Losing weight deliciously: 16 best dietary recipes for slimness and beauty

With cheese

To serve on a festive table, you can make a dish of baked red fish under a cheese cap with watercress sauce. It is both tasty and healthy.

Diet recipe ingredients:

• Fresh frozen and chilled trout – 1.5 kg.
• Watercress (if it is difficult to find, you can replace it with any greens that you like best) - approximately 5-6 tablespoons, chopped.
• Lightly salted cucumber – 2 pcs. medium size.
• Low-fat sour cream – 300 g.
• Hard cheese, preferably sharp – 250 g.
• Lemon – 1/2 pcs.
• Salt, white ground pepper - to taste.

The KBJU of such baked dietary fish per 100 g is:

• Calorie content – ​​320 g.
• Proteins – 10.4 g.
• Fats – 6.3 g.
• Carbohydrates – 5.3 g.

To prepare such dietary fish, you must follow the following technology:

1. Lay the trout carcass flat, removing the backbone and all rib bones.
2. Prepare 2 large pieces of foil.
3. Salt the trout on both sides, sprinkle heavily with lemon juice and pepper.
4. Place the fillet in foil.
5. Grate the cheese on a fine grater and mix with 100 g of sour cream. Apply the resulting mixture to the top of the fish.
6. Raise the edges of the foil so that it does not cover the trout on top, otherwise the cheese and sour cream will be smeared.
7. Place in the oven, which has been preheated to 180°C, and bake for approximately 20 minutes. It is necessary to monitor the fish so that the sour cream and cheese crust does not burn.
8. To prepare the sauce for serving fish, you need to finely grate the lightly salted cucumber and mix it with the remaining sour cream.
9. Wash watercress or any other greens, dry thoroughly and chop very finely. Add to sour cream, salt and pepper the mixture and stir everything vigorously to evenly distribute the ingredients.
10. Dietary fish is served directly in foil - it is cut into portions, and the sauce is served in a separate sauce boat.

Tuna cutlets

KBJU:

99 / 13,6 / 3 / 3.

Photo: istockphoto.com

Ingredients:

• tuna in its own juice – 100 g (the can itself may weigh more due to the liquid, for example, 140 g);
• onions – 1/2 pcs. (small);
• egg – 1 pc.

Cooking method

Drain all the liquid from the jar and squeeze the tuna fillet well. Mash it thoroughly with a fork, add finely chopped onion and raw egg. Mix well. If desired, you can add spices: a couple of pinches of fish seasoning. But this is not necessary, since the tuna itself is salty. Form cutlets and fry on both sides in a non-stick frying pan under a lid over low heat. Preparation will take you very little time, but what a result!

With zucchini

There are different halibut dishes - dietary ones include halibut stewed with carrots and zucchini. It will require the following components:

• Halibut fillet – 400 g.
• Lemon – 1/2 pcs.
• Carrots – 1 root vegetable.
• Zucchini or zucchini – 1 pc. medium size.
• Onions – 1 pc.
• Low-fat cream – 100 ml.
• Dry white wine – 50 ml.
• Flour – 1/2 tbsp.
• Salt, black pepper - to taste.
• Lean oil, preferably extra virgin olive oil 2-3 tbsp.

KBJU of such dietary halibut per 100 g:

• Calorie content – ​​198 g.
• Proteins – 7.3 g.
• Fats – 5.2 g.
• Carbohydrates – 3 g.

The cooking process consists of the following sequence of actions:

1. Cut the halibut into small pieces, season with salt and pepper and leave in the refrigerator while you prepare the next ingredients.
2. Peel the carrots and cut them into half slices quite thinly.
3. Chop the onion into thin half rings.
4. Cut the zucchini into small slices.
5. Heat vegetable fat in a frying pan, first cook the onion in it until transparent, then add it with other vegetables. The process of proper stewing in this case should take no more than 2-3 minutes, so that the vegetables do not end up becoming too soft in the final dish.
6. Then add the fish here and close the lid. The intensity of the fire should be minimal.
7. While the fish is stewing, dilute the flour in 2-3 tablespoons of cream. Achieve such a condition that there are no lumps. Then pour the rest of the cream into the mixture and stir vigorously again.
8. Then pour the cream into the fish in a thin stream. Stir lightly and continue simmering.
9. The total time for heat treatment of fish should not exceed 25 minutes.

Spinach roll with salmon

KBZHU

: 152 / 14,6 / 9 / 3.

Photo: istockphoto.com

Ingredients:

• spinach – 100 g;
• eggs – 2 pcs;
• salmon (can be replaced with trout) - 300 g;
• curd cheese - 100 g;
• Chinese cabbage.

Cooking method

To begin, beat two egg whites to soft peaks with a pinch of salt. Then, in a separate container, use an immersion blender to beat the yolks, spinach and a little salt until smooth. Slowly add the whites to the spinach mixture using a spatula or spoon and stir.

Cover a baking sheet with parchment and grease it with a drop of vegetable oil. Place the resulting mass on a baking sheet and level it so that the thickness is no more than 0.5 cm. The shape should be a large rectangle. Place the future roll in an oven preheated to 180 degrees for 10-13 minutes. The base should darken a little and the edges should curl up. Do not allow the sides to dry completely, otherwise they will break!

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Next step: remove the baking sheet from the oven, cover the roll base with another sheet of parchment, press firmly, especially the edges, and leave to cool completely. You can press something heavy on top so that the edges do not bend. Remove the parchment, generously grease the entire area of ​​the spinach base with curd cheese, and lay out the salad and fish. Without filling, leave about 5 cm from one of the edges of the roll so that it can be rolled without problems. Using the parchment on which the base with the filling lies, roll the roll. All that remains is to wrap it in cling film and leave it in the refrigerator for at least 4 hours. Once the roll has cooled, it can be cut and served.

Cutlets

To prepare dietary baked cutlets, you need to spend very little time, and the result will exceed all expectations. For the recipe you will need:

• Berex or hake – 1 kg.
• Crumb of white bread – 100 g. + milk 2 tbsp. to soften bread.
• Salt and ground pepper - to taste.
• Onion – 1 small head.
• Garlic – 2 cloves.
• Pork – 160 g.
• Chicken egg – 1 pc.

KBZHU in 100 g of dietary fish cutlets:

• Calorie content – ​​238 g.
• Proteins – 6.3 g.
• Fats – 5.2 g.
• Carbohydrates – 3.1 g.

Step-by-step recipe for diet cutlets:

1. Divide the fish into halves, remove the bones and grind it together with the pork in a meat grinder.
2. Send the onions there too. Add it to the minced fish, salt and pepper. Mix everything vigorously.
3. Pour milk over the bread crumb and let stand for 2 minutes.
4. Beat the egg into the minced meat, add white bread crumbled by hand. Mix the minced meat again.
5. Prepare a baking sheet by lining it with parchment paper. Gently form the cutlets with your hands - you don’t need to roll them in anything, as they won’t fry.
6. Place them on parchment and place the baking sheet in the oven. Cook them for 20 minutes.
7. To ensure they turn out delicious, you should periodically look into the oven to make sure they don’t burn. If the cutlets begin to brown too quickly on top or bottom, you can grease them with a small amount of vegetable oil using a silicone pastry brush. This procedure will keep them juicy from the inside.

In Volga style

Carp stuffed with buckwheat, Volga style, is an excellent option to get a full, delicious dinner while maintaining the principles of proper nutrition. For the recipe you need to prepare the following components:

• Carp – 2 medium-sized pieces.
• Dry buckwheat – 1/2 cup.
• Onion - 2 large heads.
• Sour cream – 200 g.
• Breadcrumbs for breading.
• Salt and ground black pepper - to taste.
• Vegetable oil - for lubrication.

KBJU of such dietary carp per 100 g:

• Calorie content – ​​248 g.
• Proteins – 4.9 g.
• Fats – 4.6 g.
• Carbohydrates – 9.4 g.

Step-by-step process for preparing PP dishes:

1. Clean the carp from scales, gut them and wash them inside and out. Be sure to remove the gills from the fish.
2. Fry buckwheat in a hot frying pan for 2 minutes. It is necessary to stir it all the time so that it does not burn.
3. Then boil 200 ml of water, add the cereal, lightly salt and cook the porridge until the water is completely absorbed by the buckwheat. It is important that it turns out slightly dense and undercooked.
4. Cut the onion into half rings and fry it in vegetable oil until light golden brown.
5. Then you need to mix it with buckwheat and add about half of the sour cream to this mixture. Stir vigorously and stuff the belly of the carp with this mixture.
6. Top the fish with salt, grate with pepper, grease with the rest of the sour cream and roll in breadcrumbs.
7. Place on parchment, fold its edges over the top, securing it over the fish and place in the oven for approximately 25-35 minutes at 200°C.
8. Periodically look in and check the condition of dietary fish.

General recommendations for cooking

There is no single technology for boiling fish. There are several secrets that allow you to balance between the necessary heat treatment and boiling the pulp. It is better to place fish cut into large pieces in cool water and gradually heat it to a boil. Small fish should be placed in hot liquid to prevent them from falling apart.

The water should only lightly cover the fish so that when boiling the liquid does not boil and the integrity of the pieces is not compromised. You can boil the carcasses with their heads, removing the eyes and gills. Fish cooked whole will turn out much tastier and juicier than when cut into pieces.

To prevent the carcass from losing its shape, 3-4 transverse cuts should be made on the skin of the back. To improve the taste of steaks, soaking the pieces for 3-4 hours in a marinade of wine, freshly ground black pepper and chopped onion will help.

The length of time it takes to cook fish depends on the size of the pieces and the carcass. The minimum time to kill parasites is 10 minutes after boiling for large steaks and 8 minutes for small ones. River carcasses take longer to cook, as well as specimens with the head, since in this place the fish have the greatest thickening.

Important! Sea cod should also be cooked for about 10-12 minutes, as its flesh can contain a lot of parasites.

With champignons

You can bake red fish with mushrooms deliciously. Champignons are best suited for this, the taste of which goes perfectly with salmon or trout.

Diet recipe components:

• Trout, salmon, chinook salmon or any other red fatty fish - 600 g.
• Champignons – 500 g.
• Onions – 2 pieces.
• Dill – 1 bunch.
• Olive oil – 2 tbsp.

KBZHU of such dietary fish with champignons per 100 g will be:

• Calorie content – ​​230 g.
• Proteins – 8.4 g.
• Fats – 6.3 g.
• Carbohydrates – 3 g.

Cooking process:

1. Red fish must be filleted and cut into portions.
2. Heat olive oil in a frying pan and fry the onion cut into half rings.
3. Wash the mushrooms, peel them, cut into quarters. Add to the onion and simmer for approximately 5-7 minutes.
4. When they have reduced to approximately half their original volume and the liquid has evaporated slightly, fish can be added to the fried component. It is laid out in pieces, slightly mixed, but without allowing the fish to separate into smaller pieces, close the pan with a lid.
5. Cook for approximately 20 minutes over low heat. This stewed dietary red fish is ideal for a full dinner - it is nutritious due to its high protein content, but not high in calories. In addition, the saturation process will last a long time, since mushrooms are digested quite slowly by the body.

Classic recipe

Stewed fish with vegetables, the recipe for which is very simple to make in a frying pan, has a spicy taste and bright aroma.

Halibut fish stewed with vegetables. Classic recipe.

This is a low-calorie dish suitable for weight loss, but not for most medical diets.

What ingredients will you need?

• 6 tbsp. l. olive oil;
• 1 medium onion, finely chopped (about 1.5 tbsp.);
• 3 large cloves of garlic, minced in a special mill or press;
• 0.5 tbsp. fresh parsley, finely chopped;
• 1.5 tbsp. fresh crushed tomatoes without skin (about 1 medium fruit) or 1 0.5 liter jar canned in their own juice;
• 2 tsp. tomato paste (optional);
• 240 ml seafood (or shellfish) broth;
• 0.5 tbsp. dry white wine (for example, Sauvignon Blanc);
• 600g fish fillets (preferably firm white fish such as halibut, cod or sea bass), cut into 5cm pieces;
• a pinch of dry oregano;
• a pinch of dry thyme;
• 1/8 tsp. Tabasco sauce;
• 1/8 tsp. coarsely ground black pepper, freshly ground;
• 1 tsp. salt.

Step-by-step cooking process

1. It is necessary to heat the olive oil in a large frying pan with a thick bottom over moderate heat, place the onion in it and fry for 4 minutes, then add the garlic and cook for another 1 minute.

2. Next, you need to add parsley and stir the contents of the container for 2 minutes, then add tomatoes and tomato paste and simmer for 10 minutes. or so.
3. Then you need to pour in seafood broth and dry white wine and add the fish, heat to a boil and simmer over low heat until the fillet becomes soft and falls apart when pierced with a fork, about 3-5 minutes, then sprinkle the dish with salt, freshly ground pepper, oregano and thyme, season with Tabasco to desired spiciness, divide among plates and serve.

What can I add?

For variety, you can add 300 g of shrimp, mussels, clams and/or scallops to the fish.

When using clams in shells, they should be placed in the sauce a couple of minutes before adding the fish, as they need more time to cook and open the shells.

How to serve the dish

Spicy fish stewed with tomatoes and onions can be served on its own or with couscous. White or brown rice or whole wheat pasta can also be a good side dish. In the absence of a side dish, it is recommended to serve the dish with a crispy French baguette or yeast buns and a salad of raw vegetables.

In tomato sauce

You can cook delicious mackerel baked in tomato sauce. For this, it is best to take mackerel, since its specific fatty taste is somewhat neutralized by the taste of the tomato, which makes the fish even more tasty.

PP recipe ingredients:

• Mackerel – 2 pcs. medium size
• Onions – 2 heads.
• Dill – 1 bunch.
• Tomato paste – 4-5 tbsp.
• Vegetable oil – 2 tbsp.

KBZHU of such dietary baked mackerel in tomato per 100 g:

• Calorie content – ​​196 g.
• Proteins – 4.3 g.
• Fats – 5.2 g.
• Carbohydrates – 2.3 g.

Step-by-step dietary recipe:

1. The mackerel must be thawed, gutted, the head cut off, filleted and the spine and costal bones removed.
2. Cut into portions and set aside.
3. Heat vegetable oil in a frying pan and fry the onion, cut into half rings or cubes. Add tomato paste and finely chopped dill. Salt and pepper everything.
4. Place the fish on the fried onion in the tomato, add 2 tablespoons of water, stir lightly so as not to break the mackerel.
5. Cover with a lid and simmer for 20 minutes until fully cooked.

Oven Recipes

Pike, bream, blue whiting, pike perch, cod, mullet, flounder, hake, haddock, and pollock are suitable for preparing fish with vegetables. Use fillet. It is as pitted as possible, making it more pleasant to eat. There are many options for preparing the dish, so choose the one you like best and add it to your diet.

Country stew

The stew has a soft texture. It turns out tender and aromatic. The juice permeates the vegetables during cooking, and the dish takes on new colors. Preparation does not take even 60 minutes.

You will need:

• white fish fillet – 500 g;
• tomatoes – 6 pcs.;
• potatoes – 1 pc.;
• chanterelles – 100 g;
• low-fat cream – 100 g;
• spices to taste;
• butter (preferably butter) – 50 g;
• fresh greens.

How to cook:

1. Cut the ingredients into small pieces. Fry mushrooms in butter. To reduce calorie content, you can omit this item and stew the mushrooms along with all the vegetables.
2. Place vegetables in a deep baking bowl, fish and mushrooms on top. Salt and add spices. Add cream.
3. Close the lid tightly and place in the oven preheated to 180 degrees. Simmer for at least 20 minutes. Add fresh herbs before serving.

This recipe is suitable for lunch, as the fat and calorie content is too high for dinner. This dish is a complete meal, as it contains all the necessary fats and nutrients.

Interesting! Eating fish is good for the heart, bones, and the body as a whole. It reduces the level of bad cholesterol, the microelements it contains are involved in the structure of the cells of our body.

Baked with zucchini

Baking foods allows you not only to reduce their calorie content, but also to preserve nutrients as much as possible. Fish with vegetables baked in the oven will be an excellent component of a weight loss menu.

You will need:

• pollock fillet – 700 g;
• red bell pepper – 3 pcs.;
• cherry tomato – 4 pcs.;
• small zucchini – 1 pc.;
• medium-sized carrots – 2 pcs.;
• red onion – 2 pcs.;
• salt, pepper to taste;
• lemon juice – 2 tbsp.

How to cook:

1. Clean and wash the pollock. Make small cuts, salt, pepper, grease with seasonings, if necessary. Sprinkle with lemon juice and leave to marinate.
2. Prepare vegetables - wash and chop. Vegetables should be cut into medium-sized pieces. You shouldn't make it too small.
3. Place vegetables on foil. On top - fish. Sprinkle everything with lemon juice again and cover with foil.
4. Bake for 20-30 minutes. Then open the foil and leave in the oven until the fish is completely cooked.

Serve fish with vegetables, first sprinkled with fresh herbs. The dish does not need additional sauce. The pleasant sour taste in combination with fish and vegetables will appeal to many.

Peculiarity! Fish can be baked not only with vegetables, but also with fruits, mushrooms, cereals, cheese, and nuts. This is a universal product that can easily be adjusted to suit any taste.

Hastily

This recipe will appeal to both adults and children; it is suitable for the holiday table.

What to take for the dish:

• lean fish – 600 g;
• large carrots – 1 pc.;
• onion – 1 pc.;
• prunes – 6 – 7 pcs.;
• basil, dill to taste;
• tomato (choose fleshy varieties with the least juice content) – 3 pcs.;
• salt, ground black pepper, paprika to taste.

How to cook:

1. Clean and chop all ingredients of the dish. Salt and pepper. Vegetables and fish should not be too big. Pieces 2-3 cm in size will be enough.
2. Place in the mold, with the fish on the very top. Add seasonings if necessary. Grease the bottom of the container with oil.
3. Place prunes on top. If desired, prunes can be cut into two halves. Cover with foil. Bake for 30-40 minutes.

Peculiarity! To reduce the calorie content of a dish, boil vegetables or bake with fish without additional processing. Also, do not use potatoes or vegetable oil for cooking.

Asian (sweet and sour)

Fish and vegetables can be prepared in many ways. Baked, stewed, fried, grilled - each dish will have its own unique taste and aroma. If you like extraordinary, unusual flavor combinations, you will definitely like this option. How you can beautifully serve a finished dish prepared according to a recipe is shown in the photo above.

Grocery list:

• hake – 700 g;
• cabbage – 100 g;
• prunes (can be replaced with dried apricots) – 6 pcs.;
• large carrots – 1 pc.;
• yellow bell pepper – 1 pc.;
• pickled pineapple (if desired, you can buy fresh) – 100 g;
• soy sauce – 100 ml;
• orange juice (it is better to squeeze the juice from fresh fruit, but if this is not possible, purchase the finished product) – 50 ml;
• salt to taste.

How to cook

1. Wash the hake and thoroughly remove the bones. Cut into small pieces, make cuts across the skin. The cuts are necessary for the best absorption of vegetable juice and marinade by the fish.
2. Chop vegetables randomly. Place in a baking dish in the oven. Place fish on top. Sprinkle everything with soy sauce and orange juice. Add a little salt. Cover with foil.
3. Bake for at least 30 minutes until the fish is completely cooked. Remember that soy sauce itself is very rich. Do not add too much salt and seasonings, otherwise the dish will turn out too salty.

This original dish can be served garnished with black sesame seeds and mint leaves. The original sweet and sour combination will appeal to connoisseurs of everything unusual. Taste, aroma, healthfulness, and most importantly, low calorie content rightfully make this dish a dietary one.

Interesting!

With broccoli in your sleeve

By baking sea bass or hake with vegetables, you can get a complete dish that is suitable for dietary nutrition. If you use broccoli and low-fat fish for this, the number of calories will be minimal.

Diet recipe ingredients:

• White sea fish fillet – 600 g.
• Broccoli – 500 g.
• Onion – 1 piece.
• Sour cream – 100 g.
• Lemon – 1/2 piece.
• Dill – 1 bunch.
• Salt and ground black pepper - to taste.
• Butter – 40 g.

The KBJU of such baked fish with broccoli per 100 g is:

• Calorie content – ​​140 g.
• Proteins – 6.1 g.
• Fats – 3.3 g.
• Carbohydrates – 4 g.

Step by step recipe:

1. Fillet the fish and cut into portions.
2. Break the broccoli into small florets. They need to be boiled for 3-4 minutes in lightly salted water.
3. Cut the onion into small slices. Mix together with boiled broccoli. Add salt, add sour cream and stir vigorously.
4. Prepare the sleeve. Put vegetables in sour cream in it. Add here the pieces of fish that were previously sprinkled with lemon. Place the butter cut into pieces.
5. Wrap the bag tightly and shake lightly to combine the ingredients.
6. Place in the oven to bake for approximately 20 minutes. The temperature should be about 200°C.

Useful tips

Basic tips and recommendations for preparing stewed fish with vegetables are as follows:

• To stew fish in broth, it is recommended to use fish broth. Chicken and beef simply will not blend with all the flavors of the dish. As a substitute, it is recommended to use seafood broth or “oyster juice” (bottled liquid that resembles the taste and aroma of concentrated shellfish broth).
• Fish sauce is not the same as fish stock, so don't use it as a substitute. It is very tart and salty, so the dish will be ruined.
• Any fish stewed with vegetables in a sauce can be made spicy by adding a little red pepper flakes or Tabasco sauce.

• You can stew any fish in a frying pan with vegetables - haddock, cod, halibut and even salmon. In addition to fish fillets, any seafood can be added - shrimp, clams, mussels, and much more, or a mixture of them.
• If you use frozen fish for the stew, it will probably take a little extra time to cook it.
• Most recipes for fish stewed in a frying pan with vegetables can be supplemented and modified to suit your taste. For example, add brown rice, small pasta or white beans to the dish.

Mackerel with lemon and herbs

To follow a diet and proper nutrition, the following recipe option is suitable, for which you need to prepare the following ingredients:

• Mackerel – 2 pcs.
• Onions – 4 heads.
• Lemon – 1 pc.
• Dill – 1 large bunch.
• Salt and ground black pepper - to taste.
• Mustard – 1 tsp.
• Vegetable oil for greasing the mold and fish.

KBZHU baked mackerel:

• Calorie content – ​​228 g.
• Proteins – 6.7 g.
• Fats – 4 g.
• Carbohydrates – 3.1 g.

Cooking process:

1. The mackerel must be gutted, washed inside and out and placed in a rectangular dish that has been previously greased with vegetable oil. The fish must be placed belly up, having previously been lubricated with lean fat.
2. Cut half a lemon into thin slices.
3. Squeeze the juice from the second half of the lemon and sprinkle it over the inner cavity of the fish's abdomen.
4. Lubricate the outer and inner parts of the mackerel with mustard.
5. Chop the onion into small cubes. And stuff the abdominal cavity of the fish with it.
6. Cover the top with a sheet of foil and place in the oven for 25 minutes.
7. 10 minutes before the end of cooking, the foil can be removed so that the resulting liquid evaporates slightly.

Carp stuffed with rice

To prepare a diet-friendly recipe, you can bake carp stuffed with rice and mushrooms. For this dietary recipe you will need the following ingredients:

• Mirror carp – 1 large piece.
• Rice - 1/3 cup dry cereal.
• Oyster mushrooms or champignons – 200 g
• Onion – 1 head.
• Garlic – 2 cloves.
• Vegetable oil – 2 tbsp.
• Salt, white ground pepper - to taste.

KBZHU of such carp per 100 g:

• Calorie content – ​​268 g.
• Proteins – 7.2 g.
• Fats – 4 g.
• Carbohydrates – 7 g.

Process of preparing PP recipe:

1. Gut the carp, remove the gills and remove scales.
2. Lightly boil the rice in salted water. It should be half cooked.
3. Fry chopped onion and garlic in vegetable oil, then add mushrooms and simmer until their volume is reduced by half.
4. Grease the top of the carp with a small amount of lean fat, add salt and pepper.
5. Stuff the belly with the resulting mixture. Place carefully on foil or parchment, wrap tightly and place in the oven for 30 minutes to cook.

How to cook dietary fish

Proper low-calorie preparation of fish species involves processing without oil and smoking. The easiest way is to boil fillets or carcasses in water, make broth, and use it for soup. If you have a multicooker or double boiler, you can steam it, stew it with vegetables and spices. For dinner, you can bake the fillet in the oven under foil or fry it in a grill pan without oil.

Boiled

A simple meal option would be boiled fish, which contains a minimum amount of calories. To make it, take a large carcass, remove scales, gills and internal organs. Place the chopped pieces in a saucepan with roots (parsley, celery, carrots are suitable) and spices (cinnamon, cloves, black pepper, dill). Cook until done and eat chilled.

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For a couple

Low-fat steamed fish in a slow cooker for weight loss turns out very tasty. For production, it is better to take large pieces, and to create steam, use vegetable broth with herbs. Place the pieces on the multicooker rack, after pouring aromatic water into the bowl. Set the “Steam” mode and cook for about half an hour until the meat changes color. The dish can be eaten cold or hot.

In the oven

An evening meal option would be oven-baked fish for weight loss. Medium or high-fat varieties are suitable for baking, and when using low-fat ones, they should be accompanied by a small amount of olive oil or butter for softness. Place the pieces on a baking sheet or in a mold, wrap in foil, pour over a light lemon and basil sauce, bake for half an hour at 190-200 degrees.

Stewed fish in a slow cooker

If you want to quickly prepare a delicious dish that is piquant but retains maximum benefits, you should use the recipe for monkfish in spicy sauce.

Components:

• Monkfish – 1.5 kg
• Onion – 2 pcs.
• Tomatoes – 6 pcs.
• Garlic – 5 cloves.
• Ginger – 3 cm root.
• Chili pepper - to taste.
• Natural yogurt – 150 ml.
• Vegetable oil – 3 tbsp.
• Turmeric, coriander - 1 teaspoon each.
• Sugar – 1 tbsp.
• Salt – 1/2 tbsp.

KBJU:

• Calorie content – ​​208 g.
• Proteins – 6.3 g.
• Fats – 5 g.
• Carbohydrates – 3 g.

Recipe:

1. Fillet the fish and cut into small pieces.
2. Place in the multicooker bowl.
3. In a frying pan, fry the onion, garlic and grated ginger root in vegetable oil. Add turmeric, coriander, natural yogurt, finely chopped hot chili pepper, sugar, salt. Mix everything vigorously and place on top of the fish.
4. Pour boiling water over the tomatoes, peel them and cut the pulp into small cubes. Add to the multicooker bowl, close the lid and cook for 30 minutes.

Paste

Dietary fish dishes can have different looks and shapes. It's worth trying fish paste once, which you can spread on toasted pieces of toast, to fall in love with this recipe.

For it you need to take the following components:

• Hake – 500 g.
• Onion – 1 head.
• Butter – 3 tbsp. in melted form.
• Dill – 1 small bunch.

KBJU of this pate per 100 g:

• Calorie content – ​​178 g.
• Proteins – 4.1 g.
• Fats – 3.2 g.
• Carbohydrates – 1.5 g.

Cooking process:

1. Boil the hake, cool it, remove the bones.
2. Wash the dill, dry it with paper towels, and chop it very finely.
3. Fry the onion, chopped into small cubes, in butter.
4. Combine all ingredients in one blender bowl and grind into a paste. Add salt, add pepper to taste, stir thoroughly, fold the mold and, closing it tightly with a lid, put it in the refrigerator for 2 hours so that the mass thickens a little.

Shawarma

For this recipe you need to prepare the following components:

• Lavash – 1 sheet.
• Stewed red fish - 2 large steaks.
• Lettuce leaves – 5 leaves.
• Sour cream – 2 tbsp.
• Tomatoes – 1 pc.
• Finely grated cheese – 1/2 cup.

KBJU of fish shawarma in 100 g:

• Calorie content – ​​261 g.
• Proteins – 4.3 g.
• Fats – 5.2 g.
• Carbohydrates – 8 g.

Step by step process:

1. Simmer the fish until fully cooked in lightly salted water. Cool and remove bones.
2. Place the lavash on the table. Place washed lettuce leaves on one side.
3. Pour boiling water over the tomato, remove the skin and cut into halves. Place on top of lettuce leaves. Top with warm fish.
4. Grate the cheese and mix it with sour cream. Distribute the sauce over the filling and carefully wrap the pita bread, forming a shawarma.
5. Brush the top with either sour cream or softened butter. Place in the oven to bake for 5-10 minutes until the cheese has melted and a golden brown crust has formed on the pita bread.

Diet salad

Fish served in salad form can be beneficial. Moreover, such a dish will be an ideal full breakfast. To do this, it is enough to simply pre-bake the cod or hake and then you will only have to spend 10 minutes on cooking.

Ingredients:

• Baked fish fillet – 600 g.
• Chicken eggs – 4 pcs.
• White loaf or bread - 4 large pieces.
• Any lettuce leaves - 1 large bunch.
• Olive oil – 3 tbsp.
• Apple cider vinegar – 1 tbsp
• Dijon mustard – 1 tsp.
• Salt to taste.

These ingredients make 4 servings of dietary salad.

The KBJU of such a salad for 1 serving is:

• Calorie content – ​​140 g.
• Proteins – 6.7 g.
• Fats – 1.3 g.
• Carbohydrates – 2 g.

Step-by-step cooking process:

1. The fish must be baked in the oven. If it is a fillet, then it is sent immediately in parchment or foil to the oven; if it is whole carcasses, they must first be gutted.
2. After the fish is baked, you need to divide it into small pieces, removing all the bones along the way.
3. The salad can be served either hot or cold.
4. Cut the white bread into small cubes, lightly sprinkle with half the vegetable oil and place in the oven after the fish for 5-10 minutes to get crispy croutons.
5. Wash the lettuce leaves and tear them with your hands. Divide among 4 plates.
6. Mix mustard, vinegar and remaining olive oil, add salt. Gently drizzle the oil over the greens and add cubes of croutons (crackers). Arrange the fish pieces.
7. Boil water in a saucepan and very carefully beat in the eggs, one at a time. This cooking method is called poached eggs. They cook for exactly 60-80 seconds. They will be slightly runny inside. You need to catch them with a slotted spoon and immediately carefully place them on a serving plate on top of the greens with fish in which the salad will be served.
8. Drizzle the rest of the butter-mustard mixture over the top.

The egg is broken when tasting the salad and the yolk serves as part of the sauce.

Cooking methods

Cooking fish together with vegetables increases its benefits, since such dishes contain a lot of vitamins and minerals, combined from all the ingredients used. Depending on it, a fish dish may be suitable for any diet or undesirable for frequent consumption.

Souffle

This version of fish mousse is perfect for serving on a holiday or everyday table as a cold appetizer. Thanks to corn and green peas, the taste is very original. But to prepare such a recipe, you will have to spend some time.

Ingredients:

• Bereks (red sea bass) – 2-3 pcs. total weight of at least 1.4 kg.
• Canned or frozen corn – 70 g.
• Fresh green peas – 100 g.
• Lemon – 1 pc.
• Gelatin – 15 g.
• Heavy cream for whipping – 200 ml.
• Salt, white or black pepper - to taste.

The KBJU of such dietary fish mousse per 100 g is:

• Calorie content – ​​231 g.
• Proteins – 6.2 g.
• Fats – 5.3 g.
• Carbohydrates – 2.7 g.

Cooking process:

1. Clean the fish, gut it and cook over low heat for 10 minutes.
2. At the same time, soak the gelatin in a small amount of cold water.
3. When the fish is cooked, you need to remove the bones from it. Do not discard the resulting broth. Place the meat in a blender bowl, and first adding 4/5 of the volume of cream, beat into a homogeneous mass. Squeeze the juice from the citrus fruit and stir.
4. If the consistency is too thick, you can add a little fish broth.
5. Transfer the resulting mass into a separate bowl.
6. Boil green peas. Drain the can of corn.
7. Pour the soaked gelatin into the rest of the cream and heat until completely dissolved. It is advisable not to allow the boiling process.
8. Pour the resulting mixture into the fish mousse, add green peas and corn. Add salt, pepper, and mix everything vigorously.
9. Prepare a form in which the mousse will cool in the refrigerator. To do this, it is advisable to cover it with cling film. Spread the mousse and cover the top with the edges of the film.
10. Place in the refrigerator for at least 2 hours or until the mixture is smooth, dense and fairly set.
11. Before serving, carefully lay out the mousse along with the film, then remove it and serve, cutting into portions.

Dietary fish in the oven. 5 recipes for proper dietary fish.

Fish baked with lemon.

Soft and juicy, this fish will be a wonderful dietary dinner! In addition, it contains as much as 13 g of protein with a low calorie content - you can’t imagine anything better!

Ingredients:

• * Pollock fillet 400 g.
• * lemon 1 pc.
• * salt, pepper, fish spices to taste.

Preparation:

1. Turn on the oven to heat up to 200 degrees. 2. Pat the pollock fillet dry with a paper towel. It should be dry. 3. Prepare two large sheets of foil, bend each sheet in half. 4. Place the fillet in the center of the foil. 5. Sprinkle the fish with spices, salt and pepper. 6. Cut the lemon into slices and place on top. 7. Wrap the foil tightly. The seam should be on top. 8. Place the pollock fillet in foil on a baking sheet. 9. Bake the fish in an oven preheated to 200 degrees for 20 minutes.

Tender fish sticks: a diet lunch!

I can’t even believe that these delicious crispy fish nuggets are cooked in the oven from dietary ingredients!
And this is so! 100% useful for your figure and health. Ingredients:

• * chicken eggs 3 pcs.
• * whole grain flour 1 cup.
• * Cod, halibut or tilapia fillet 450 g.
• * not very finely ground oatmeal 200 g.
• * low-fat cheese 200 g.
• * salt, red pepper.

Preparation:

1. Cut the fish fillet into cubes and roll them in flour. 2. then beat the eggs, add pepper and salt. Mix the oatmeal with finely grated cheese. Dip the fish pieces into the egg and roll in breading. 3. Place the fillet on a baking sheet greased with olive oil and place in an oven preheated to 230 degrees for 15-20 minutes.

Fish fingers are ready! Serve them with your favorite sauce! Bon appetit!

Lemon-garlic fish.

The fact that most fish contain a lot of protein with a low calorie content does not surprise anyone - fish is a basic product on a healthy diet, but the taste is a different story! Try it - you'll lick your fingers!

Ingredients:

• * Tilapia or carp fillet 4 pcs.
• * lemon 1/2 pcs.
• * garlic 1 clove.
• * parsley, salt, pepper.
• * olive oil.

Preparation:

1. In a medium-sized bowl, squeeze the garlic through a press. 2. add the juice of half a lemon and a drop of oil. 3. then add finely chopped parsley, salt and pepper. 4. Whisk until smooth so that the spices are well mixed. 5. Prepare the fish fillet, place it on a baking sheet (if your pan is not non-stick, in this case it is better to cover it with foil. 6. Grease the fillet with sauce. 7. Place the baking sheet in a preheated oven at 190 degrees for 6-8 minutes, then increase the temperature and Bake for about 3-5 minutes until the fish is opaque through.

Bon appetit!

Baked cod with tomatoes and mushrooms is another way to properly cook fish!

Ingredients:

• * Cod fillet 1 kg.
• * tomatoes 300 g.
• * onion 200 g.
• * natural yoghurt 200 g.
• * 50 g of hard low-fat cheese.
• * champignons 200-300 g.

Preparation:

Place the onion, cut into thin rings, on a baking sheet (do not grease the baking sheet with oil. On top we place cod, cut into portions. Thinly slice the tomatoes and champignons and place tightly on top of the fish. Pour yogurt over everything, distribute it evenly over the entire surface. You can decorate the top with halves Cherry Bake in the oven for 40 minutes at 180-200 degrees.

Baked tilapia in coconut breading.

Ingredients:

• 1 kg tilapia fillet.
• 1 cup whole wheat flour or ground oatmeal.
• 2 eggs.
• 140 g coconut flakes.
• Salt pepper.

For refueling:

• 1/2 Cup of honey.
• Zest and juice of one lime (or lemon).
• 1/2 tsp. dried chili pepper.
• 1 tbsp. l. grated fresh ginger.
• 1/4 tsp. salt.

Preparation:

1. salt and pepper the tilapia fillets, roll them in flour. 2. In a small bowl, beat the egg and water. 3. Dip the tilapia in the egg mixture, then in the flour, again in the egg mixture and then in the coconut. 4. Place the tilapia on a baking sheet and spray with cooking spray (if available).

5. Bake in the oven for 15-20 minutes at 210 degrees.

6. Add all dressing ingredients to a small saucepan and cook over low heat for 5 minutes.

7. Serve the tilapia with the dressing. Bon appetit!

For a couple

Steaming dietary fish is the easiest way. It is enough just to marinate it so that it turns out to be piquant in taste. Here are the components you will need to prepare to implement this recipe:

• Salmon fillet – 500 g.
• Mustard – 1 tsp.
• Apple cider vinegar or white wine - 2 tbsp.
• Salt and freshly ground white pepper - to taste.
• Soy sauce – 2 tbsp.

KBJU of steamed red fish:

• Calorie content – ​​221 kcal.
• Proteins – 9.3 g.
• Fats – 5 g.
• Carbohydrates – 0.3 g.

Cooking method:

1. Mix all the ingredients for the marianade.
2. Coat the fish with it on all sides and let it stand in the refrigerator for at least 3 hours.
3. Then remove the fillet and place it entirely in the multicooker bowl.
4. Set the timer for 30 minutes.

These recipes will allow you to get the maximum benefit from fish and adhere to proper nutrition and maintain low calorie content. Many of the dishes presented can be successfully served on a festive table - it is only important to think about how best to serve; photos depicting ready-made recipes can help with this.