Dietary fish soup recipe

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The recipe for this gobushi soup is simple and does not require significant financial investments. Easy to prepare, the soup is very tasty and will be an excellent hot dish for the whole family. In addition, this dietary dish contains only 150 kilocalories.

Preparation:

Pour two liters of water over the fish, add peppercorns and bay leaves. Cook for 30 minutes.

Finely chop the onion, grate the carrots, cut the leeks into thin rings, sweet peppers and potatoes into small cubes. Place the vegetables in the pan and fry for 10 minutes.

When the fish is cooked, strain the broth, carefully remove the bones from the fish and cut into small pieces. Add fried vegetables to the broth. Cook until vegetables are soft (about 10 minutes). Salt and pepper to taste. When the vegetables are almost ready, add the fish to the pan. Add tomato paste and chopped garlic and cook the soup for another 5 minutes. A wonderful dish is ready.

When serving, place chopped parsley on plates. Bon appetit!

Recipe author: Alexandra Petrovicheva (psychologist-nutritionist). I help people gain weight, teach them how to eat healthy, how to get rid of addiction to sweets, overeating and psychological dependence on food.

It is worth paying attention to the fact that simultaneous consumption of protein and potatoes can be harmful to health. Therefore, in fish soup, it is advisable to replace potatoes with other ingredients. Then dietary fish soup will become a welcome guest on the dinner table.

There are different recipes for delicious fish soups for weight loss. A diet containing fish dishes will have a positive effect on the health of a person who watches his figure.

Fish soup

pink salmon fillet – 210 g
flounder – 190 g
onion – 45 g
tomatoes – 30 g
carrots – 55 g
skim milk – 160 ml
greens – 25 g
salt – 5 g
pepper – 2 g

Preparation

Remove the skin from the tomato. Cut the vegetable into strips.
Peel the onion. Grind the product.
Peel the carrots and grate the vegetable on a fine grater.
Place onions and carrots in a frying pan. Simmer the ingredients for about 10 minutes.
Add chopped tomato. Cook for another 5 minutes.
Place the mixture into a saucepan. Pour in 900 ml of water. Bring the broth to a boil.
Cook food for 6-7 minutes.
Cut pink salmon fillet into medium pieces. Place in vegetable broth.
Cut the flounder into large slices. Add to ingredients.
Pour milk into a saucepan. Stir the mixture. Cook for 5 minutes.
Chop the greens. Add to soup.
Sprinkle salt and pepper.
Turn off the fish soup. Let it brew.
Remove the flounder from the container. Remove bones. Place fish meat into soup.
Serve this dietary dish for lunch with crackers.

Fish soup puree

450 g pike;
105 g low-fat cream;
10 g parsley;
80 g celery;
8 g dill;
1 parsley root;
half a lemon;
8 g salt;
25 g onion;
75 g potatoes;
65 g flour.

Separate the fish fillet from the bones, head and fins.
Treat the fish head: remove the gills, rinse it with water.
Place the well-washed and cleaned head, skin and fins of the fish into a container with cold water. Bring the contents of the pan to a boil. Remove foam and fat.
Pour salt into the fish broth.
Lay out the previously chopped ingredients: onions, parsley root, herbs and celery.
Cook the broth over low heat.

Fish soup with original taste

Lean fish
Carrots – 60 g
Dill – 15 g
Garlic – 3 cloves
Dried basil – 5 g
Paprika – 20 g

Clean the fish. Cut into small pieces.
Pour 1 liter of water into a container. Boil.
Place pieces of fish there. Cook for 3 minutes.
Remove the fish from the broth. Cool it down. Separate meat from bones.
Dip the fish fillet into the broth.
Finely chop the dill. Pour into a saucepan.
Peel and crush the garlic. Add to broth.
Add salt and spices. Stir the soup.
Peel the carrots. Grate. Place in fish broth.
Cook the soup for about 5 minutes.
Serve ready-made fish soup for dinner.

Fish soup for weight loss can be prepared simultaneously from different types of fish. To preserve the beneficial properties of fish, it should not be subjected to prolonged heat treatment. Otherwise, the main beneficial qualities of the dietary product will be lost.

Option 1. Classic recipe for dietary fish soup

To prepare a healthy and tasty dietary fish soup you will need a lot of vegetables and white fish. Cod is ideal for this, as it contains a lot of healthy protein and a minimum of calories. You can use any other white fish of your choice.

Ingredients

350 g cod fillet;
two sprigs of parsley;
three potatoes;
10 ml lemon juice;
two carrots;
salt;
bulb;
Bay leaf;
celery stalk;
20 ml sunflower oil;
garlic - clove.

Step-by-step recipe for dietary fish soup

Cut the peel off the carrots and wash the vegetable. Peel the onion. Rinse the celery stalk and onion and finely chop. Cut the carrots into thin slices. Peel the potatoes, wash and cut into cubes. Place it in a saucepan, add carrots, fill with filtered water and place on the stove.

Heat the oil in a frying pan. Place the onion in it and simmer, stirring constantly, until soft. Then add the celery and continue to fry until golden brown.

Carefully inspect the cod fillet for small bones. Wash the fish, dry with a napkin and cut into small slices. Remove the peel from the garlic clove and finely chop it. When the vegetables are almost ready, add fish, fried onions and lemon juice to the soup. Place bay leaf. Season with pepper and salt to taste. Cook for another ten minutes. At the end, add finely chopped herbs. After a minute, remove the pan from the stove.

PP fish soup from saury

We will need:

saury canned in oil - 1 can
potatoes - 2-3 pcs.
rice - 2 table. l.
carrot - 1
onion - 1
bay leaf - 1-2
greens - 1 bunch
oil grows. - 1 table. l.
salt pepper
water 2 l

How to cook:

Peel the potatoes, wash them, cut them into medium cubes.
Place the potatoes in a saucepan, add water and cook.
Rinse the rice well in several waters until the water becomes clear.
Wash the greens and chop finely.
Peel the onions and carrots, wash them and cut them: the onions into small cubes, and the carrots into quarters.
Heat the oil in a frying pan and lightly fry the onions and carrots until soft, stirring occasionally.
As soon as the potatoes boil, add the fried vegetables and washed rice to the pan.
Reduce heat and let simmer for 15-20 minutes.
Place the contents of the jar of saury on a plate and chop the bones, leaving large pieces of fish.
Then add saury to the soup, you can also add oil from the jar.
Now you can add salt and pepper to taste, don’t forget the bay leaf.
Let the saury fish soup simmer for another 5 minutes. over low heat.
Finally, add the greens to the pan. Any greens will go well with fish: onions, dill or parsley.
After 1 minute, turn off the heat and be sure to let the soup brew for 15 minutes.

Good appetite!

Low-calorie fish soup made from pollock is also suitable for you.

Option 2. Quick recipe for dietary fish soup

Preparing a tasty, aromatic, and most importantly healthy fish soup is not difficult. Even a novice housewife can handle this. All you need to do is chop the vegetables, peel and slice the fish, place in a pan of water and cook for half an hour.

Ingredients:

100 g carrots;
2 g table salt;
60 g onions;
3 liters of filtered water;
350 g boiled hake;
10 ml olive oil;
1 potato.

How to quickly prepare dietary fish soup

Peel, rinse and finely chop the onions. We cut off the peel from the carrots, wash the vegetable and chop it into thin strips.

Place a thick-walled pan on the stove and add oil. When it warms up, add the onion and fry it, stirring regularly, until transparent. Add the carrots and continue sautéing until soft. Pour boiled water over the roast.

We clean and wash the potatoes. Cut it into random small pieces and add it to the pan with the rest of the ingredients. Salt to taste.

We clean the hake, cut off the tails and fins. Cut the fish into steaks, place in a pan and cook for another quarter of an hour. Be sure to remove the foam with a slotted spoon. Remove the fish from the broth, remove the fillet from the bone and return it to the pan. Add chopped herbs and cook for another five minutes.

To get rid of a specific smell, you can sprinkle the fish with lemon juice. You can boil the hake separately, then strain the broth and cook soup in it, and fillet the fish and add it at the end of cooking.

Appetizing fish soup made from canned pink salmon

Canned pink salmon contains few calories, so soup prepared from it is considered a dietary dish. At the same time, it saturates well and provides the body with useful substances.

List of ingredients:

1500 ml of drinking water;
250 g of pink salmon in its own juice (1 can);
2 potatoes;
1 carrot;
1 onion;
20 g tomato paste;
30 ml oil for frying;
2 bay leaves;
salt, black pepper to taste.

Cooking steps.

Peeled potatoes are cut into cubes, placed in a pan of water and boiled after boiling over low heat.
Fry the diced onion in oil until golden, then add the grated carrots and fry for another 3 minutes.
Add tomato paste to the frying dish, mix and cook under the lid for another 3-4 minutes.
The fish pieces are removed from the jar and the backbone is removed. Pieces that are too large are separated with a fork.
Add pink salmon, the contents of the frying pan, bay leaf, salt and pepper to the half-cooked potatoes.
Cook the soup covered for another 7 minutes.

Tip: canned fish already contains salt, so you need to add less salt to the soup than usual.

Option 3. Dietary fish soup with rice

To prepare dietary soup, fish of not too fatty varieties is used. Rice will make the dish thick and filling without adding calories. Tomatoes will add light sourness and freshness.

Ingredients:

3 liters of boiled water;
freshly ground black pepper;
400 g sturgeon fillet;
fine salt;
two eggs;
Bay leaf;
200 g rice cereal;
50 ml vinegar;
250 g tomatoes;
100 g onions.

How to cook

We clean the sturgeon fillet from small bones and skin. We wash it and cut it into pieces.

Peel the onions, rinse them and cut them into rings. Rinse fresh tomatoes, wipe with a napkin and cut into bars. Place the vegetables in a saucepan and fill them with three liters of filtered water. Salt and pepper to taste. Add bay leaf and cook for a quarter of an hour.

Rinse the rice under running water and place it in a sieve. Leave the excess liquid to drain. Place the cereal into the pan and stir. We also put pieces of sturgeon here and cook until fully cooked.

Beat the egg with a whisk. Add the egg mixture into the soup in a thin stream, stirring constantly. Finally add vinegar.

Serve the soup with fresh bread and sour cream. If you are making soup for children, do not add vinegar to it. It is better to take steamed long-grain rice for soup; it always turns out crumbly.

The benefits of fish soup with saury

canned saury retains all the beneficial vitamins and microelements found in raw fish
and the vinegar-oil filling preserves beneficial substances and increases the fatty acids for which fish is famous
high content of vitamins A, B and D
easily digestible proteins
iron
magnesium
phosphorus
calcium

All these microelements are preserved in the soup and help prevent osteoporosis, arthritis and caries.

Option 5. Diet herring fish soup

Herring can be not only salted or pickled. You can make a tasty and healthy dietary soup from this fish by first soaking it in milk.

Ingredients:

liter of filtered water;
freshly ground black pepper;
half a liter of milk;
salt;
oil drain – 25 g;
two herring carcasses;
flour – 25 g;
three potatoes;
bulb;
carrots – 1 pc.

How to cook

Wash the herring under the tap. Trim the head, tails and fins. Cut the belly and gut the fish. Clean the black film especially carefully on the inside. Cut the herring into portions. Place the fish in a cup and fill it with milk. Leave to soak for at least 12 hours.

Peel, wash and cut the potatoes and carrots into small pieces. Rinse the peeled onions and finely chop them.

Remove the herring from the milk. Rinse the fish under the tap, place in a saucepan and fill with hot filtered water. Send vegetables here too. Place the pan over moderate heat and cook for half an hour. When the contents begin to boil, skim off the foam. Remove the finished herring with a slotted spoon, cool and separate the fillets from the bones. Clean it of small bones.

Heat the oil in a frying pan and fry the flour in it, stirring continuously until lightly browned. Be careful not to burn the flour, otherwise the soup will taste bitter. Add the flour to the soup, stirring vigorously. Season with pepper and salt to taste. After ten minutes, remove the pan from the heat. Ladle the soup into bowls. Add chopped herbs and herring fillets to each. Serve with sour cream.

The broth will be rich if you cut the fish into small pieces. This way it will release more nutrients. The soup will turn out much tastier if you use several types of fish for preparation.

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Canned fish soup "Saira"

Among the hearty, tasty and healthy dishes that can be quickly prepared, soup with canned saury is one of the simplest and most beloved by many.
Even after canning, this fish retains its rich mineral composition and contains valuable fatty acids and antioxidants. Let's figure out how to cook delicious fish soup from canned Saira, list the dietary effects of this dish and all sorts of additions to its composition.

Recipe for canned fish soup "Saury"

The general cooking technology is short and simple - the base of the potato soup is cooked with fried carrot and onion dressing, and shortly before the vegetables are completely ready, the contents of the tin can are added to the pan.

To make the dish a success, when choosing canned saury, pay attention to:

The shape and integrity of the can , as well as the condition of the label. The metal container must be free of dents, blisters and rust, and the label must be intact, not worn, with legible inscriptions. Inconsistencies under this item indicate a violation of storage and/or preparation conditions.
Best before date . The expiration date and date of manufacture are marked on the lid. In this case, the numbers can be extruded or applied using laser printing. In the first case, you need to keep in mind that the product with guaranteed quality is in jars with a convex date pressed out from the inside. In the second, the print must be clear, not smeared or washed off.
Information about the manufacturer . Fresh Pacific saury can only be preserved on fishing boats and in Primorye. If the manufacturer is comfortably located in the Moscow region, the product is made from lower quality, deep-frozen and much stored fish.
The degree of filling of the jar . Canned food produced in accordance with GOST contains at least 70% fish. When shaking such a tightly packed container, no gurgling is heard.

Once you have the main ingredient in the right metal can, you can start preparing the soup according to the following basic recipe:

three liters of water;
four medium-sized potatoes;
bulb;
medium sized carrots;
two tablespoons of vegetable oil;

a can of canned saury;
whole bay leaf;
salt;
peppercorns;
parsley and dill.

Preparation:

Place a saucepan with water on the fire.
While the water comes to a boil, peel and wash the vegetables. Cut the potatoes into small cubes, chop the onion into small squares, grate the carrots on a large-mesh grater.
Place potatoes in boiling water and reduce heat.
Fry the chopped onion in vegetable oil in a frying pan until translucent, then add the grated carrots and simmer, stirring, for 3 minutes.
Add the prepared carrot-onion mixture to the pan with the potatoes and cook for 10 minutes.
Open a can of canned saury, place all its contents in a saucepan, season with bay leaf, pepper and a moderate amount of salt. Cover with a lid and cook on reduced heat for another 10 minutes.
Sprinkle the finished soup, poured into plates, with washed, dried and finely chopped herbs.

The resulting dish has a low energy equivalent - up to 40 kilocalories per hundred grams.

Use in diets

The canned saury in the finished soup has undergone double heat treatment - in a jar at the manufacturing plant and in a pan in the home kitchen. However, it still contains:

omega-3 unsaturated fatty acids, which have an anti-inflammatory effect, improve the condition of blood vessels, strengthen the immune system;
antioxidants – substances of youth;
calcium is the main builder of bones;
fluoride, which protects tooth enamel;
iron is the basis of hematopoiesis;
potassium, which normalizes blood pressure and relieves swelling;
magnesium, which strengthens bone tissue and inhibits allergic reactions;
Phosphorus is a necessary component of bone tissue, an indispensable participant in metabolic processes.

In combination with its low calorie content, a soup with such a bouquet of useful substances can rightfully be included in the diets of those losing weight, even though it is prepared with the participation of a canned product.

are contraindicated only in cases of inflammation of the duodenum and insufficient liver function.

Round dance around saury - composition options

In addition to the minimum set of vegetables and the most common spices, the composition of the soup with canned saury includes:

Cereals – rice, pearl barley and millet. These ingredients increase the calorie content somewhat. For example, rice raises it by about 10 units.
Other vegetables are tomatoes, sweet peppers, zucchini, green peas, parsley and celery root, cabbage and even pickles if you are preparing fish solyanka with canned saury.
Flour as a thickener, as well as pasta. Such supplements are undesirable in slimming diets.
Cheese, including processed cheese. Added at the end of cooking.
White wine that gives fish dishes a new shade of taste and aroma.
Chicken eggs - they are introduced into the boiling mixture shortly before readiness and stirred vigorously.
Other spices that additionally revitalize fish soups are nutmeg, cloves, basil, marjoram, tarragon, thyme, paprika, fennel, curry, cumin, allspice, red and white pepper.

How to prepare fish soup from canned Saira - video

In the video presented, soup with two jars of saury is carefully prepared, announced as the first dish for students and business travelers. The quantity and ratio of products are listed and clearly shown. The recipe, in addition to saury, potatoes, carrots, onions, spices and herbs, includes rice.

The sea fish saury, even after repeated heat treatment, retains a valuable set of useful substances. At the same time, its calorie content is low. Therefore, soup made from vegetables and canned saury may well be included in dietary rations.

What ingredients do you use to prepare canned saury fish soup? Do you use unusual and non-standard recipes? Do you use such dishes as components of a healthy diet? Share your culinary tastes and secrets with us in the comments!