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

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

In this article you can find out about seafood recipes, read step by step description and see photos of recipes for fish dishes (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 each root of parsley, celery, carrot, 5 g each of cinnamon, cloves, black peppercorns, 20 g each of parsley and dill, mushroom sauce with sour cream, water, salt ...

Cooking method:

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

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

Fish recipe: pike perch in mushroom sauce

Ingredients:

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

Cooking method:

For this fish recipe, cut the pike perch fillet into 6-8 pieces, season with salt and simmer. Put the finished pike perch in a portioned pan, put heated champignons or porcini mushrooms on top of the fish and pour with sour cream. When serving, bring the dish to a boil, decorate the pike perch in a sauce with mushrooms with crayfish tails, as well as a slice of peeled lemon.

Fish recipe for a Volga diet

According to this fish recipe for a diet, you will need 1 kg of fish fillets (catfish, large perch, pike perch), 6 apples, 2 onions, 1 lemon, 3-4 tbsp. tablespoons 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 wine into the pan and leave to brew slightly.

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

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

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

Recipe and photo of fish dish with curry and coconut

Ingredients:

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

Cooking method:

1. Cut the fillet into six portions. In a deep bowl, stir in 100 g of grated coconut and curry. Dip the pieces of fish in this mixture. Season with salt and pepper, refrigerate. Chop onions and fruits. Simmer them in 20 g of butter along with the tomatoes, add the remaining 50 g of coconut. Simmer for another 5 minutes, and then add wine and broth.

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

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

Recipe on how to cook fish with vegetable marinade

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

Cooking method:

1. Fry the fish. Grate the carrots on a coarse grater, cut the onion into halves and fry them together. Pour in a little water, add salt and simmer until tender.

2. Put a layer of vegetables, fish and vegetables on top in a deep dish, simmer a little and let it brew. Serve the mouth, garnish the fish with the vegetable marinade with olives.

Oven Fish Diet Recipe: Sea Bass with Basil

Ingredients:

4 perches 200 g each, 200 ml of fish broth, 8 olives.

For the sauce: 250 ml olive oil, 2 tomatoes, 1/2 onion. o Method of preparation:

1. The sauce needs to be cooked 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 place in a cold place to soak in olive oil.

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

Seafood Recipe: Shrimp with Walnuts

Ingredients:

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

Cooking method:

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

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

3. Place ready-made shrimps with walnuts on a dish, garnish with herbs and serve.

Fish dietary recipe: beluga in brine

Ingredients:

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

Cooking method:

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

Recipe for cooking dietary fish with mushrooms

Ingredients:

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

Cooking method:

1. The first step in preparing a recipe for dietary fish with mushrooms is to cut 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 and garlic in a mixture of butter (25 g) and olive oils. Add mushrooms, second lemon juice, tomatoes. Pour over wine and cook over low heat for about 25 minutes.

3. Boil the fish in the resulting broth for 3 to 5 minutes, not letting it boil. Remove from broth and drain. Introduce the rest into the broth butter(25 g).

4. Serve fish with mushrooms with hot sauce and mashed potatoes.

Fish Fillet Diet Recipe: Spiced Meatballs

Ingredients:

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

Cooking method:

1. To prepare this dietary recipe, cut the fish fillets into small slices. Peel and chop the onion. 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. Shape the meatballs into small balls and boil them in vegetable broth.

3. Remove the finished meatballs 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, boiled carrots will be good, green pea, any fresh herbs.

How to cook apple and onion flounder

Ingredients:

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

Cooking method:

1. Grease a saucepan with butter, put in sliced ​​apples (without skin and seeds), white leeks and prepared and chopped fish.

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

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 cloves of garlic, 12 black peppercorns.

Cooking method:

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

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

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

4. Arrange steamed carp with vegetables on portioned plates. Serve hot or cold if desired. Carp can be replaced with silver carp or carp.

Recipe for cooking flounder with herbs

Ingredients:

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

Cooking method:

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

2. When the fish is done, add the finely chopped grass. Put the flounder with herbs on a platter, garnish with lemon slices and serve hot.

Diet fish dish: eel with watercress sauce

Ingredients:

1 skinless eel (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 broth, 100 ml white wine, 300 ml whipped cream, 2 packs of watercress, 2 tbsp. tablespoons of sour cream.

Cooking method:

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

2. Peel the onion, stick a bay leaf into it, put 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 onions become transparent, add meat broth, white wine, cream and cook until the sauce thickens.

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

Fish is highly nutritious, but easy to digest. This is especially important for diet food... Lean fish does not contain extra calories, but it contains a whole range of important trace elements and vitamins. Master correct preparation dietary fish - it can be made into a soufflé, boiled, baked or steamed.

What kind of fish is suitable for dietary nutrition

For a dietary table, choose sea and river fish with a low fat content. These include: bream, cod, pike perch, carp, pollock, carp, blue whiting, mullet, pike, flounder, navaga, pollock, hake.

All these fish have different taste values. For example, cod or pike perch are perfect for a variety of dishes, both everyday and festive. And the harsh pike meat with a specific smell needs special preparation - the list of dishes that can be deliciously cooked from this fish is quite limited. Bony bream requires careful processing, and flounder is cleaned of skin and bones in two steps.

Nutritionists recommend consuming at least 3 servings of fish per week. A standard serving is 100 g of cooked skinless and boneless fillets. Boiled or baked vegetables - cabbage, potatoes, carrots, peas or asparagus - are prepared as a side dish for dietary fish varieties. You can also serve fillets without garnish. To enhance the taste, the fish can be poured with freshly squeezed lemon juice and sprinkled with white pepper.

If you are on a diet that restricts acidic foods, cut out lemon juice and spices.

How to cook healthy fish dishes

Do not limit your diet to boiled fish. Diet meals can be steamed, in an airfryer or in a multicooker. The fish is baked in foil, rolled in herbs, stewed in its own juice. When cooking, it is worth reducing the amount of spices, excluding cheese, sour cream, mayonnaise and other high-calorie additives. It is customary to fry some types of lean fish - for example, this is how flounder and carp are usually cooked. However, for a dietary table fried food unsuitable. Flounder can be baked, and carp can be cooked into meatballs or casseroles.

Diet recipes: tasty and healthy fish

Try baked cod with herbs and lemon juice. This dish is ideal for dinner or lunch. For a side dish, you can serve boiled or grilled vegetables or a green salad.

You will need:

• 300 g cod fillet
• 1 onion
• 1 tablespoon finely chopped parsley
• 1 tablespoon lemon juice
• a few peas of pink pepper
• ground white pepper

Rinse the cod fillet, pat dry with a paper towel and cut into 4 pieces. Chop the onion into rings. Cut large squares out of foil, place onions in the center of each, place cod on top. Season each serving with salt and pepper, add pink peppercorns, finely chopped parsley and freshly squeezed lemon juice.

Roll the foil into small bags. Place the cod rolls on a baking sheet and place in an oven preheated to 200 ° C. Bake the fish until tender. Serve by placing the envelope on a plate and opening the foil slightly.

Dietetic pike perch soufflé

Delicious pike perch can be served as a delicate soufflé with low-fat milk sauce. This dish is suitable for those who prefer mild dishes with an airy consistency.

For dietary meals, choose freshly caught or chilled fish. It has a more pronounced taste. When buying frozen fish, make sure that it has not been frozen twice: such a carcass will be tasteless and dry

You will need:

• 800 g pike perch fillet
• 100 ml low-fat milk
• 50 g butter
• 1 tablespoon wheat flour
• 2 eggs

Prepare the milk sauce first. Pour flour into a frying pan and, stirring occasionally, fry it until golden brown. Pour milk in a thin stream, add butter. While stirring, cook the sauce until thick. Salt it and remove it from the stove.

Rinse the pike perch fillets, cut into pieces and pat dry with a paper towel. Place the fish in a food processor bowl and puree. Separate the yolks from the whites and add the former to the minced fish. Whisk the mixture again and add the cooled sauce. Stir the soufflé, add a little salt if necessary.

Whisk the whites into a strong foam and add portions to the fish mass. Stir the mixture gently, from top to bottom, so that the proteins do not fall off. Place the soufflé in silicone molds so that it takes up no more than half of the volume. Place the molds in an oven preheated to 180 ° C. Bake the soufflé until it rises and is golden brown, which will take about 30 minutes. Serve hot with soufflé on warmed plates. Separately, you can serve a salad of green vegetables sprinkled with lemon juice.

Nutritionists refer to low-fat fish as healthy foods. If you cook it correctly, then a person will not gain excess weight... Fish fillets are about 17% protein and amino acids, which are beneficial to the health of the human body. Also, lean fish meat contains useful vitamins and trace elements.

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 types of fish also depends on the season. They accumulate the maximum amount of fat during the breeding season (spawning).

All types of meat contain 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 differentiate them by fat content or calorie content.

Red lean fish best stew and bake in slices

High-fat types

Fatty varieties include:

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

The listed fish are not suitable for dietary nutrition due to the fact that the fat in them is more than 8.5%, and the calorie content varies from 270 to 348 kcal per 100 g.

However, they are considered to be the most useful. This is due to the fact that they contain more iodine and fatty acids. These components are able to protect the vascular system, the 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

Medium fat types include:

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

Their caloric 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. There is a lot of protein in these varieties, so it is better to eat it for people who play sports. It is best of all to cook dishes of them by stewing, salting, smoking, but it will still be more useful to cook the dish by steaming.

Cod has a minimal amount of fat

Lowest fat varieties

Low-fat varieties include:

• navaga, cod;
• lemonema, haddock;
• pollock, pollock;
• river perch, roach;
• pangasius, pike;
• crucian carp, pike perch;
• tilapia, omul;
• burbot, mullet;
• flounder, white-eyed;
• grayling, lamprey;
• roach, mackerel;
• whitefish, sorogu.

This list also includes crustaceans and molluscs.

In dishes prepared from the leanest 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. Also, doctors recommend introducing fish dishes to children from low-fat varieties.

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

Which is fatter: trout or salmon?

Many people sometimes mistakenly classify trout and salmon as low-fat varieties. However, it is not. To better understand which fish (trout or salmon) has the least amount of 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 fat group, which means that it can be eaten during a diet with the permission of a doctor.

Cooking fish properly for your diet

A person who decides to go on a diet for the first time should regularly consume fish dishes. They will make it easier to transfer this period. Due to their low calorie content, they stimulate weight loss, but at the same time they satisfy the 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 variety of low-fat varieties of fish, you can cook soups, cutlets and steamed meatballs, casseroles and soufflés.

By the way, fish varieties with a low fat content are useful for certain diseases. For example, for 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 fish meals will allow not only to reduce weight, but also to strengthen the immune system, improve brain activity, as well as improve the skin, hair, nails and even teeth.

Low-fat fish are the best for your diet and are easier to cook.

Simple recipes from lean fish

Such recipes will help you quickly and tasty cook fish dishes. This will diversify the diet and help to transfer the period of treatment or weight loss.

Cod fillet steak with potatoes

To prepare 3 to 4 servings, you will need the following foods:

• 700 g of cod meat;
• 10 medium potatoes;
• 1 medium onion;
• 1 small lemon;
• 3 dessert spoons of plain yogurt;
• 50 g rye flour;
• 3 tablespoons olive oil dessert;
• 1 small horseradish root.

You will also need a small bunch of greens from dill, parsley and lettuce, as well as spices in the required amount to achieve the usual taste.

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

1. Peel the potatoes and peel them. Rinse it off in cool water. Cut into slices of about 1 cm and boil.
2. Peel the onion, rinse cold water(this will not pinch your eyes) and cut it into rings or half rings.
3. Rinse the lemon well and cut half into slices.
4. Inspect the fillet for bones (remove those found) and cut into portions. Then cover them with spices and roll in flour on all sides. Fry on olive oil until a light crust forms.
5. Rinse the horseradish, if necessary, scrape it with a knife and chop it with a grater.
6. To make 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, put all the ingredients on plates and garnish with chopped herbs, lettuce and slices of lemon and onions.

Such a lean fish for a diet, like cod, is perfect, 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 (onion);
• 1 chicken egg;
• 80 - 90 g of boiled round rice;
• 3 tablespoons of vegetable oil;
• 1 small bunch of dill

Use fish spices and seasonings to achieve the usual flavor.

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

After that, they can be laid out on a baking sheet, slightly oiled, and sent to the oven, preheated to 150 degrees. After about 15 - 20 minutes, the dish will brown, which means you can take it out and serve it. You can supplement the dish with boiled potatoes or fresh vegetables.

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

Vietnamese halibut with vegetables

To prepare 3 to 4 servings you will need:

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

It is also necessary to use spices and hot 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 (pour over them before this boiling water) and cut into cubes.
4. Peel the garlic and pepper, and then cut into small pieces. Then combine them with tomatoes and ginger.
5. Rinse the mint and chop finely.
6. Rinse the lemon or lime and cut into slices.
7. Put the vegetable mixture on the marinated fillet pieces and pour over the marinade.
8. Wrap each piece separately in food foil and place on a baking sheet.
9. Place it in an oven (preheated to 150 degrees) and let sit for 25 minutes.

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

Even small bones must be removed from fillets

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

Fresh carcasses should have shiny scales, red gills, and slightly protruding eyes without a film. If at least one sign is missing, it means that the fish is no longer quite fresh or has been re-frozen.

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

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

... If you want to lose weight, but not pay for slimness with health, it is important to eat right. Therefore, on your table, there should definitely be low-fat fish for a diet, a list suitable varieties big and you will definitely not get bored. What lean fish is ideal for a diet, and how to cook it deliciously - the answers in the article.

Hello everyone, dear readers and subscribers. Svetlana Morozova with you. Today we will discuss fish with you - an important product of any healthy diet and proper nutrition in general. What kind of fish diets are there, what kind of fish is suitable for dietary nutrition; is it possible to eat smoked and salted; a list of cooking methods and recipes - read about this and much more.

Friends! I, Svetlana Morozova, invite you to mega useful and interesting webinars! Host, Andrey Eroshkin. Health Restoration Expert, Chartered Nutritionist.

Topics for upcoming webinars:

• How to lose weight without willpower and so that the weight does not come back again?
• How to get healthy again without pills, the natural way?

Lean fish for diet, list

Diet fish is one in which the total fat content is no more than 5%. Such varieties have an average caloric content of 70-100 kcal per 100 g of product. With the regular use of lean fish against the background of proper nutrition and a slight calorie deficit, you can lose 10 kg in a month.

What kind of fish can you eat while losing weight:

Fat content less than 1%:

• Cod - 69 kcal;
• Pollock - 72 kcal;
• Navaga - 73 kcal;
• Haddock - 73 kcal;
• Blue whiting - 82 kcal;
• Perch - 82 kcal;
• Crayfish - 97 kcal;
• Shellfish - 77 kcal.

Fat content 1-2%:

• Burbot - 80 kcal;
• Pike - 84 kcal;
• Pike perch - 84 kcal;
• Flounder - 85 kcal;
• Crucian carp - 87 kcal;
• Mullet - 88 kcal;
• Lamprey - 88 kcal;
• Tilapia - 96 kcal.

Fat content 2-5%:

• Hake -86 kcal;
• Flounder - 90 kcal;
• Trout - 97 cocoa;
• Carp - 97 kcal;
• Halibut - 103 kcal;
• Sea perch - 103 kcal;
• Bream - 105 kcal.

Ideally for healthy eating fish should be eaten once a week moderate fat content, 5-10%. It is not entirely dietary, but it is considered the most useful:

• Carp - 115 kcal;
• Chum salmon - 127 kcal;
• Tuna - 139 kcal;
• Salmon - 142 kcal;
• Pink salmon - 142 kcal;
• Salmon - 189 kcal;
• Catfish - 196 kcal;

And it is better to exclude the fattest varieties during the diet, in them fat content above 10%:

• Halibut - up to 150 kcal;
• Sturgeon - up to 150 kcal;
• Saira - up to 200 kcal;
• Sprat - up to 200 kcal;
• Sardines - up to 200 kcal;
• Herring - up to 250 kcal;
• Mackerel - up to 300 kcal;

Here we consider everything using the example of boiled fish. Of course, in a canned form, the fat content and calorie content will be much higher.

The benefits of fish for weight loss

The best diet is one that provides the body with all the necessary substances:, and minerals.

1. Highly digestible protein. If in the protein meat itself - horse meat and rabbit meat - there are 21 g of pure protein per 100 g of the product, then in 100 g of fish you can find from 15 to 24 g of protein. In addition, fish protein is absorbed faster and easier, and leaves less after all metabolic processes.
2. Essential fatty acids. - the main source of Omega-3 polyunsaturated fatty acids. They accelerate, and this is the point of any weight loss. In addition, Omega-3s improve the absorption of fat-soluble vitamins and mineral substances, especially calcium. What it gives: active brain activity, sharp eyesight, moisturized toned skin, strong, strong nails, teeth, bones and joints, a strong spine, stress resistance, healthy sleep and good mood.
3. Vitamins and minerals. Fish contains vitamins A, D, E and group B, as well as a record amount of trace elements phosphorus, iodine, potassium, calcium, iron, sulfur - essential for health.

Therefore, not only "weight loss" diets, but also medical ones, it is recommended to pay more attention to fish than meat. For example, she, she is Anti-atherosclerotic, is a therapeutic food against diseases of the heart and blood vessels, kidneys, liver and the digestive system.

And here meat fats are replaced by fish and vegetable fats. Moreover, such food is suitable not even for a month, but for life.

Do you want to lose weight? Interested in diets?

You will definitely find something interesting.

But what can replace fish is hard to say. Is that seafood, but they are several times lower in healthy fats and protein.

Cooking dietary fish

How to cook pollock, cod and other lean fish so as not to spoil and make the dish delicious? Any fish diet necessarily sets conditions for cooking: you can boil, stew, bake or steam. You cannot eat fried, salted, smoked and dried fish.

In general, it is better not to salt any dietary meals, or there should be a minimum of salt. Instead, you can actively use herbs, garlic, dried herbs, lemon juice as seasonings for fish.

Steaming fish

Ideal, this way the maximum benefit is saved. Any varieties are suitable for this. You can use pots with a double bottom, or you can insert special silicone inserts on the bottom of a multicooker and a regular pan.

To prevent the fish from falling apart during the cooking process, it must first be acidified and slightly salted, you can marinate it a little in lemon juice, mustard, tomato paste or soy sauce.

Here are a couple of steamed fish recipes:

• Pour the fish over with lemon juice, wipe lightly with mustard, sprinkle with garlic and any herbs. Wrap in foil and steam for half an hour to 40 minutes, depending on the thickness of the piece.
• Cover the fish steak or portions generously with onions, sprinkle with fresh herbs and add a clove of garlic.
• Make minced fish fillet, lightly fasten it with flour or semolina and cook cutlets. You can add onions, garlic, eggs, starch.

Small but effective secret: to avoid an unpleasant fishy smell when steaming, you can add a little to the water green tea or mint. Or pre-hold the fish in milk for an hour.

Boiling fish

Reduces the calorie and fat content of the dish. The average cooking time for fish is 20-30 minutes over medium heat after boiling. You can boil fish for broth, eat it in the form of fish soup and fish and vegetable soups, or you can fill it with half of water. It turns out to be simmering and almost steaming. For taste, you can add carrots, tomato paste, onions, garlic, any greens to the cooking water. If the fish is frozen, add to the time plus 10-15 minutes.

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Requires thick-walled dishes. The fish is stewed in a small amount of slightly salted water under a lid over low heat, on average it takes half an hour - 40 minutes.

You can stew fish in clay pots in the oven at 200 degrees. Here the extinguishing time will be slightly longer - 45-60 minutes.

You can stew the fish in tomato paste and vegetables, or in your own juice and a little water.

Healthy bake fish in the oven

To make the dish juicy, they usually wrap the fish in foil. Again, you can marinate it in lemon juice, mustard, soy sauce, wine vinegar 2 hours before cooking, add onions, garlic and herbs.

It is more convenient to bake the whole fish, and then cut into portions and garnish with herbs, lemon slices, olives, cranberries if desired.

Also a dietary dish. To do this, fish fillets are passed several times through a meat grinder or chopped in a blender. Then whisk the protein and mix with the fish puree.

You can add mashed potatoes from carrots, onions, garlic to the soufflé. The resulting creamy mass is either wrapped in a sausage in cling film, tightly tied the ends, and then wrapped in foil, or laid out in a baking dish, covered with foil on top. The soufflé baking time is 20-30 minutes.

Fish rolls

In a similar way, you can make fish rolls, lightly bake the fish soufflé on a baking sheet, then spread the filling evenly over the entire layer (eggs, mushrooms, herbs are suitable) and using cling film roll up and fix in the form of a roll.

The perfect side dish for fish dishes- vegetables. What you shouldn't eat fish with is potatoes, rice or pasta.

Perhaps this is my article: lean fish for a diet, came to an end.

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It is not for nothing that nutritionists classify lean fish as a healthy dietary food.

Properly cooked lean fish with vegetables will never lead you and yours to fullness.

About 15% of fish meat is high-quality protein, which contains all the amino acids necessary for the human body.

The fat content of the fish is enough important indicator and directly depends on its variety. The fat content of the fish also varies with the season.

As a rule, the most "fatty" fish becomes by the spawning period.

Lean varieties (fat content up to 4%),

-moderately fatty varieties(4 to 8% fat) and

Fatty varieties (more than 8% fat).

Skinny fish include:

Cod (0.3% fat), haddock (0.5% fat), navaga (0.8-1.4% fat), silver hake (0.8-1.4%), pollock (0.5- 0.9% fat), pollock (up to 2%), Arctic cod, blue whiting, river perch, bream, pike, roach, mullet (1.3-4% fat), all types of mollusks and the crayfish family.

The meat of these varieties is low in calories. The calorie content of meat, for example, 70-90 kcal, cod - 70-90 kcal, and flounder - 80 kcal. You can cook and eat these types of fish even every day and with, without worrying about gaining excess weight.

The average calorie content of these fish varieties is comparable to the calorie content of meat: in low-fat herring it is 120-140 kcal, in tuna - 130-140 kcal, in carp - 90-120 kcal.

The calorie content is already quite high here. So, fatty herring has a calorie content of 210-250 kilocalories per 100 grams, fatty mackerel - 180-220 kilocalories.

White dense cod meat contains 18–19% protein; it contains very little fat (0.3–0.4%), practically no cholesterol, and contains useful phospholipids. There are no small muscle bones in cod meat.

Freshwater fish of moderately fatty and lean varieties from the carp family, which include carp, bream, tench, roach, crucian carp, carp, asp, ide and silver carp, is highly valued as a source of complete protein, etc.

Although some types of fish have a lot of fat, these fats are considered healthy, unsaturated fatty acids. Separately, it is necessary to mention herring, mackerel, sprat, eel and cod liver, as fish, which contains the most unsaturated fatty acids. However, if you have high blood cholesterol levels, you will have to give up mackerel, because it stimulates the production of the wrong cholesterol.

It is interesting that Lake Baikal is home to the fattest fish in the world. This is the Baikal golomyanka (Comephorus baikalensis). Her body is almost 40% fat. The rest is made up of a large head with a huge mouth, fins and a spine.

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Simple recipes from low-fat fish varieties

Cod steaks with potatoes

Serves 4, 234 kcal, cooking time 45 min.

Ingredients: 600 g cod fillet, 8 potato tubers, 1 onion, 1 lemon, 2 tablespoons of olive oil, 2 tablespoons of lemon juice, 2 tablespoons of yogurt, 2 tablespoons of rye flour, 1 tablespoon of grated horseradish, 1 bunch of parsley, pepper, salt,

Peel the potatoes, wash, chop coarsely and boil in salted water. Peel the onion, wash, cut into rings. Wash the lemon, cut into slices. Wash the parsley and chop finely. Rinse the cod fillet, cut into portions, season with salt, pepper, roll in flour and fry in olive oil. To prepare the sauce, mix yoghurt with lemon juice, horseradish and some parsley. Arrange the steaks and potatoes on plates, pour over the sauce, sprinkle with the remaining parsley and garnish with lemon slices and onion rings.

Pollock stewed with lemon

Serves 3, cooking time 40 min, 176 kcal.

Ingredients: 600 g pollock, 200 ml vegetable broth, 2 carrots, 2 tomatoes, 1 onion, 1 celery root, 1 lemon, 2 tablespoons of olive oil, 2 bay leaves, 0.5 bunch of dill, pepper, salt.

Peel the fish, gut, rinse, cut into portions, rub with salt and pepper. Peel carrots and celery root, wash, cut into slices. Peel the onion, wash, cut into rings. Wash the lemon, cut into slices. Wash the tomatoes, cut into slices. Wash the dill greens. Sauté carrots, celery and onions in olive oil. Put pollock in a saucepan with a thick bottom. Put sautéed vegetables and lemon slices on top. Pour with broth, add bay leaf, simmer over low heat, covered for 20 minutes. Arrange the finished fish on plates, decorate with tomato slices and dill sprigs.

Hake baked with apples

4 servings, 45 minutes, 78 kcal

Ingredients: 1 hake, 1 apple, 1 onion, 100 g of small carrots, 70 g of rice noodles, 0.5 bunch of green onions, 1 tablespoon of lemon juice, 0.5 teaspoon of mustard seeds, 2-3 sprigs of dill, pepper, salt ...

Wash the apple, core it, cut into wedges. Grate the prepared hake inside and out with salt and pepper, stuff with an apple, sprinkle with lemon juice, sprinkle with mustard seeds and wrap in foil. Bake in a preheated oven for 30-35 minutes. Boil rice noodles in salted water, put on a sieve. Peel the carrots, wash, boil in salted water.

Onion peel, wash, cut jewelry out of it. Wash green onions, chop finely (leave a few feathers for decoration). Wash the dill greens. Put the finished fish on a dish, garnish with noodles and carrots, sprinkle with green onions. Decorate the dish with onion decorations and green onion feathers.

Flounder stewed with cabbage and leeks

Serves 4, 45 min., 216 kcal

Ingredients: 600 g flounder fillet, 500 g Chinese cabbage, 100 pickled mushrooms, 2 leek stalks, 200 ml vegetable broth, 3 tablespoons soy sauce, 2 tablespoons lemon juice, 0.5 bunch of parsley, ground paprika, pepper.

Rinse the flounder fillet, cut into small pieces. Chinese cabbage wash, cut. Wash the leeks, cut into rings. Cut the marinated mushrooms into thin slices. Wash the parsley and chop finely. Bring the broth to a boil, add soy sauce and lemon juice. Put pieces of flounder in the broth, simmer for 5 minutes. Add leeks, cabbage and mushrooms, simmer for another 7-10 minutes. Season the dish with paprika and pepper, stir, arrange on plates and sprinkle with parsley.

Navaga stewed with tomatoes and bell pepper

2 servings, 45 minutes, 185 kcal

Ingredients: 500 g fillet of navaga, 2 pods of red bell pepper, 2 tomatoes, 1 parsley root, 1 celery root, 1 onion, 1 tablespoon of olive oil, 2 slices of lemon, 0.5 teaspoon of mustard seeds, 0.5 bunch of parsley , pepper, salt.

Rinse the fillet of navaga, dry with a napkin, cut into small pieces, salt and pepper. Wash the tomatoes, pour over with boiling water, remove the skin and cut into small pieces. Bell pepper wash, remove stalks and seeds, pour over with boiling water and cut into strips. Peel parsley and celery roots, wash, finely chop. Wash the parsley and chop finely.

Peel the onion, wash, chop finely, fry in olive oil. Put the roots in a saucepan, pour in 350 ml of water, salt and bring to a boil. Put the fish in a saucepan and simmer over low heat, covered for 10 minutes. Add tomatoes, onions, bell peppers and mustard seeds, simmer until tender. Arrange fish in bowls, garnish with lemon slices and sprinkle with parsley.

Royal perch on skewers

Serves 4, 35 min 176 kcal

Ingredients: 500 g king bass fillet, 250 g canned seaweed, 1 orange, 1 radish, 2 tablespoons lemon juice, 1 tablespoon olive oil, 1 tablespoon sesame oil, 1 teaspoon apple cider vinegar, fish spices, salt.

Wash the fillet of the king bass, cut into long narrow strips and marinate for 15 minutes in a mixture of lemon juice, olive oil, spices and salt. Seaweed season with sesame oil and vinegar. Peel the radish, wash, cut out ornaments in the form of flowers from it. Wash the orange, cut into semicircles.

On wooden skewers, alternately string orange semicircles and pieces of fish, bake in a preheated oven for 20-25 minutes. Arrange the finished fish on plates, decorate with radish flowers. Serve the seaweed separately.

Hake and shrimp meatballs

Serves 4, 45 minutes, 179 kcal

Ingredients: 500 g hake fillet, 250 g peeled shrimp, 150 ml fish broth, 2 bell pepper pods, 2 tomatoes, 1 onion, 1 egg, 0.5 bunch of parsley, 0.5 bunch of green onions, 2 tablespoons of olive oil, 2 tablespoons of rice, red and black pepper, salt.

Rinse the hake fillet, mince. Chop the shrimps, mix with the minced fish, add the egg and washed rice, season with salt, pepper, mix and shape the meatballs. Wash the tomatoes, pour over with boiling water, cut into slices. Wash the bell pepper, remove the stalks and seeds, cut into half rings. Peel, wash, cut onions into rings. Fry vegetables in a pan in heated oil for 5 minutes, put meatballs on top, pour broth and simmer under a lid for 10-15 minutes. Wash green onions and parsley, chop finely. Arrange the finished meatballs and vegetables on plates, sprinkle with parsley and green onions.

Boiled pollock with spicy tomato sauce

Serves 4, 45 minutes, 165 kcal.

Ingredients: 800 g of pollock fillets, 4 tomatoes, 1 tablespoon of apple cider vinegar, 1 teaspoon of sugar, 1 teaspoon of cumin seeds, 0.5 bunch of cilantro, 0.5 bunch of dill, 0.25 teaspoon of mustard seeds, 0, 25 teaspoons of grated pickled ginger, red and black pepper, salt.

Rinse pollock fillet, boil in salted water, cut into small pieces. Wash the tomatoes, pour over with boiling water, remove the skin and rub through a sieve. Add sugar, salt, pepper, mustard and caraway seeds, ginger and vinegar to the resulting puree, mix and bring to a boil over low heat with constant stirring. Wash cilantro and dill greens, chop finely. Arrange the fish on plates, pour over the sauce, sprinkle with dill and cilantro.

Fried pollock with broccoli and boiled potatoes

Serves 2, 45 minutes, 198 kcal

Ingredients: 400 g pollock, 200 g frozen broccoli, 4 potato tubers, 1 onion, 1.5 tablespoons of bread crumbs, 1.5 tablespoons of vegetable oil, 1 tablespoon of lemon juice, 0.5 bunch of dill, pepper, salt.

Cut the prepared pollock into small pieces, season with salt, pepper, sprinkle with lemon juice and roll in breadcrumbs. Fry in vegetable oil, put on a paper towel to absorb excess oil. Wash the potatoes, boil in salted water, peel and cut into slices. Hot potatoes can be grated over a grater.

Boil broccoli in salted water, put on a sieve. Wash the dill greens. Peel the onion, wash, cut into rings. Arrange fish, potatoes and broccoli on plates, garnish with dill sprigs and onion rings.

Flounder baked with onions and mushrooms

Serves 4, 45 minutes, 218 kcal.

Ingredients: 800 g flounder fillet, 250 g champignons, 100 ml of mushroom broth, 2 onions, 2 tablespoons of olive oil, 1 bunch of parsley, ground coriander, red and black ground pepper, salt.

Rinse the flounder fillet, cut into portions. Rinse the champignons, cut into slices. Peel the onion, wash, cut into half rings and fry in olive oil (1.5 tablespoons) along with the mushrooms. Wash the parsley and chop finely. Put the pieces of flounder in a baking dish greased with the remaining oil, season with salt, pepper, sprinkle with coriander. Put mushrooms and onions on top, pour over heated broth and place in a preheated oven for 25-30 minutes. Arrange the finished fish on plates, sprinkle with parsley and serve.

Hake baked with parsley

Serves 4, 45 minutes, 168 kcal.

Ingredients: 800 g hake fillet, 2 tomatoes, 2 cloves of garlic, 2 tablespoons of lemon juice, 2 tablespoons of olive oil, 2 tablespoons of bread crumbs, 1 bunch of parsley, pepper, salt.

Peel, wash, chop the garlic with a garlic press. Rinse the fish, cut into portions, rub with salt, pepper and garlic, leave for 10 minutes, then put in a baking dish. Wash the parsley, chop finely (leave a few branches for decoration), mix with bread crumbs, lemon juice and olive oil. Grease pieces of fish with the resulting mixture and bake in a preheated oven for 20-25 minutes. Wash the tomatoes, cut into slices. Arrange the finished fish on plates, garnish with tomato slices and the remaining parsley sprigs.

Hake baked with shiitake

2 servings, 45 minutes, 214 kcal.

Ingredients: 400 g hake fillet, 250 g shiitake, 100 g rice noodles, 70 g Korean carrots, 1 onion, 2 tablespoons lemon juice, 1 tablespoon olive oil, 1 tablespoon soy sauce, 0.5 bunch of parsley, pepper, salt.

Rinse the hake fillet, cut into small pieces, sprinkle with lemon juice, pepper and salt. Rinse the Shiitake, fry in olive oil and season with salt. Put the fish and mushrooms in a baking dish, put in a preheated oven for 20 minutes.

Peel the onion, wash, cut into rings. Wash the parsley and chop finely. Boil the vermicelli in salted water, put on a sieve, mix with Korean carrots and parsley, put on the fish.

Drizzle with soy sauce, bake for another 2-3 minutes. Arrange the finished dish on plates and serve.

Indonesian sea bass

4 servings, 45 minutes, 219 kcal

Ingredients: 400 g of sea bass fillet, 200 g of brown rice, 100 ml of vegetable broth, 2 onions, 2 bananas, 1 lime, 2-3 tablespoons of olive oil, 1 bunch of green salad, pepper, salt.

Wash the lime, cut in half, cut one half into circles, squeeze the juice from the second. Rinse the sea bass fillet, cut into small pieces, drizzle with lime juice, season with salt and pepper. Peel the onion, wash, chop finely and fry in olive oil (1 tablespoon).

Pour the fish with broth, simmer over low heat until tender.

Rinse the rice in salted water, put on a sieve, mix with onions and fish. Peel the bananas, wash, cut diagonally into thin slices and fry in the remaining oil. Place on a paper towel to absorb excess oil. Wash lettuce leaves, dry, put on a dish. Put the rice with fish in a heap on lettuce leaves, put banana slices and lime circles around.

Vietnamese halibut

Serves 4, 45 minutes, 187 kcal

Ingredients: 600 g halibut fillet, 2 tomatoes, 2 bell pepper pods, 2 cloves of garlic, 1 lime, 2 tablespoons of estuary juice, 1 tablespoon of fish sauce, 1 tablespoon of sesame oil, 1 tablespoon of grated ginger, 1 teaspoon of sugar, 2- 3 sprigs of mint pepper, salt.

Rinse halibut fillet, cut into portions. Mix lemon juice, sesame oil, fish sauce. pepper, sugar and salt, pour the resulting marinade over the fish and leave for 10 minutes. Wash the tomatoes, pour over with boiling water, remove the skin and cut into small cubes. Peel the garlic, wash, chop finely. Wash the bell peppers, remove the stalks and seeds, chop finely, mix with tomatoes, ginger and garlic. Wash the mint, chop finely. Wash the lime, cut into circles. Put the vegetable mixture on the pieces of fish, pour over the marinade and wrap each piece in food foil. Cook in a preheated oven for 20-25 minutes. Decomposition: fish on plates, sprinkle with mint and garnish with lime slices.

Flounder in greek

Serves 4, 45 minutes, 199 kcal

Ingredients: 600 g flounder fillet, 2 onions, 2 tomatoes, 2 eggplants, 2 cloves of garlic, 3 tablespoons of olive oil, 1 bunch of basil, 1 lemon, pepper, salt.

Rinse the flounder fillet, cut into small pieces with salt and pepper. Peel the onion, wash, cut into rings. Peel the garlic, wash, chop finely and fry with the onion in olive oil (1 tablespoon).

Wash the tomatoes, cut into slices. Wash the eggplants, cut into slices, fry in the remaining May. Wash the lemon, cut into slices. Wash basil greens, chop finely. Lay the baking dish in layers of eggplants, fish, onions and garlic, tomatoes. Put in a preheated oven for 25-30 minutes. Arrange the finished fish and vegetables on plates, sprinkle with basil and decorate with lemon slices.

Gleb Glagolkin

Recipes - D.V. Nesterova.