“Attack” phase of the Dukan diet: menu, recipes, allowed foods

Hake is the most healthy and tasty representative of the cod species. Hake meat is widely used in dietary recipes. It contains a small number of bones, which are easily removed and do not create difficulties during the cutting and cooking process.

In this article we will look at the dietary properties of hake, popular cooking methods and options for low-calorie dishes. The recipes presented will help you diversify your diet menu or choose the right dish for your holiday table.

Is hake suitable for weight loss?

Calorie content is only 86 kcal. For this reason, it is used in the diet: for medicinal purposes and rapid weight loss.

Protein fibers from fish fillets are easily broken down in the stomach and are absorbed by the body at an accelerated pace. A complex of vitamins, macro- and microelements (A, E, potassium, magnesium, zinc, calcium, etc.), which is part of fish, actively regulates the functions of the digestive system, promotes the activation of metabolic processes in the body, accelerates the elimination of toxins and others harmful substances.

Hake is used as part of therapeutic diets for various gastrointestinal pathologies. Due to the absence of coarse dietary fiber and reduced fat content, it is easily absorbed in the body and does not cause unnecessary stress on all systems.

A large amount of vitamins and minerals helps restore the body after infectious diseases, various operations, etc. At the same time, fish broth based on it should be given to the patient for a speedy recovery during a cold or flu.

Note! Regular consumption of hake meat, which is rich in Omega-3 fatty acids, helps prevent diabetes, metabolic disorders, hypertension and depression.

Dukan white sauce for fish

Fish is often served with sauces, among which white is almost ideal for any variety. The Dukan diet allows you to enjoy this dish, making the white sauce absolutely harmless to your figure.


  • chicken egg yolk - 2 pcs.;
  • low-fat natural yogurt - 100 g;
  • low-fat milk - 100 ml;
  • salt, black pepper.

Add salt and pepper to the milk to your taste, then pour it in a thin stream into the container with the yolks, stirring constantly. Add yogurt, mix thoroughly until smooth. To heat the sauce, use a double boiler. Serve the sauce with any fish dish. Its taste will be made even more piquant by gherkins, which can be chopped very finely and added to the mixture just before serving.

The best cooking methods for a diet: bake in the oven, boil or fry

Hake goes well with any vegetables and sauces, absorbs the smells of spices and various marinades, which opens up a lot of space for culinary experiments.

A great way to cook fish on a diet is to bake it in the oven. The cooking process will not take much time, and the taste of the dish will meet all expectations. In this case, the fish can be cooked on a baking sheet or wrapped in foil. In the first case, you will get a nice golden crust, and the second option is more acceptable for dietary purposes. Before baking, the hake must be washed and coated with spices to taste, and then placed in the oven for 30-45 degrees, depending on the size of the fish.

For this dish, you can serve a gravy based on your favorite vegetables and tomato juice, or prepare a salad with fresh herbs.

Frying fish in a frying pan is the easiest option when you are short on time. The hake acquires a golden brown crust and a pleasant aroma.

Attention! The only drawback of this cooking option is the use of vegetable oil, which increases the overall calorie content of the dish.

Alternatively, you can replace the frying pan with a non-stick grill. Cooking time – from 20 to 35 minutes.

A dish in a slow cooker retains maximum taste and benefits for the body. In the “Stewing” mode, the fish turns out to be as juicy as possible. And adding a variety of vegetables will complement its taste and provide a suitable side dish. Approximate cooking time is about 30 minutes.

Steaming will make the hake dish as dietary as possible and will not bring extra calories. Cleaned fish fillets are best suited for steaming - they turn out very tender, and the cooking process itself takes a minimum amount of time (up to 45 minutes). For hake in a double boiler, you should select the “Fish” mode and cook with any vegetables and spices to taste.

Boiled hake can be the basis for fish soup or an addition to the diet menu. This option is often used for medical and baby food. The hake should be cooked in salted water with a bay leaf and a small amount of black pepper.

As an addition, you can add vegetables (onions, carrots, peppers, etc.). All ingredients are loaded simultaneously into the dish and cooked without intervention or constant supervision. The fish pieces will cook until fully cooked in about 30 minutes.

Dukan: fish is a recipe for vital energy

Fish is included in the list of permitted foods, which Pierre Dukan described in detail in his book “I Can’t Lose Weight.” A sufficient number of fish dishes are also present in his work “350 Recipes for the Dukan Diet.” What fish can and even be healthy to eat, and which is better to refuse in favor of your figure?

Absolutely all low-fat varieties are allowed. These are hake, cod, crucian carp, stingray, bream, halibut, trout, pike perch, mullet, flounder and others. There are also no strict restrictions on the type of processing. You can buy both fresh and frozen, smoked, frozen fish. Canned food and lightly salted dishes are also not prohibited. Like other foods, on the Dukan diet, fish, of course, cannot be fried with added oil or fat.

The permitted list also includes crab sticks, which, judging by their composition, are made from fish. However, few people know that most manufacturers of this product use offal and other fish leftovers to prepare sticks. “Crab meat” is considered harmful due to the abundance of additives.

Many Dukan followers complain that fish dishes do not satiate them as much as meat dishes. This is a fair point, because the texture of fish meat is much less dense than meat. If you are faced with such a problem, pay attention to the following dense and satisfying varieties.

  • Tuna is a versatile fish for many dishes. When you don’t have time to cook, you can treat yourself to ready-made canned tuna in its own juice.
  • Sea bass is a great option that will be even more aromatic and tasty without oil.
  • Monkfish is an unusual variety with a meat-like texture. Devil is not easy to cook. First, it requires a long soaking in the marinade, then at least 40 minutes of heat treatment.
  • Swordfish is a relatively expensive option. But many people who are losing weight pay tribute to its taste and amazing ability to quickly satisfy hunger.

Main conclusions

Hake is a dietary product and is great for preparing low-calorie dishes. It contains a minimal amount of fat and easily digestible protein. Due to this composition, it is not quickly digested, satisfies hunger and does not provoke a large load on the gastrointestinal tract. Useful properties of such fish:

  • promotes weight loss due to minimal calorie content;
  • has a positive effect on the health of the cardiovascular system;
  • helps the body recover after operations, as well as infectious diseases;
  • supports healthy metabolism due to the content of a whole complex of vitamins and minerals.

Hake is easy to cook in various ways: steamed, in the oven, in a frying pan. Cooked fish goes well with vegetable side dishes or salads.

Do you often cook hake dishes? Share your favorite low-calorie recipes!

Baked fish according to Dukan

There are a lot of ways to bake fish so that it is tasty and low-calorie. We will offer a recipe that will require a little time and effort, but this fish in the Dukan oven will turn out very tender and appetizing.


  • fillet of any fish;
  • onions - 1 pc.;
  • tomato - 2 pcs.;
  • carrots - 1 pc.;
  • lemon - 1 pc.;
  • soy sauce;
  • greens, salt.

For baking, you will need foil, which will not release the wonderful aroma of the finished dish. Cover a baking sheet with it, wipe the surface with a napkin soaked in vegetable oil.

Place grated carrots, coarsely chopped onions and herbs at the very bottom. Wash the fish fillet, salt it, place in large pieces (or better yet completely) on a “cushion” of vegetables. Chop the tomatoes quite coarsely. If the tomatoes are small, it will be enough to cut them into 4 parts. Place the tomatoes next to the fish. Sprinkle the entire dish with lemon juice and sprinkle with chopped herbs.

Wrap the fillet in foil, press the corners well and place in the oven for 20 minutes.

Jellied fish pie Dukan

It is difficult to spoil such a pie; even novice housewives can make it. At the end you will get an unusually tender and juicy dish.

Ingredients for the dough:

  • chicken egg - 2 pcs.;
  • wheat bran - 2 tbsp;
  • oat bran - 4 tbsp;
  • low-fat kefir - 150 ml;
  • yeast - 11 g (standard packaging);
  • baking powder - 0.5 tsp;
  • sweetener - 1 tablet;
  • salt, spices.

Filling ingredients:

  • chicken egg - 5 pcs.;
  • canned fish in its own juice - 1 can;
  • onions - 1 pc.

For the dough, combine all ingredients, mix thoroughly, place in a warm place and leave for 40 minutes. The eggs for the filling must be boiled. Chop them finely, mash the canned food with a knife or fork. Chop the onion and fry on a non-stick surface. Mix with fish and eggs.

Pour a layer of dough into the mold (about half of the total amount), spread the filling on it and fill with the remaining dough. If you use small molds, you will get interesting “Dukan fish cakes.” Bake the cake at 180 degrees for half an hour.


In pursuit of a slim figure, girls often prefer a half-starved diet with a minimum of calories, which successfully helps to lose weight. Methods for quick weight loss leave behind saggy skin and minimal muscle mass. The Dukan Attack diet is a protein nutrition system that provides a losing weight young lady with the amino acids necessary for the breakdown of fats. It can hardly be called a “diet” in the literal sense: it is the normalization of nutrition for a long time with stabilization of results in the future.

Canned soup

The Dukan diet is one of the few that allows the consumption of canned food. There are recipes for delicious dishes made from them. We can make soup. For this you will need:

  • 300 g of any canned fish (necessarily in its own juice);
  • medium sized onion;
  • a bunch of dill, salt, pepper and a little bay leaf to taste;
  • 1 liter of water.
  1. Boil water and add finely chopped onion, pepper and bay leaf. After five minutes, add the fish, previously mashed directly in the jar along with the juice. Boil for another five minutes and add dill.

What can you eat in the first stage of Attack?

The Dukan Attack menu involves eating only protein foods (without fats and carbohydrates). Grill, bake, steam, boil, even fry, but without using vegetable oils. Due to the lack of sweets in the Dukan Diet menu, use sweeteners. At the Attack stage the following are present in the diet:

  • Any drinks. Even carbonated drinks marked Light are allowed.
  • Oat bran – 1.5 tbsp. spoons. Do not under any circumstances exceed the dose for the Attack phase!
  • Herbs, spices. The composition of additives must be natural, without flavor enhancers.
  • Garlic, onion. The number of these products in the Attack menu of the Dukan diet is not limited.

List of allowed and prohibited products according to Dukan

A feature of the Dukan Attack diet is a limited list of permitted foods that can be eaten “in unlimited quantities” while losing weight. This term implies saturating the body with food until the feeling of hunger is satisfied. Nutritionist Pierre Dukan imposes a strict taboo on the use of food during the Attack phase:

  • fats;
  • pork (over 6% fat), lamb;
  • sauces/mayonnaise;
  • sugar and other types of sweets;
  • potatoes;
  • corn;
  • all types of legumes;
  • pasta
  • tomato paste - no more than 2 tbsp. spoon;
  • eggs – 2 yolks/day, whites – in unlimited quantities;
  • crab sticks – no more than 8 pcs. per day;
  • lemon - in the form of juice to highlight the taste of fish.

Table: 72 protein products for the Attack stage

Type of products 72 Foods for the Attack Phase of the Dukan Diet
MeatVeal, beef steak or tenderloin, basturma, rabbit meat, dried pork ham (up to 6% fat), horse meat
FishFlounder, cod, sturgeon, salmon, salmon, trout, haddock, navaga, pollock, hake, perch, pike perch, mackerel, carp
By-productsBeef (veal) tongue, liver, kidneys, heart
BirdChicken, turkey, quail, guinea fowl, ostrich meat
SeafoodSquid, mussels, shrimp, brine, scallops, crayfish
Dairy (fermented milk) productsLow-fat cottage cheese (grain/soft), kefir, natural yogurt, milk (0% fat), soft cheese, processed cheese, tofu cheese (soy)
VegetablesEggplant, asparagus, celery, carrots, beets, all types of cabbage, spinach, cucumbers, zucchini, squash, radishes, onions, pumpkin, lettuce, tomatoes
EggsChicken, quail

Sample menu for the week

The Attack days are the most effective in terms of weight loss and the most difficult in terms of adapting the body to protein foods. Lethargy, fatigue, drowsiness, and even dizziness can overcome you on the way to a perfect body. To make the nutrition process easier, use Dr. Dukan's sample diet menu for each day of the Attack stage, presented in the table below.

Day of the week Meal time Menu (approximate) for 7 days of the Attack diet from Dukan
1Breakfast2 eggs; ham; coffee
DinnerFish soup with white fish
Afternoon snackKefir, cottage cheese with cinnamon
DinnerTurkey Meat Balls; soy cheese
2BreakfastFlatbread from Dukan; red fish slices
DinnerGrilled poultry with herbs and lemon
Afternoon snackCurd casserole, yogurt
DinnerGrilled squid, green tea
3BreakfastCurd cheesecakes; natural yogurt
DinnerDorado stuffed with herbs
Afternoon snackCheesecakes, low-fat sour cream
DinnerFish in its own juice, rosehip drink
4BreakfastOmelette in the oven with herbs; chicken
DinnerBoiled veal under a curd coat
Afternoon snackDukan bran cake with tofu cheese, milk
DinnerStewed rabbit meat, curd cheese ball with herbs
5BreakfastPancakes, tofu cheese, coffee with milk
DinnerChicken broth with eggs and herbs
Afternoon snackCottage cheese, yogurt
DinnerHorse meat cutlets, flatbread (a la Pierre Dukan "Attack")
6BreakfastEggs, sandwich with bran bread and ham, tea
DinnerShirataki noodle soup
Afternoon snackCottage cheese with yogurt
DinnerPastrami with turkey fillet
7BreakfastOatmeal (bran), coffee with milk
DinnerFish soup with herbs
Afternoon snackCurd dessert from Dukan
DinnerShrimp with cheese sauce, flatbread
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