Steam cutlets from cod are dietary. Recipe for delicious dietary fish cutlets

, 7 macronutrients led by and 15 biologically active trace elements.

Other ingredients, apart from fish, are added to minced cutlets, which further enrich the composition, taste and aroma of the dish, and also retain the shape given to the cutlets. Due to additives, the total calorie content of the dish can be reduced or increased. In addition, the energy value of cutlets and, accordingly, their relevance in the diet is significantly affected by the method of preparation and the accompanying side dish.

Consider the general recipe for making very tasty fish cakes at home, its dietary options and cooking methods, as well as healthy side dishes that will not increase the overall calorie intake.

Fish diet cutlets in the oven - a recipe with a photo step by step

The main component of minced meat for lush ruddy cutlets is the freshest possible fish, sea or river, not too dry, but at the same time not extremely oily. A mixture of varieties with a higher and lower fat content is allowed. At the same time, for a dietary table, the ratio of “lean” and fatty fish is 7:1.

In addition, preference should be given to larger fish - pike - cutlets will turn out to be more juicy. Cleaned and washed small fish can also be put into action by passing it through a meat grinder several times in order to grind small bones for sure.

Enrich the composition of minced meat, give it an additional volume of raw vegetable additives -,. Starchy potatoes are also a binding ingredient that “sticks together” the total mass and holds the shape of the cutlets.

As binders and bulk components, ground and whole cereals are also used -,. For the same purpose, white bread soaked in water, milk or cream, and starch are used. Well "glues" raw cutlets.

From the listed set of additives in the diet options for cutlets, you can confidently include vegetables (onions and carrots are preferable) and dark cereals - primarily oatmeal. White bread, if used, is soaked in water. Chicken egg is also introduced cautiously. Semolina, flour and starch not suitable for a diet table.

The aroma and taste of minced meat emphasize and complement such spices as, pepper - white, black and fragrant,. Salt, cooking or sea, used moderately. Also applies.

An approximate recipe for dietary fish cutlets:

400 g of white fish fillet;
one small carrot;
bulb;
natural soy sauce without dyes and preservatives - three tablespoons;
green onions;
sea salt, ground pepper.

Cooking - from minced to baked:

Rinse and cut into large pieces of fillet and peeled vegetables, grind them in a meat grinder or blender.
Finely chop the green onion, combine it with the fish and vegetable mass.
Season the minced meat with soy sauce, pepper and a minimum amount of salt, mix well and beat off.
Rinsing your hands with cold water, form round or oval cutlets and place them in rows on a baking sheet lined with baking paper.
Bake cutlets for 40 minutes at a temperature of 200 degrees.

The finished dish has a calorie content no higher 100 kilocalories in one hundred grams.

Application in the practice of diets

"Fish" protein is absorbed twice as fast as "meat", effectively nourishing the muscles. Six B vitamins, unsaturated fatty acids, valuable trace elements, vitamins A, C, D, E, H, PP, calcium and magnesium strengthen immunity, improve skin condition And skeletal system, comprehensively improve the body.

The unique array of bio-nutrients found in low-calorie steamed or baked fish cakes make them a valuable addition to lean, muscle-preserving diets.

Wherein it is important to combine diet fish cutlets with these side dishes, which will not bring on the menu excess calories.

On the diet table in the right company

Optimal accompaniment to cooked fish cakes will provide:

A variety of vegetables, fresh, boiled, stewed or baked, in salads or stews - cabbage of all kinds and varieties, cucumbers, colorful sweet peppers, and squash, carrots, lettuce, corn, green peas, green beans. Potatoes, however, due to the excess of starch in it, it is better to limit.
Mushrooms - forest and store-bought, cooked in any way, except for frying. Such a side dish will not add calories, but will bring its own special taste and aroma.
Porridge from dark, buckwheat or oatmeal, boiled in water. Rice, which goes well with any fish dishes, it is better to use brown.

Cooking - options for diets

Pan frying- the most common method of making fish cakes. However, such a method unacceptable in dietary nutrition.

In addition to baking, for a weight loss menu, steam cooking. Formed cutlets are laid out in a colander of a suitable size, placed over boiling water in a saucepan, and covered with a lid. The cooking time in a tightly sealed container is 20 minutes. You can add bay leaves, cloves, allspice peas and other "fish" spices to the water.

Happy owners multicooker can cook steamed fish cakes according to the appropriate program on a special tray with holes and at the same time cook a side dish in the same bowl.

How to cook delicious fish cakes - video

From the video below, you will learn how to make steamed fish cakes in a slow cooker. The minced meat includes ground oatmeal and onions. Simultaneously with cutlets, a suitable low-calorie side dish ripens in the cooking bowl - buckwheat porridge on the water.

Saturated with valuable protein and many biologically useful substances, steamed or baked fish cakes, accompanied by a healthy and low-calorie side dish, are a worthy component of a diet aimed at losing weight without losing muscle mass.

What composition of fish cakes do you consider the best? Do you use fish cakes in diet menus? What is the most common way to prepare them? Share your culinary secrets, discoveries and opinions with us in the comments!

From fish you can cook a lot of delicious dishes. Moreover, it refers to those products that are allowed to be eaten in fasting, included in the children's menu. It is part of diets, because it has little fat, calories, but a lot of useful substances and trace elements. Fish is well absorbed by the body.

Cutlets are one of my favorite fish dishes. They are fried in a pan until crispy, steamed, baked in the oven. Of course, steam cutlets are considered the most useful, because they are prepared with little or no oil, they are not exposed to harmful frying to a dark crust.

For those who cannot (and do not want) to give up fried cutlets, it is recommended to pay attention to an alternative method of heat treatment - baking in the oven.

Cutlets prepared in this way are juicy on the inside and crispy on the outside. Their taste depends on the spices added to the minced meat.

Various herbs, roots, sauces, as well as carrots, onions, garlic, potatoes, and tomatoes are added to the cutlet mass.

Fish cutlets in the oven: the subtleties of cooking

Minced meat for cutlets is prepared from any fish. To do this, it is gutted, the spine and bones are removed, and the skin is removed. Store minced meat can be used only if you are sure of its quality, since it is not known what unscrupulous manufacturers add to it.
Oil or lard is put into minced meat from low-fat fish, which is twisted in a meat grinder along with the fish.
The quality of minced meat depends on how long it was kneaded. To speed up this process, you can use a blender. Minced meat crushed in it resembles a knel mass, so cutlets from it are tender and soft.
Onions, ground to a puree state, make the minced meat homogeneous, but more liquid. Therefore, it is often cut by hand.
In not very thick minced meat, you can put 1-2 tbsp. tablespoons of semolina, which will not only absorb excess liquid, but also make the cutlets soft and loose.
Stale bread without crusts or ground crackers soaked in milk or water is added to fish cutlets. They are also pre-filled with milk and kept for several minutes to swell. The norm for laying bread for cutlets in the oven is the same as for the rest: 250 g of bread and 300 ml of liquid are taken for 1 kg of minced fish.
In minced meat for fish cakes cooked in the oven, eggs can not be added. Cutlets and without them perfectly keep their shape and do not fall apart.
To make the cutlets crispy, they are rolled in breadcrumbs. It can be flour, breadcrumbs, ground crackers, corn flakes, bran.
In water or broth, the fish is cooked for 15-20 minutes. But this time is not enough for baking cutlets. It will take at least 35 minutes to cook fish cakes in the oven.

Fish cutlets in the oven with butter

Ingredients:

lean fish fillet - 700 g;
milk - 100 ml;
stale bread without crust - 100 g;
onion - 1 pc.;
egg - 1 pc.;
salt - to taste;
butter - 50 g.

Cooking method

Rinse the fillet, dry from excess moisture. Pass through a meat grinder.
Place the bread in a bowl and pour over the milk.
Cut the onion into several pieces. Place in a blender and puree until smooth.
Combine fish, onion, bread. Put in the egg and salt. Mix everything by hand or with a blender.
Grease a baking sheet or line it with parchment paper.
Form patties with wet hands in cold water and place on a baking sheet.
Melt the butter and pour over the cutlets.
Bake in the oven at 200° for 40 minutes.

Fish cutlets in the oven with mayonnaise

Ingredients:

minced fish - 1 kg;
onion - 1 pc.;
stale bread - 200 g;
mayonnaise - 50 g;
milk - 150 ml;
salt - to taste;
garlic - 3 cloves;
nutmeg - a pinch;
egg - 1 pc.;
black pepper - a pinch;
breadcrumbs - 1 tbsp.

Cooking method

Soak bread in milk.
Combine the resulting mass with minced meat.
Add egg, minced garlic, pepper, nutmeg, salt and mayonnaise.
Knead the mince thoroughly.
With wet hands form patties. Roll them in breadcrumbs and place them on a baking sheet lined with parchment.
Bake the fish cakes in an oven heated to 200°C for 40 minutes.

Fish cakes in the oven with carrots

Ingredients:

minced fish - 700 g;
onion - 1 pc.;
medium carrot - 2 pcs.;
pork fat - 100 g;
garlic - 2 cloves;
dry dill - 1 tsp;
egg - 1 pc.;
salt - to taste;
stale bread - 2 slices;
milk - 150 ml.

Cooking method

Cut the onion into several pieces and chop in a blender along with pieces of lard.
Grate the carrot on a fine grater. Pass the garlic through a garlic press.
Soak the bread in milk and leave for a few minutes to make it soft.
Put minced fish in a bowl, add onions, carrots, bread. Break the egg. Put mayonnaise, salt, pepper.
Mix the fish mass thoroughly until smooth.
With wet hands, take portions of minced meat and sculpt cutlets from them. Lay them on a baking sheet with parchment paper.
Heat up the oven to 200°. Place the patties in the oven and bake for 35-40 minutes.

Fish cutlets in the oven with green onions and soy sauce

Ingredients:

fish fillet - 1 kg;
onion - 1 pc.;
green onion - a few feathers;
small carrot - 1 pc.;
soy sauce - 50 g;
salt - to taste.

Cooking method

Cut the fish fillet into pieces and pass through a meat grinder.
Grind onion and carrot in a blender.
Put the minced meat, vegetable mass in a bowl, add soy sauce, salt. Please note that soy sauce is quite salty, so put the salt very carefully. Mix everything well. Put in the chopped green onions. Stir again.
Moisten your hands in cold water, blind oblong cutlets. Lay them on a baking sheet covered with parchment.
Place in an oven heated to 200° and bake for 40 minutes.

Fish cutlets in the oven with tomatoes

Ingredients:

minced fish - 700 g;
egg - 1 pc.;
onion - 1 pc.;
tomato paste - 2 tbsp. l.;
spices (coriander, basil, pepper, dill) - to taste;
salt - to taste;
sugar - a pinch;
breadcrumbs - 0.5 tbsp.

Cooking method

Put the chopped onion into the blender bowl, chop.
Combine it with minced meat. Crack an egg, add tomato paste and cooked spices. Mix well.
Form patties with wet hands. Roll them in breadcrumbs and place them on a parchment-lined baking sheet.
Bake in the oven at 200° for 35-40 minutes.

Fish cutlets in the oven

Ingredients:

low-fat minced fish - 500 g;
onion - 1 pc.;
white cabbage - 100 g;
salt - to taste;
stale bread - 1 slice;
water - 100 ml.

Cooking method

Cover the bread with cold water and let it swell.
Grind the onion in a blender along with bread.
Finely chop the cabbage, lightly salt and rub with your hands to make it soft.
Beat the minced meat in a blender until a homogeneous mass is obtained. Combine with cabbage, onion and bread. Salt. Mix everything well.
Form patties with wet hands in cold water.
Place them on a baking sheet lined with parchment paper.
Bake in an oven heated to 200° for 35-40 minutes.

Note to the owner

All recipes indicate a baking temperature of 200 °. But you need to take into account the features of the oven. And if it becomes very hot, the heat is reduced to 180 °.
In order for the cutlets to form a golden crust, sprinkle them with grated cheese 10-15 minutes before cooking.
If the cutlets are smeared with mayonnaise and baked, they will become much softer and juicier.
Fish cutlets can be baked in sauce. To do this, raw cutlets are poured with your favorite sauce and sent to the oven for 40 minutes.
Any of these recipes can be made dietary if you replace milk with water, use low-fat fish instead of fatty fish, do not add mayonnaise or sour cream.

One of the most useful and valuable component of the diet is fish. It is a source of easily digestible protein. The product contains 15 biologically active microelements and the same number of vitamins, including fat-soluble E, A and D. Among the most important macronutrients for humans, fish is rich in calcium.

Fish cakes are especially popular. Thanks to the addition of a variety of additional ingredients, this dish is distinguished by excellent aromatic and gustatory qualities. The variability of the composition allows you to change the calorie content of cutlets in the direction of increasing or decreasing. It should be borne in mind that the energy value depends not only on minced meat, but also on the cooking method used, as well as the side dish that is served with it.

To diversify the dietary diet with delicious meatballs, it is necessary to use not the general recipes that are presented in cookbooks, but the most sparing ones. Since the calorie content of any dish, including fish, for a person who wants to lose weight, must be as low as possible.

For minced meat, only the freshest river or sea fish is chosen. It is not recommended to take too dry species, but it is also necessary to refrain from too oily species, since it is not suitable as a dietary one. Mixing the dry and fatty types together can be a good option if you want a more juicy dish. The main thing is to observe the measure. The ratio of fatty and lean fish should be within 1:7.

Fish should be taken not small, but larger. Preference is given to pike, cod or pollock. The bigger the fish, the juicier the cutlets will be. The problem with being small is that she's too skinny. This shortcoming, of course, can be eliminated. For this purpose, cleaned and washed small fish are passed through a meat grinder not once, but several times, so that even small bones are ground.

Vegetables such as carrots, onions, and potatoes can improve the taste and increase the volume of minced meat. The starch-rich potato not only allows for more base, but is also the binder that allows the patties to hold their shape rather than falling apart.

Both whole and ground cereals can be added as a "gluing" and bulk ingredient. This is semolina, rice, and also oatmeal. A similar purpose is served by white slices of bread soaked in water, cream, milk, as well as raw chicken eggs. You cannot choose the binder product at your own discretion, since not everyone is suitable for making diet cutlets.

It is not recommended to introduce white bread, but if it is added, then it is soaked exclusively in water. You also need to be careful with eggs. Starch, semolina and flour are under an absolute ban. Vegetables are best, but not starchy potatoes, but carrots with onions are preferred. Dark cereals are allowed, which include oatmeal.

Spices allow emphasizing and enhancing the taste of cutlets. Add white, and black, and allspice, rosemary, cloves, coriander, basil. Attorney and sea salt are put in a minimum amount. It is permissible to add natural soy sauce.

Approximate step by step recipe

Ingredients:

white fish fillet - 400 gr.;
small carrot - 1 pc.;
soy sauce that does not contain any preservatives or dyes - 3 tbsp. l.;
onions and green onions - 1 piece / 1 bunch;
sea salt and ground pepper - to taste, but a little.

Step by step preparation:

Cutlets are made in the following order:

the fillet is washed and cut into large pieces, the vegetables are peeled;
fish with vegetables is ground either in a blender or in a meat grinder;
the resulting mass is mixed with green finely chopped onions;
minced meat is salted, peppered and seasoned with soy sauce, and then mixed and beaten;
hands are rinsed in cold water and begin to form cutlets, which can be made both oval and round;
put baking paper on a baking sheet and lay out the formed cutlets in rows;
bake the dish for about 40 minutes in an oven heated to 200 degrees.

The finished dish has a calorie content of not more than 100 kilocalories per hundred grams.

The benefits of fish dishes for the diet

The rate of assimilation of protein contained in fish is twice as high as that of meat. This nutrient supports and nourishes the muscles, which is especially important for a diet when the risk of losing muscle fibers is quite high. Unsaturated fatty acids, B vitamins, of which there are six in fish, trace elements, a set of vitamins PP, E, D, C, H and A, as well as magnesium with calcium, have a beneficial effect on the condition of bones and skin, increase protective functions and improve health.

Biologically useful substances that provide fish cakes, steamed or in the oven, the body and low energy value, allow you to add this dish to the diet of a person who is losing weight and wants to maintain a slim person, as well as preserve muscle tissue. An important role is also played by the side dish with which it is used, since such an additive can turn it from a dietary into a high-calorie one.

What products to combine fish diet cutlets with?

The following low-calorie side dishes are considered the best companions for baked, steam cutlets:

Baked, stewed, boiled, fresh vegetables that can also be served in salads, as well as stews from various types of cabbage, cucumbers and tomatoes, sweet peppers, pumpkin, radishes, squash with zucchini, beets, lettuce, green peas, green beans, corn, carrots. The consumption of potatoes should be limited due to the high concentration of starch.
Cooked in any form, except fried, both purchased and collected in the forest, mushrooms, which will not increase the calorie content of the dish in any way, but will make it more fragrant and tastier.
Dark cereals boiled on water (buckwheat or oatmeal), as well as rice, which is better for Boers, and not for whites.

Pasta is definitely excluded.

How can you cook fish cakes during a diet?

Losing weight is definitely contraindicated fried minced fish cutlets. They are too high in calories due to the use of oil. Along with baking in the oven, steaming is also great. Cutlets are placed on the bottom of a colander, laid out in one row, put in a water bath and covered with a lid. Various spices can be added to the water. Cooking time is 20 minutes.

If you use a slow cooker, the cooking process becomes much easier. Cutlets, along with a side dish, are placed on a tray with a hole, and the appropriate program is set. At the same time, onion and ground oatmeal can be added to the minced meat, and buckwheat porridge, which, of course, is cooked in water, can be used as a side dish.

Summarizing

There is no doubt about the benefits of fish cakes, which contain a large number of useful biologically active components and protein that is quickly absorbed by the body, for a diet menu. The main thing is to refuse to fry the dish in a pan, and also use exclusively low-calorie additives and side dishes, and make the minced meat from moderately fatty large fish.

Text: Evgeniya Bagma

Steamed fish cakes are a healthy and dietary dish with a delicate taste. Such cutlets will be appreciated by children, as well as those who adhere to a weight loss diet from time to time.

How to cook steamed fish cutlets?

To cook steamed fish cakes, you can use a double boiler, a slow cooker with a steam mode, as well as a regular saucepan and a colander. To do this, pour water into the pan, bring it to a boil, put a metal colander on top, put cutlets in it, cover the pan with a lid and thus steam the fish cutlets.

Steamed fish cakes do not have to be rolled in flour or breadcrumbs beforehand. If you are afraid that the minced meat will stick to the shelves of the double boiler, you can put a saucer in it and put the cutlets on it. But be prepared that during cooking, juice from cutlets may collect in the saucer.

Steamed fishcake recipes

Steamed simple fish cakes.

Ingredients: 500g fish fillet, 2 slices of bread, 1 onion, 100ml milk, 1 egg, flour, salt, pepper.

Preparation: soak the bread in milk, pass the fish fillet and onion through a meat grinder, mix, salt, pepper, beat egg. When forming cutlets, you can put a piece of cheese or herbs in the middle of each, set to steam for about 20 minutes.

Steamed pollock fish cakes.

Ingredients: 1 pollock, 1 slice of white bread, 1 tsp. butter, salt.

Preparation: peel the fish, separate from the bones, soak the bread in milk, add the fillet, butter, chop everything with a blender, knead the minced meat, salt, roll up small cutlets, put in a double boiler, cook for 15-20 minutes.

Steamed fish cakes with carrots.

Ingredients: 500g fish fillet hake, pollock or hake, 1 carrot, 1 onion, 1 egg, 2 tbsp. flour, salt, dried dill, marjoram.

Preparation: cut the fillet into pieces, peel the onion and cut it into several pieces, pass through a meat grinder along with the fish, turn the minced meat into a colander to drain excess liquid. Add finely grated carrots to the minced meat. Stir. Add egg, spices, a little flour, knead. Form cutlets, roll in flour, put in a double boiler, cook for a couple of 20 minutes.

Steamed fish cakes with semolina.

Ingredients: 1kg fish fillet, 2 onions, 2 processed cheeses, 2 eggs, 2 tbsp. semolina, 2 slices of white bread, pepper, salt, vegetable oil.

Preparation: cut the onions into 4 parts, fry in vegetable oil, soak the bread in milk, prepare the minced fillet, onion and bread, passing everything through a meat grinder, knead, add semolina to the minced meat, grated melted cheese, eggs, salt, pepper. Leave for half an hour for the semolina to swell. Form cutlets, put in a double boiler, cook for 15-20 minutes.

Steamed fish cakes can be served with steam or fresh vegetables, raw rice, buckwheat. Tomato sauce can be served with cutlets.

Steam cutlets from cod are dietary. Recipe for delicious dietary fish cutlets