Fish dishes - a source of vitamins and microelements for health and beauty. It includes useful fats (omega-3), phosphorus, magnesium, iron, zinc, vitamins A, D and E.We offer you not to be limited to one fish day per week and diversify your menu simple recipes. Dietary fish in the oven in several variations - appetizing, tasty, useful.

Mackerel with lemon and greens

Ingredients:

• mackerel - 1 pc.
• lemon - ½ PC.
• bulb - 1 pc.
• tomato - 1 pc.
• garlic - 2 tooth.
• tomato Pasta homemade cooking - 2 h. L.
• mustard - 2 h.
• orego
• sugar (we recommend the sacraruster)
• dry basil
• black pepper

How to cook?

1. Wash the fish, cut along, remove the inside and head.
2. The bulb and garlic can be cleaned from husks and smallly disturb. Also crush the tomato.
3. Then mix all the ingredients in the bowl by adding tomato paste, mustard, oregano, sugar substitute, dry basil, salt, pepper and lemon juice.
4. Furnish the fish with a vegetable mass with seasonings. From above, lay out half rings of lemon and leave a dish for 15-20 minutes so that it is soaked by marinade.
5. Bake the fish in the oven at a temperature of 180-190 degrees about 45 minutes.
6. A finished diet fish dish feed to the table, decorating fresh greens and lemon.

Baked dorado

© diana.shoroh.

Ingredients:

• dorado - 1 pc.
• lemon - 1 pc.
• olive oil - 20 g
• fresh basil - 1 beam
• pepper

How to cook?

1. Wash the fish, remove the inside out of it, then wash it out again and dry.
2. Half a wide foil sheet lubricate a small amount olive oil. Put the fish on it, salt her, stick and soda on both sides by oil.
3. Cut the lemon into two parts. One half grind, and from the other, squeeze the juice and sprinkle the fish them.
4. Grinding lemon along with a bunch of Basilica, put in the belly, wrap the fish in the foil and send to the oven for 20-25 minutes.

Dietary fish in the oven: cod under cheese

© Alisa_on_Sports.

Ingredients:

• cod - 1 pc. (335 g)
• natural yogurt drinking - 80 g
• cheese (any low-calorie) - 60 g
• spice
• garlic

How to cook?

1. Wash the cod fillets, cut into pieces, spilling and more than one.
2. Put the fish in a bowl, pour with natural yogurt (50 g) and leave for 15-20 minutes.
3. Shut down the shape to baking foil, put on it pickled in yogurt cod and send to the oven for 20 minutes. Bake at a temperature of 180-200 degrees.
4. Mix 30 g of yogurt with grated cheese and finely chopped garlic. Mix all the ingredients well and lay out on almost ready-made fish. Bake the dish another 10 minutes before the formation of a golden crust.

Salmon with vegetable garnish

© Subbotina_victoria.

Ingredients:

• salmon (steak) - 250 g
• podkovaya beans - 200 g
• lemon - 1 pc.
• cherry - 200 g
• radish - 200 g
• soy sauce

How to cook?

1. Wash the fish, lubricate with olive oil, soy sauce and soda spices.
2. Put it on a baking foil, folded in the form of a rectangle, tightly wrap the edges of the foil, and send the dish into the oven for 20 minutes. Bake the fish at a temperature of 180 degrees.
3. Meanwhile, lean the beans, grind the radishes and tomatoes.
4. Before serving to the table, sprinkle salmon lemon juice and your dietary fish in the oven with a vegetable side dish is ready!

Baked Cod with Cheese and Greens

© davayhudey.

Ingredients:

• crack - 700 g
• cheese (any dietary) - 3 tbsp. l.
• garlic - 10 g
• lemon juice - 1 tbsp. l.
• parsley
• spice

How to cook?

1. Finely nourish garlic and fry it in a pan, adding a little salt.
2. Mix garlic with grated cheese and finely chopped parsley.
3. Place the fish fillets on the baking sheet, sprinkle it with lemon juice, and lay a mixture of cheese with garlic, greens and give a little.
4. Bake the dish of 10-15 minutes at a temperature of 180-190 degrees.

Baked Fish Heck With Carrot and Luc

© Puma_Xydeet_Na_PP.

Ingredients:

• fish Heck - 600 g
• carrot - 2 pcs.
• lukovitsa - 2 pcs.

How to cook?

1. Wash the fish and put in the baking sheet. Pour on the bottom of the sudine some water so that the dietary fish in the oven turned juicy.
2. Put carrots and onions on the fish with rings on top, adding a little salt.
3. Bake fish for about 40 minutes until full readiness.

Your dietary fish in the oven is ready to eat!

If you want vegetables to be juicy and not dried, close the foil fish before baking.

Salmon with Bulgarian Pepper

© Goodhealthy_Food.

Ingredients:

• salmon (steak) - 1 pc.
• bulb - 1 pc.
• carrot - 1 pc.
• bulgarian pepper - 1 PC.
• spice
• greens
• lemon juice (optional)

How to cook?

1. Wash the fish and soda with spices with a finely disturbed greens.
2. Cut onions with cubes, and Bulgarian pepper and carrots - straw.
3. Make out food Foil "Boat". First, place vegetables there, and then steak salmon, fill all the ingredients with lemon juice and close the boat tightly.
4. Bake dietary fish with vegetables around 20-25 minutes at a temperature of 200 degrees.

Red Fish Steaks: Universal Recipe

© tvoyagruppa.

Ingredients:

• any red (or other) Fish - 2 steak
• bow - ½ pcs.
• lemon - ½ PC.
• tomato - 1 pc.
• bay leaf
• spice
• lemon juice

How to cook?

1. Wash the fish and cut the steaks.
2. Ship the baking sheet with a foil, put a finely fluttered onion on it and a few pieces of lemon.
3. Sung wash the steaks, stick, paint lemon juice and place them on the baking sheet. Place the Tomato ring on the ring and the laurel sheet.
4. Wrap the fish in the foil and bake it for 30 minutes at a temperature of 180-200 degrees.

Dietary fish in the oven can be different every day, but it must certainly be delicious and useful. Do not be afraid to experiment, prepare with love and everything will work out!

Tatyana Krysyuk prepared

Good afternoon, my dear readers! Today I will tell you about my favorite product - fish. Currently, scientists have proven its usefulness for weight loss. Non-fat fish For a diet, the list of which will give below, divided fat and calories. Let us dwell on popular nutrition systems using this valuable product. And included the advice as it is better to cook the fish, so that it was delicious and useful.

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" for two. Therefore, in dietary nutrition, it is recommended even for evening meals. Proteins have long retained saturation feelings. The brain "gives a signal" does not store anything on the sides or pope.

I think many have heard of the longevity of Japan's residents. They have almost no problems with thyroid gland. Excellent vision and smooth skin are preserved until the oldest. Just look at the photo - wretched, two-fold people. Scientists found that the cause of health was the use of a large number of sea fish. The favorite product includes the following utility:

• fatty amino acids omega-3, omega-6;
• vitamins, group B;
• phosphorus;
• zinc;
• calcium.

Regular use of seafood reduces the risk of heart disease. Stabilizes pressure. Improves work immune system and brain. If you do not want in old age to suffer from dementia - eat fish.

Iodine - saturates the thyroid gland, which has a huge effect on burning calories and metabolism. And Omega-3 fatty acid is a very useful thing. Without it, it is impossible in the body synthesis of other substances. It maintains the sensitivity of nerve fibers, participates in the contraction of the muscles. The presence of useful omega-3 acids will have a positive effect on hair, skin, nails.

In fragile food systems, when weighing weight is often advised to replace meat on fish. However, not all varieties are equally useful. By calories, the fatty mackerel was much overtook a lean pork. In order not to make a mistake, we divide the fish in the content of fat.

To get an idea of \u200b\u200bthe fatty seafood, pay attention to the color of meat. If it is bright - in front of you, a lean grade of fish. The darker fillet, the more calories. Remember the herring, salmon or scumbers.

Of course, scientists argue that fatty fish is most useful. In Ne. a large number of necessary substances. But when weighing weight is to forget about it. Or reduce consumption to a small piece per week.

Non-fat fish varieties note separately. There are no carbohydrates in them. Therefore, they are so popular among fans of fergless diets. Since switching to fish during a diet can help postpone the need to reduce your carbohydrate consumption.

A low-fat fish has less fat than the very night of meat. You can take from each identical amount of protein, but consume less calories. This will allow you to keep carbohydrates on a relatively moderate level of consumption, and you will not feel too exhausted. Even in the evening it is allowed to eat fish when weakness. Excess least not defined 😉

If you are wondering how often you can eat fish, I can deliver you - if there are no contraindications, then at least every day. The standard is considered to be a portion of 100 gr. And even if you are not a lover of this type of product, then arrange yourself sometimes "fish days". A dish of the ear or the fragrant baked piece diversifies any menu.

What better and how to cook

Even on the very democratic diet Duucana, you can eat this product at any stage. Dr. Duan focuses on proteins and prohibits carbohydrates, fats and sweets. Fish in the power system takes not the last place. During all stages, the diet is allowed almost any - sea or river. You can even a bit of smoked salmon. In more detail, I wrote an article about the allowed products on Dukan diet. Products can be boiled, cook for a couple, fry or bake in foil. But with the minimum amount of vegetable oil.

We now turn to the most delicious moment. Fish recipes for diets is a separate science. They need to take into account the usefulness of a variety. And also how safe will be used when gastritis or diabetes.

VIM

I recommend to include in my diet the following types of seafood: tuna, flounder, pike, mixtage, cod, and shrimps and crabs. The remaining types are viewed in the table above with low and very low fat content. But the amount of protein in such meat is high.

To reduce calorics, you can boil fish in water or a couple. Last method The most useful and tasty. Meat is succumbing and gentle. Slices for aroma slightly sprinkle with lemon juice and put the twig of the greenery (dill, parsley). Sprinkle the fragrant seasoning for fish and wrap in foil. After 30 minutes, it will be ready.

Dying dish without potatoes - excellent dietary dish. You can eat any sense without consequences on the waist. Delicious broth is obtained from pike. Minimum calories with an amazing aroma.

Try to use sauces less. They provoke appetite. If you don't like the fish smell - hold the seafood in the milk hour. An unpleasant fragrance will disappear.

Some of mine complain that the fish in the cooking falls apart. Try cooking cod. Her fillet is not so gentle as other species. Or you can take advantage of a little cunning. Add some vinegar to boiling water and calmly boil the fish. Fragrant fillet will not disintegrate in parts.

Bake

Recipes for weight loss contain minimum oil. The proceedings itself implies the preparation of the product at the same time from all sides in the oven. At the same time, the fish turns out much more tastier than with banal boiling.

For baking, a foil or sleeve is suitable. Nutritionists noticed: products from the oven are much more useful than roasted in a frying pan. Pieces of fish in a few minutes until readiness can be "released from protection." Then get a delicious crust without oil. Or try bake in natural yogurt. The taste does not differ at all of the sour cream. But less calories.

Is it possible to eat fried, salty or smoked?

When gastritis and other gastric problems, roasted can not. But review the ways of cooking. In the batter or breadcrumbs - unequivocally no. Especially in diabetes. If I really want, then in a small amount of oil on the grill, you can pamper yourself by a portion. But no more often once a week. Just do not forget to lay out ready pieces on a napkin. The oil should absorb. By the way, in my article "How to fry fish in a frying pan" you can find a lot of interesting things.

And here salted doctors do not prohibit. Only not a herring or a taran, of course. It is better to make a low-headed non-fat fish yourself. Eat only in the morning. Otherwise, wait for unpleasant swelling on the face and extra kilograms on the scales. After Solenysky, you just want to drink and drink.

Smoked under the strict ban! Do not even think about it - it is definitely not. About the dangers of smoked foods stile so long ago that everyone has already ceased to pay attention to it. And in vain - dangerous carcinogens can cause cancer.

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

And even unrelated manufacturers can shrink down the poor quality raw materials. In addition to major problems, you can also choose.

Fish is a delicious and useful product that will help to cope with overweight. Choose low-fat varieties and cook. Fried, baked or boiled - you can calculate a varied menu for all week. Daily use will make you not only slender, but also beautiful.

Another small video about the benefits of fish:

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Scientists have long proved that the fish plays one of the key roles in dietary nutrition. What kind of fish can be eating related diseases, the doctor will explain the gastroenterologist, but the presence of it in the diet is obligatory. Therefore, it should be contained in the slide menu. Useful trace elements and vitamins provide health, and omega-3 fatty acids will give beauty to hair and nails. Consequently, the use of fish will help not only get rid of extra kilograms, but also support external beauty.

What is the benefit of fish for a person

Before using the product in the diet, you should find out what is the benefits of fish when weight loss. It is useful for her pulp due to the content of low-calorie protein, which contains 25%. Easily-friendly amino acids are digested in the stomach in 1.5-2 hours. It is useful and due to the presence of polyunsaturated fatty acids of Omega-3 and Omega-6. They strengthen the heart, prevent infarction, strokes, atherosclerosis. Fatty acids clean the vessels from cholesterol, stimulate the brain work, nervous system, Restore metabolism. Fish contains a lot of vitamins A and D, minerals - phosphorus, iodine, fluorine, calcium. They help strengthen bones and teeth. Ideal to include in the protein menu fish dishes Three times four times a week. Slimming should increase this amount to daily reception. In addition to use, there is harm:

Medium fatty (from 5 to 10 grams) Salmon (Atlantic, Kizhcho, Nerice, Chavika), Lufar, Tubat, Rainbow Trout, Fish-sword, Som, Moya, Carp, Keta, Salga, Gorbow

Very low fat content (less than 2 grams) Mintai, pike, pike perch, crucian, cod, flounder, pike, lobsters, scallops, shrimps.

Dietary and Needy Fish List

Despite the fact that the fish is very useful, not all of its varieties will rise to reduce weight. To decide what kind of fish has the lowest calorie, you need to know about the level of its fat. Some varieties of fatty fish calorie can reach 300 kcal per 100 g, which significantly exceeds the caloric content of lean meat. Therefore, going to the shopping shop, it is better to grab a list of suitable fish for a diet.

From such a list, you should remove all fatty varieties of fish. These include:

• acne;
• mackerel;
• sprat
• halibut;
• fat herring;
• sturgeon;
• stellate sturgeon;
• sair;

The fat content in fatty fish is over 8%.

There are also moderately fat representatives of the Water World. The percentage of fat in them ranges from 4 to 8. Such a product is more like and peculiar to taste, rather than low-fat varieties of fish. Middle fatty marine animals include:

• sasanket;
• carp;
• salaka;
• silver;
• anchovies;
• pink salmon;
• non-fat herring;
• tubat;
• zander;
• trout;
• carp;
• horse mackerel;
• tuna;
• sea \u200b\u200bbass;
• cheese;
• sole;
• bream river;
• sea \u200b\u200bbream;
• smelt;
• red-eyed;
• oily fish;
• moja (spring).

Caloriciness of moderately fatty varieties - 100-140 kcal, so they are allowed to occasionally consume on a fish diet for a variety.

But still the innocent fish for a diet is the best option.

The caloric content of such a product varies from 70 to 100 kcal per 100 g. The most dietary, with fatty up to 1%, are:

• cod;
• haddock;
• navaga;
• lemmona;
• side;
• mintai;
• river perch;
• vobla;
• crustaceans;
• mollusks.

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Low-fat gill animals (from 1 to 2% fat) are:

• pike;
• zander;
• argentina;
• crucian
• flounder;
• amur;
• whiteguard;
• mullet;
• burbot;
• omul;
• pristipath;
• grayling;
• belorybitsa;
• macrolus;
• lamprey;
• roach;
• sorrow.

Dietary varieties of water representatives, with fat content from 2 to 4% include:

• hekjerh;
• tench;
• redfall;
• mackerel;
• beloculous halibut;
• ice fish;
• saber fish.

Regular consumption of fatty fish up to 4% will help not only quickly lose excess weight, but also to improve the body.

Cod steaks with potatoes

4 servings, 234 kcal, cooking time 45 min.

Ingredients:

• 600 g Cod fillets,
• 8 potatoes,
• 1 bulb,
• 1 lemon,
• 2 tablespoons of lemon juice,
• 2 tablespoons of yogurt,
• 2 tablespoons of rye flour,
• 1 tablespoon of grated shine,
• 1 bunch of green parsley, pepper, salt,

Cooking method:

1. Potatoes clear, wash, chop and boil in salted water.
2. Leek Clear, wash, cut into kil-cums.
3. Parsley's greens wash, chop finely.
4. Cod fillets rinse, cut into portion slices, salt, pepper, cut into flour and fry in olive oil.
5. To make sauce mix yogurt with lemon juice, horseradish and part of parsley.
6. Steaks and potatoes decompose in plates, pour out sauce, sprinkle with the remaining parsley and decorate lemon circles and onions rings.

Mentai stewed with lemon

3 portions, cooking time 40 min, 176 kcal.

Ingredients:

• 600 g Pointy
• 200 ml of vegetable broth,
• 2 carrots,
• 2 tomatoes,
• 1 bulb,
• 1 Celery root,
• 1 lemon,
• 2 tablespoons of olive oil,
• 2 laurel sheets,
• 0.5 beam of greenery of dill, pepper, salt.

Cooking method:

Clear fish, rolling, rinse, cut into portion slices, grasp salt and pepper.

Carrot and celery root cleaned, wash, cut into circles.

Leek clean, wash, cut into rings.

Lemon wash, cut into circles.

Tomatoes wash, cut into circles.

Wash the dill greens.

Carrots, celery and bow to spruce in olive oil.

Put a lottai with a thick bottom in a saucepan.

Top of putting pacery vegetables and lemon circles.

Pour the broth, add a bay leaf, stew on low heat under the lid for 20 minutes.

Finished fish decompose on plates, decorate with tomatoes and dill branches.

Gentle soulful

Fish souffle - excellent option For those who want to diversify the menu with an exquisite and gentle dish during a diet. For this recipe, you will need a pair of baked garlic cloves, it is better to prepare it in advance.

Required ingredients:

• Sudak Fresh - 350 gr.
• Two eggs protein.
• Non-fat cream - 100 ml.
• Burning garlic.
• Ground pepper.
• Salt.

Cooking method:

Separate and crawl the carcass, separating bones and skin. The resulting fillet cut into small pieces, put in a blender.

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Fish ration

There, in the bowl of the blender, pour cream, put garlic and spices, everything is thoroughly crushed. Separately beat squirrels with a pinch of salt.

Fish mixture and whipped proteins are connected in parts to obtain a homogeneous mass. The weight of the consistency should resemble the cream.

While the oven is warmed up to 150 0C, form a souffle. To do this, shifting the mass on food film, twist, so that the semblance of sausages, the film is good to tying. Wrapped with foil formed by Souffle, put in the oven for 20-30 minutes.

At the same time, you can bake vegetables for the side dish. Turning out the overtakes from the oven, give it to cool, cut into portion slices, serve with vegetables. This souffle is unusually air, tasty and hot, and chilled.

Is it possible to replace the fish

Seafood - a storehouse of unique vitamins and minerals, which are difficult to choose an alternative. Often, fish is called meat substitute, especially with dietary nutrition. There are cases when allergies occur on delicacies, then you have to think about the alternative.

On the diet you can replace fish with products of plant origin. Such is soy, tofu cheese and some types of legumes. For example, according to the content of amino acids, one portion of lentils is not inferior to the same number of fish delicacy. Of negative moments - Amino acids of plant origin are absorbed much worse.

Replace fish on a diet can be mushrooms and nuts. If you choose cashew nuts, then in addition to proteins and amino acids, the body will enrich the phosphorus. Choosing nuts or mushrooms for a diet, remember that the daily portion should not exceed 50 g.

Beautiful alternative to dietary fish delicacy - linen seed. In addition to fatty acids, they contain zinc, iron and calcium. The flax seeds can be chopped to the state of flour, using a kefir for breakfast or as an independent dish instead of porridge. Replace fish can be sea cabbagefrom which nutrient dietary salads are obtained.

Long-life fish varieties are better than any other product suitable for the preparation of delicious and useful dietary dishes. If you learn how to cook them correctly, but you will enjoy the finest aroma of appetizing culinary sizes from fish. Read in our article, how fast and just cook dishes from low-fat fish

For everyone who decided to lose weight, the best choice For the daily menu there will be a dietary fish. Its meat is easily absorbed by the body, while nutritionally and contains the necessary complex of vitamins and trace elements. In addition, fish dishes are appetizing, they exude the finest fragrance and lose weight with them - one pleasure. Why refuse to yourself in small joys? On the diet, too, you can eat delicious and useful, the main thing is to know how.

Let's find out with you, what is a non-fat fish for a diet. The main selection criterion will be the minimum fat content. Under this category is great: Bream, Heck, Cod, Sayra, Sudak, Navaga, Sazan, Kambala, Minttai, Karp, Putassu, Kefal, Pike. The choice is huge, is not it? Each of you can easily find a product for yourself.

How to cook dietary fish dishes, we will teach you. Suffle, boiled meat, for a couple - this is not all ways to cook fish.

Nutritionists recommend using fish dishes 3-4 times a week. But nothing terrible will happen if you have 100 grams of boiled meat or meat for a couple daily. The product is easily absorbed, and no extra kilograms are threatened.

Low fish for a diet (we led the list above) has a different taste value. For example, pike meat has a special, specific smell and needs special culinary processing. A list of dishes that can be prepared from it is also limited. Cambalu can be quickly cleaned from the skin, and there are very few bones. And with bream will have to tinker - a lot of small bones that need to be carefully removed before cooking.

Which fish can be on a diet - the most common question from thinning. The answer is unambiguous - the one that contains less fat prepared for a pair or boiled. Choose those varieties that you like more than others. What is used with pleasure, as a rule, brings more benefits. No need to force yourself what you do not like. Bream or cod, flabwood or kefal, carp or polytai - choose to you. Often the criterion becomes the cost of fish.

There is no doubt that the benefits of low-cost varieties will be the same as from more expensive products - the difference in the taste value, but she is an amateur.

Recipes.

We approached the most interesting - dietary fish - preparation recipe.

Baked Crack

We will need 300 grams of fish fillet, fresh greens - in our case it will be a parsley, one small bulb, salt and pepper to taste.

Cooking Procedure: Fillet Fillet, Pre-washed flowing water, we cut on 4 pieces. You will also need to prepare 4 squares from the foil - we will bake a cod to them. Onions cut down thin rings and lay out on a foil square. From above, we have one piece of cod fillet, salt and pepper to taste and sprinkle finely chopped parsley. We turn the foil converter. Similarly, you prepare the other three pieces of cod. We send to the oven preheated to 180 degrees for 30 minutes. All is ready! Bon Appetit.

Sudak with lemon

The fish is well purified by scales and insides, thoroughly under running water. Prepared by Sudak Solim and Perchym to taste. Fish loves salt, but try not to overdo it and not to reduce. Next, start the lemon slices, wrap in foil and send it to the oven for 40 minutes.

You can prepare a garnish of green peas, boiled potatoes or any other vegetables to your choice. To decorate dishes, you can use sprigs of parsley. Eat and lose weight with the benefit for the body!

It occupies an honorable place among products in his food value and benefits. Fish fillet contains many vitamins and minerals that are necessary for the human body and its proper functioning. Leading healthy image life should not neglect this product because non-large varieties of fish for diet possess valuable properties. She is:

• Contains a lot of protein that is building material For muscles, a sense of hunger quenses for a long time.
• Improves the work of the brain due to the presence of such a trace element as fluorine. So it is useful for children, elderly or people engaged in mental activities - doctors, teachers, scientists, etc. Regular use of the product contributes to a good mood and eliminates depression, minimizes stress.
• Rich by Vitamin D, who is responsible for the health of the bones. Regular use of this dish will strengthen the human bone system.
• Positive affects the heart. With regular use, arterial pressure is improved and the risk of heart attacks is reduced.
• Contains iodine ( sea species), which is responsible for the thyroid gland. Including such dishes in the diet, the overall condition of the body and the endocrine system improves.
• Brings invaluable benefits for external beauty: this product improves the condition of the hair, making them thick and shiny, strengthens the nails, improves the condition of the skin of the face.

Fish content varieties

Exists great amount Fish species. Come to the store, on the shelves you can see a wide range of this product for every taste and budget. The lowest calorie fish for weight loss should not contain a lot of fat. Nutritionists say that the lighter meat, the less calorie in it. Red I. dark color talk about saturation, which means that for diet nutrition She will not work. Fat breeds should not be excluded from diet - they also have nutritional properties and are useful in their own way.

Non-fat sea \u200b\u200bfish It is considered the most useful because it contains iodine. It is not necessary to abandon the river - according to the content of the protein, it is not at all inferior to the first. Choosing a skinny (low-fat) fish for dietary food, you need to pay attention to the energy value of the product and the content of fat in it:

There are three categories in the number of accumulated fat:

• Non-fat, if the fat content is less than 4%, from 70 to 100 kcal per 100 grams.
• Moderate fatty - no more than 8%, from 90 to 145 kcal per 100 grams.
• Fat breeds - more than 8%, 200-255 kcal per 100 grams of product.

Sorts of low-fat fish

To maintain health in normal condition, nutritionists recommend cooking fish at least 3 times a week, in one of which to give preference to bold varieties, and the rest of the time there is a non-fat. The latter are dietary productThe fat content in them does not exceed 5 g per 100 g. such a dish you can dine or eat late in the evening - there will be no harm in the figure. Low-calorie fish Slimming is the one that contains no more than 1 percent of fat.

How to prepare low-fat fish

Like many other foods, low-fat varieties of fish for a diet can be cooked different ways. It is boiled, baked, prepare for a pair or grill. Adhering to diet food, it is not recommended to fry, because the oil used in the cooking process increases calorie content and, as a result, adds centimeters in the waist.

Many believe that the dietary fish fillet is obtained only during cooking, since oil is not used there, and the fat during cooking remains in the broth, but it is not. The dish can be prepared for a couple or bake in the oven. The variety of cooking methods will allow you not to lose interest in this useful product. Nutritionists advise when cooking fish add lemon juice - so vitamins and amino acids will be used better, and the smell when cooking will not be so strong.

Boiled

For this, the fish is washed with ice water, purified from bones and indoors, cut into pieces, throw into salted boiling water. If you have a frozen carcass, then first let it be hung in the refrigerator. For cooking, low-fat sea views are perfectly suitable: Trout, Mintai, Cod, Haltus. In this case, it needs to be prepared for about 15-25 minutes - so the product will not lose useful properties. When boiling, the fish of low-fat varieties is obtained dry, so it can be sprinkled with vegetable oil or add greenery - parsley, dill. This dish is suitable as a snack or dinner.

On a couple

Non-fat fish for a diet can be cooked for a pair. With this method, it saves everything nutrients and taste. Before cooking, the carcass is better to pick up lemon juice with the addition of olive oil and spices, give to stand a few minutes so that it is soaked. After that, we send fish to a multicooker or a double boiler for half an hour.

As a steam bath, water can serve as spices or remaining parts of fish - fins or head. Thanks to this fluid, the fish will turn out the fragrant and tender, and the broth can be used as a basis for soup or prepare a jelly out of it. For this method of preparation, the following types are perfect: Sudak, Tuna, Trout, Nalim, Gorbow.