. After the ram, you really want to drink, and this is an additional burden on the kidneys, so people with problems in this organ should not eat such fish.

Mackerel for weight loss

This variety belongs to the variants with high fat content and calories. It is undesirable to eat mackerel when losing weight, because there are 200 kcal per 100 g of the product. There are some subtleties regarding the fat content of this species, because by autumn mackerel gains up to 30% of the carcass with fats, and in the spring no more than 4%. The cooking method also plays an important role, for example, boiling, baking without oil in the oven, steam does not affect the starting number of calories. Other processing methods (smoking, frying in oil) increase this figure significantly.

If you want to eat mackerel, you should replace frying with steaming or baking without oil. If you decide to cook in a pan, then mackerel can even cause harm healthy person. Nutritionists admit that when losing weight, a person eats small pieces of this tasty, fragrant product cold / hot smoked, but not more than once a week. Consuming regularly smoked meats is harmful for everyone.

fried

Many contraindications depend on the method by which food is prepared. For example, there is fried fish when you lose weight is not recommended. It is also contraindicated for those who suffer from problems with the gastrointestinal tract. The option of frying in a grill pan is allowed, where there is an indirect effect on the meat, but this can be done no more than 1 time per week. Before use, put the product on a napkin to remove excess oil.

What fish is better to cook for a diet

During weight loss, it is recommended to boil the following varieties: pollock, tuna, cod, haddock, flounder, you can eat shrimp, crabs. The rest to cook fish for a diet is necessary according to how much fat is contained in their composition. Cooking is the most correct method cooking diet food, while the meat becomes soft, tender, and get unforgettable aroma green leaves and a couple of camels will help lemon juice.

In the menu, you can safely include the ear, boiled pike contains many useful substances, it can be consumed in any quantities. The broth is very aromatic and low in calories. To reduce the number of calories, it is recommended to abandon sauces that only whet the appetite. To enhance the smell of fish, hold it before cooking a little in milk.

On the Dukan Diet

This well-known nutritionist often includes seafood in his menu. Eating fish on the Dukan diet recommends with the densest pulp. He argues this by saying that varieties with soft meat, poorly saturate, digest too quickly and want to eat again. For the Dukan menu, some varieties that have a high fillet density are well suited:

1. Sea bass. It can be baked in the oven, on the grill.
2. Angler. This delicious fish with a dense fillet, reminiscent of beef. It is better to cook the devil for a couple for 40 minutes, first you need to marinate with herbs in lemon juice.
3. Tuna. The fish is baked in the sleeve or cooked on the grill. Canned food can be used own juice, they are perfect for any side dish from diet menu or vegetables.

Canned fish

In this matter, it is important to consider the form in which the product is sold. Eg, canned fish when losing weight, they are included in the menu of many diet programs, but only in their own juice. All options in oil are too high in fat and do not help to lose weight. You can look for sprats or sprats in their own juice on the shelves of the store and use them along with vegetable salads, cereal side dishes. From canned food, you can cook soups for lunch and eat them as a separate dish.

Red fish on a diet

These varieties contain a lot useful amino acids, but at the same time they have a high fat content, which adversely affects the figure. Red fish with a diet is allowed only in limited quantities 1-2 times a week, no more. Should be abandoned if possible. frequent use the following varieties:

• salmon;
• herring;
• trout;
• tuna;
• mackerel.

Video

Nutritionists classify low-fat varieties of fish as healthy food. If you cook it correctly, then a person will not gain excess weight. Fish fillet approximately 17% consists of protein and amino acids, which are beneficial for the health of the human body. The meat of lean fish also contains useful vitamins and micronutrients.

Fat categories

Fish species are divided into 3 categories:

• low-fat varieties, contain up to 4% fat;
• medium-fat varieties, contain from 4 to 8.5% fat;
• fatty varieties contain more than 8.5% fat.

By the way, the fat content of all varieties of fish also depends on the time of year. Maximum amount they accumulate fat during the breeding season (spawning).

Meat of all varieties contains proteins (from 14 to 27%) and fats (from 0.3 to 36%). For a convenient distinction between fish varieties, it is best to use a list or table that allows you to accurately distinguish them by fat content or calorie content.

Red lean fish is best stewed and baked in pieces

High Fat Species

Fatty foods include:

• mackerel, catfish;
• sprat, stellate sturgeon;
• fatty herring, eel;
• sturgeon, halibut;
• saury.

The listed fish are not suitable for diet food due to the fact that they contain more than 8.5% fat, and the calorie content varies from 270 to 348 kcal per 100 g.

However, they are considered the most useful. This is due to the fact that they contain more iodine and fatty acids. These components are able to protect vascular system, thyroid gland, and they also lower cholesterol levels and improve metabolic processes in the body.

Such a list will help eliminate fatty varieties from the diet.

Medium Fat Varieties

To medium fatty species can be attributed:

• catfish, horse mackerel;
• carp, silverfish;
• red-eyed, carp;
• herring, anchovy;
• low-fat herring, pink salmon;
• zander, smelt;
• ide, bream (river, sea);
• salmon, sea bass;
• tuna.

Their calorie content per 100 g is approximately 126 - 145 kcal.

Such fish can be eaten on a diet, but only with the permission of a nutritionist. These varieties have a lot of protein, so it is better to eat it for people who play sports. It is best to cook dishes from them by stewing, salting, smoking, but it will still be more useful to cook a dish for a couple.

cod has minimal amount fat

Varieties with the lowest fat content

Low-fat varieties include:

• navaga, cod;
• lemon, haddock;
• pollock, pollock;
• river perch, roach;
• pangasius, pike;
• crucian, zander;
• tilapia, omul;
• burbot, mullet;
• flounder, white-eye;
• grayling, lamprey;
• roach, mackerel;
• whitefish, sorog.

This list also includes crustaceans and molluscs.

In dishes prepared from the most lean fish, 100 g contains only up to 100 kcal.

When eating low-fat and low-fat fish, you can not only lose extra pounds, but also improve your health. Doctors also recommend introducing fish dishes to children from low-fat varieties.

Of the carp family, only crucians have a low fat content. Other representatives belong to the moderately fatty group.

Which is fatter: trout or salmon?

Many people sometimes mistakenly attribute trout and salmon to low-fat varieties. However, it is not. To better understand which fish (trout or salmon) least amount fat, you should compare them.

Trout has only 7% fat and 147 kcal, while salmon has 15% fat and 219 kcal. Thus, they are both not low-fat varieties.

Trout is included in the moderately fatty group, which means that it can be eaten during a diet with the permission of a doctor.

Proper preparation of fish for a diet

A person who decides to go on a diet for the first time should regularly eat fish dishes. They will make it easier to move this period. Because of their low calorie content, they stimulate weight loss, but at the same time they satisfy appetite well.

During the diet, you should not eat fried, smoked, salted and dried fish. You should also refrain from eating canned food.

For a change, you can cook soups, steamed meatballs and meatballs, casseroles and soufflés from low-fat varieties of fish.

By the way, varieties of fish with a low fat content are useful for certain diseases. For example, in diseases of the gastrointestinal tract ( gastrointestinal tract) It is best to eat such dishes. This is due to the fact that they are easily absorbed and digested without burdening the body.

Regular eating of fish dishes will not only reduce weight, but also strengthen the immune system, improve brain activity, as well as improve skin, hair, nails and even teeth.

Low-fat varieties of fish for a diet are best suited, and they are also easier to cook.

Easy lean fish recipes

These recipes will help you quickly and tasty cook fish dishes. This diversifies the diet and will help to postpone the period of treatment or weight loss.

Cod fillet steak with potatoes

To prepare 3-4 servings, you will need the following products:

• 700 g cod meat;
• 10 medium potatoes;
• 1 medium-sized onion;
• 1 small lemon;
• 3 dessert spoons plain yogurt;
• 50 g rye flour;
• 3 spoons dessert oils olive;
• 1 small piece of horseradish.

You will also need a small bunch of dill, parsley and lettuce, as well as spices in required quantity for achievement habitual taste.

To prepare such a dish, you can use any sea fish from the cod family (navaga or pollock).

1. Remove skin and eyes from potatoes. Rinse it in cool water. Cut into slices about 1 cm and boil.
2. Peel the onion, rinse cold water(so it will not pinch the eyes) and cut it into rings or half rings.
3. Rinse the lemon well and cut half into circles.
4. Inspect the fillet for bones (remove found ones) and cut into portioned pieces. Then coat them with spices and roll on all sides in flour. Fry in olive oil until lightly browned.
5. Rinse the horseradish, if necessary, scrape it with a knife and chop it with a grater.
6. To prepare the sauce, mix yogurt with lemon juice from the second half of the fruit, grated horseradish and herbs (dill, parsley). Mix everything well.

Before serving the dish, all the ingredients should be laid out on plates and garnished with chopped herbs, lettuce and lemon slices with onions.

Such low-fat fish for a diet, like cod, fits perfectly, because the calorie content of such a dish is only 235 kcal.

Tilapia fillet cutlets

To prepare 5 servings you will need:

• 700 g tilapia fillet;
• 1 onion (bulb);
• 1 chicken egg;
• 80 - 90 g round rice boiled;
• 3 tablespoons vegetable oil;
• 1 small bunch of dill.

To achieve the usual taste, use spices and seasonings for fish.

1. Remove all bones from the fillet and grind it in a blender or in a meat grinder to the consistency of minced meat.
2. Peel and rinse the onion in cool water, then chop until smooth.
3. Combine the egg with minced meat, onion and boiled rice.
4. Rinse the herbs and chop them. After that, add it to the minced meat along with spices and mix everything thoroughly.
5. Form cutlets.

After that, they can be laid out on a baking sheet, slightly oiled, and sent to the oven, heated to 150 degrees. After about 15 - 20 minutes, the dish will brown, which means that it can be taken out and served at the table. You can add a meal boiled potatoes or fresh vegetables.

By the way, this fish is also commonly called tilapia, and both names are considered correct.

Vietnamese halibut with vegetables

To prepare 3-4 servings you will need:

• 500 - 600 g halibut fillet;
• 2 tomatoes;
• 2 peppers (Bulgarian);
• 2 medium sized garlic cloves;
• 1 lime or lemon;
• 40 ml fish sauce;
• 40 ml of sesame oil;
• 15 g chopped ginger;
• 10 g white sugar(sand);
• 3 sprigs of mint.

It is also necessary to use spices and spicy seasonings for fish.

1. Rinse the fillet and cut into pieces.
2. Mix lemon juice with sesame oil fish sauce and spices. Then pour the fillet pieces with the resulting marinade and leave to brew for about 10 - 13 minutes.
3. Peel the tomatoes (peel them before boiling water) and cut into cubes.
4. Peel the garlic and pepper, and then cut into small pieces. Then mix them with tomatoes and ginger.
5. Rinse the mint and finely chop.
6. Rinse the lemon or lime and cut into slices.
7. Put a mixture of vegetables on the marinated fillet pieces and pour the marinade over everything.
8. Wrap each piece individually in foil and place on a baking sheet.
9. Place it in the oven (preheated to 150 degrees) and leave for 25 minutes.

After cooking, transfer the finished fish from foil to plates and garnish with mint and lime (lemon) circles.

Even small bones must be removed from the fillet

Freshwater fish have an unexpressed smell of the river or algae. Therefore, after cutting it, it is better to soak it in water with lemon juice.

At fresh carcasses should have shiny scales, red gills and slightly bulging eyes without film. If at least one sign is missing, then the fish is no longer quite fresh or has been re-frozen.

If the dish will be prepared from fillet, then it is better not to be lazy and remove all bones, especially small ones.

To find out if oily fish or not, just look at the lists and make a choice. And find out which fish is best suited for proper nutrition, you can have a nutritionist. He will not only tell you which varieties of fish are most suitable, but also how best to cook them.

All diets, without exception, require the rejection of fatty foods, forcing you to buy lean meat and look for milk, kefir and cottage cheese with a fat content of 0% on store shelves. But there is almost the only product, saturated with fats, which allows most weight loss systems - fish.

Entire treatises have been written about the benefits of polyunsaturated fats: here is help for the heart, and blood vessels, and the brain, and joints, and many other parts of the body. Moreover, unlike the same meat, fish is absorbed much better. But even it must be chosen correctly. Many weight loss methods somehow recommend paying attention to lean fish for a diet in order to lower total calories daily ration. But not everyone knows which specific types of fish are best to eat, and what dietary dishes can be prepared from them.

What low-fat fish for a diet to choose?

By and large, all types of fish are divided into three large groups, divided by the degree of fat content. The first, the most "heavy" is herring, mackerel and salmon. They, of course, should be eaten, but as rarely as possible. And during active weight loss, it is not recommended to include them in the menu. Moreover, there is always something to replace such fish with a diet.

The second group, "optimal", is a seven of carp, tilapia, trout, pangasius, sturgeon, tuna and sardine. Representatives of this union of fish with a diet can be served at the table both during weight maintenance and during weight loss. But if the technique for eliminating the fat layer implies too low calorie diet may need to be excluded as well.

The third group, "skinny" fish: cod, perch, flounder. When dieting, they are considered the most preferred. In addition, they will fit during medical nutrition when it is necessary to reduce the load on digestive system. These include various marine life: squid, shrimp and the like. Average calorie content of these specimens is 65 kcal per 100 g.

The best dietary fish dishes

Now let's look at a few simple, but delicious recipes with dietary fish, which are suitable for almost any weight loss system. But basically they are designed for the right healthy eating with reduced calories. All diet fish dishes are boiled, baked or stewed. Fried options swept aside. This not only allows you to maintain maximum concentration useful properties, but also facilitates the assimilation of the product.

Recipe #1

A great idea for dinner can be a tandem of cod with vegetables. To prepare it, you need to take a medium-sized zucchini, peel it from seeds and skins, chop into cubes. Wash, peel and grate the carrots coarse grater. Cut the onion into half rings. Peel a kilogram of cod from bones and skin, rinse thoroughly, disassemble into small pieces. Salt and rub with spices to taste. Leave for half an hour.

In a foil or ceramic form with a lid, first lay out a layer of zucchini, then a layer of fish, on top another layer of zucchini and carrots, then onions. In a small bowl, mix the two egg whites and a tablespoon of sour cream, pour this sauce over a mixture of fish and vegetables. Put the dish in cold oven. Cook for half an hour from the moment the oven heats up to 175°C. After that, sprinkle the dish with herbs and grated cheese and bake for another 15 minutes.

Recipe number 2

TO festive table you can serve a diet fish dish with an unusual sweet and sour taste. It will take about a kilogram of rainbow trout, which must be cleaned of entrails and bones, washed, divided into large pieces and salt. Put the fish in a large ceramic dish.

Peel a large orange, cut into small pieces. Do the same with lemon and lime. Mix the pulp in a small cup, add a tablespoon of olive oil there. Let stand 5-7 minutes and transfer this mixture to the fish. Cover the container with a lid, put in a preheated oven. Bring to readiness within half an hour.

Recipe number 3

Pangasius can also be considered acceptable for a diet of fish. From it tender fillet excellent meatballs are obtained, on the basis of which soup is cooked. It is necessary to twist 400 g of fish through a meat grinder, salt, pepper, combine with egg white and half a finely chopped onion. Form into small balls, roll them in breadcrumbs.

IN large saucepan with thick walls, bring 3 liters of water to a boil, salt it and throw meatballs into it. Cut a couple of potatoes into cubes, grate one medium carrot, chop the remaining half of the onion. Vegetable mix also send to the pan and cook for 45-50 minutes. Serve with greens.

Recipe number 4

An excellent choice of low-fat fish for a weight loss diet is pike, which is undeservedly overlooked. It makes delicious cutlets that are in no way inferior in their nutritional value to meat cutlets. Pike fillet is passed through a meat grinder along with onions and a piece of dried white loaf. Grated carrots are also added here, one egg, salt and pepper to taste. A dense elastic lump is formed, from which cutlets are molded. They can be brought to readiness in a double boiler, or you can use the oven, wrapping the dish in foil and adding a quarter cup of water so as not to overdry the dish.

Recipe number 5

A good lunch of vegetables and fish with a diet is based on boned and skinned tilapia fillets. It will need to be disassembled into small pieces and marinate in lemon juice. At this time, a couple is cut into rings bell peppers and one onion, chop three large tomatoes, tear a sprig of parsley into leaves. You can cook the dish both in a slow cooker and in the oven.

4.5 out of 5 (6 Votes)

The use of fish in dietary recipes is practiced by many chefs. This product is rich in all the substances necessary for the body and at the same time does not overload the diet. extra calories. In terms of protein content, fish competes with the best varieties meat. But unlike the latter, it is easier and faster absorbed by the body. The inhabitants of rivers, ponds and lakes contain trace elements, fats and proteins necessary for our body. 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%!

Besides, regular use recipes fish table prevents the emergence oncological diseases. 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 seafood recipes, read step by step description and see photos of recipes for fish dishes (in the Volga style, with curry and coconut, under 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. Peel large pike perch from scales, gills and entrails, cut into large pieces. Put in a saucepan, add roots, salt, herbs and spices.

2. Pour everything with water, boil the fish. Ready fish put on plates, pour boiled pike perch mushroom sauce with sour cream.

Fish recipe: pike perch in sauce with mushrooms

Ingredients:

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

Cooking method:

To prepare this recipe for a fish dish, cut the pike perch fillet into 6-8 pieces, salt and stew. Put the finished pike perch in a portion pan, put warmed champignons or porcini mushrooms on top of the fish and pour over sour cream. When serving, bring the dish to a boil, decorate pike perch in sauce with mushrooms cancer necks, as well as a circle of peeled lemon.

Volga diet fish recipe

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

Cooking method:

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

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

3. Lubricate the duckling well with oil and transfer the resulting mass into it, sprinkle evenly with pepper and lemon zest. Lay fish fillets on top.

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

5. Finished fillet Arrange the Volga-style fish beautifully on a platter, pour over the liquid left in the roaster after stewing, sprinkle with chopped herbs and serve.

Recipe and photo of a dish of fish with curry and coconut

Ingredients:

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

Cooking method:

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

2. Put chopped garlic, thyme and bay leaf. Simmer 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 ready sauce keep warm until serving.

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

Recipe for cooking fish with vegetable marinade

In order to cook fish according to the recipe below, take 800 g of fish fillet, 1 kg of carrots, 500 g onion, vegetable oil, water, salt, olives.

Cooking method:

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

2. In a deep bowl, put a layer of vegetables, fish and vegetables again on top, stew a little and let it brew. Garnish the mouth of the serving fish with olives under the vegetable marinade.

Oven fish diet recipe: sea bass with basil

Ingredients:

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

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

1. The sauce needs to be prepared in a few hours. To do this, peel and remove the stalks from the tomatoes. Cut the pulp into small cubes. Chop the onion, mix the vegetables and put in a cold place soak with olive oil.

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

Seafood Recipe: Shrimp with Walnuts

Ingredients:

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

Cooking method:

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

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

3. Lay out the finished shrimp with walnuts on a dish, decorate 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 diet food from fish, beluga, cut into small pieces, stew with the addition of cucumber pickle. Put the fish in a serving pan, pour 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 garlic clove, 2 onions, 50 g butter, 2 tbsp. tablespoons of olive oil, 2 cups 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 over the mushrooms.

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

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

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

Fish fillet diet recipe: meatballs with spices

Ingredients:

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

Cooking method:

1. To prepare this diet recipe cut the fish fillet into small pieces. Peel the onion, chop. 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 a homogeneous minced meat is obtained. Form meatballs into small balls and boil them in vegetable broth.

3. Ready meatballs remove with a slotted spoon, put on a dish or portioned plates, pour over with vegetable oil, sprinkle with herbs and serve.

4. As a side dish for meatballs with spices will be good boiled carrots, green pea, any fresh herbs.

How to cook flounder with apples and onions

Ingredients:

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

Cooking method:

1. Grease a saucepan with oil, put sliced ​​apples (without skin and seeds), white leek heads 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, boil the broth to half. Add sour cream or butter, mix.

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

Diet 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 garlic cloves, 12 black peppercorns.

Cooking method:

1. Peel the roots, wash thoroughly and chop finely along. Peel the onion and cut into fine rings.

2. Put everything together with thyme, bay leaf, black pepper and garlic in a single-layer gauze bag, dip in boiling water and boil. Then remove the gauze bag, and put the vegetables in a colander.

3. Clean the fish, remove the bones, gut and cut into portions. Carefully arrange the vegetables at the bottom of the double boiler, put the carp on them and bring the dish to readiness.

4. Spread the steamed carp with vegetables on portioned plates. Serve hot or cold as desired. Carp can be replaced with silver carp or carp.

Recipe for flounder with herbs

Ingredients:

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

Cooking method:

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

2. When the fish is ready, add finely chopped herbs. Put the flounder with herbs on a dish, 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 beef broth, 100 ml white wine, 300 ml whipped cream, 2 packs of watercress, 2 tbsp. spoons of sour cream.

Cooking method:

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

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

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

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

Fish table: burbot with eggplant

Ingredients:

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