Recipe for fish soup without potatoes. Calorie, chemical composition and nutritional value.

The menu of a person adhering to a dietary or simply healthy diet must include fish. This product, rich in easily digestible protein, calcium, phosphorus, zinc and iodine, is indispensable for the body. In addition to a large amount of vitamins, fish contains Omega 3/6 acids, which are responsible for the condition of hair, skin and nails, as well as for the general maintenance of immunity.

In addition, fish is quite filling, but low in calories. There are a huge number of different recipes for preparing it for those losing weight, but one of the most popular is still dietary fish soup.

Can fish soup be considered a dietary dish?

Ukha is a low-calorie soup. On average, 100 grams of product contains only 46 kcal. This indicator can be adjusted by combining various ingredients. For example, the calorie content will decrease if you take low-fat fish, remove potatoes from the recipe and take less of the recommended amount of cereal.

It is best to cook broth from hake, pike, pollock, carp, bream, cod or haddock. It is best to avoid salmon, mackerel and saury. River varieties, among other things, will make the dish extremely aromatic.

Besides:

• fish soup is much easier to digest than any meat soup, including chicken;
• saturated fatty acids reduce the level of “bad” cholesterol, further minimizing the risks of heart disease;
• ear helps accelerate the production of collagen and elastin - 2 types of proteins responsible for maintaining skin elasticity, which is especially important for those losing weight.

Fish soup is present in almost every diet: from Dukan to Atkins, and this is due to a large number of advantages of this first dish:

1. The recipe for most soups is quite simple, and the ingredients are accessible.
2. Its preparation does not take much time.
3. The dish has an aesthetic appearance and is easily digestible, while it is satisfying and banishes the feeling of hunger for a long time.
4. It is rich in a large number of beneficial nutrients and vitamins.

Important! Fish soup is included in the mandatory diet of diabetics and those suffering from diseases of the gastrointestinal tract (except gastritis).

Be sure to check out:

Recipe for fish soup without potatoes. Calorie, chemical composition and nutritional value.

Nutritional value and chemical composition of “Ear without potatoes.”

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

The energy value of Ukha without potatoes is 52.9 kcal.

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

Who and in what cases should not eat

As for contraindications, fish soup should be excluded or used with greater caution by elderly people, allergy sufferers, and those who suffer from liver and kidney diseases.
When choosing a product, you need to make sure that it is safe, so preference should be given to fresh rather than frozen fish. In the first case, you can smell it and determine the color of the gills. Secondly, you should pay attention to the expiration date. The same rule applies to canned goods.

Fish may contain salts of heavy metals, toxins and other substances that can trigger allergies, so the place where it came from is also important.

How to cook fish soup for those who are on a diet and losing weight: popular recipes

When preparing traditional fish soup, it is worth considering a number of rules that will help improve the taste of the soup without increasing its calorie content:

1. Use fresh fish. If only frozen is available, then you need to prepare the dish without defrosting it.
2. Minimize the amount of potatoes or avoid them altogether.
3. Be sure to add carrots and onions and try not to use more than 1 tablespoon of vegetable oil when frying.
4. Remember the spices. Not only about the classic pepper and bay leaf, but also about greens: parsley root, dill, celery. They will give the dish an amazing aroma.

The fish soup should be served hot, only in this case it will demonstrate all the richness of its taste.

Carp soup

1. Carp (regular/mirror) – 800-1000 gr.
2. Onion – 2 pcs.
3. Carrots – 1 pc.
4. Cereals (millet) – 100 gr.
5. Salt.
6. Pepper.
7. Bay leaf.

Preparation:

1. Cook the fish until it is free from the bones. Remove and dispose of the skeleton.
2. Finely chop the onion and carrots, rinse the millet and add it to the broth.
3. After 7-8 minutes, add vegetables and spices.
4. Put the carp back.
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Serve hot with fresh dill.

Fish soup with celery

This recipe for fish soup without potatoes is suitable for any diet.

1. Any type of lean fish – 1.3-1.5 kg.
2. Celery root – 1 pc.
3. Red onion – 1 pc.
4. Carrots – 1 pc.
5. Greenery.
6. Spices, bay leaf.

Preparation:

1. Cut the celery root into strips, chop the onion and carrots, and place everything in boiling water.
2. Place the cut fish in the pan and cook until done.
3. Serve with chopped herbs.

Burbot soup

1. Burbot – 500-600 gr.
2. Onion – 2 pcs.
3. Carrots – 1 pc.
4. Parsley root – 1 pc.
5. Capers – 20 gr.
6. Olives.
7. Lemon – ½ pc.

Preparation:

1. Cut the fish, set aside the fillets, and place the bones, tail and head in a pan of water.
2. Add peeled whole onion, pepper, bay leaf, chopped parsley root and carrots.
3. Bring to a boil and strain the broth.
4. Add the pulp to the pan, and 3 minutes before readiness add the capers.

Serve the dish with olives and a slice of lemon.

Cold ear

1. Pike or any other low-fat fish – 1 kg.
2. Carrots – 1 pc.
3. Onion – 1 pc.
4. Cucumber – 2 pcs.
5. Egg – 2 pcs.
6. Canned peas – 50 gr.
7. Greenery.

Preparation:

1. Clean and boil the pike.
2. Remove the fish, add pepper, salt, bay leaf to the broth and simmer for another quarter of an hour.
3. Chop cucumber, egg and pike meat.
4. Cool the broth and add all the slices and peas.
5. Chop the green onions and dill and mash in a mortar with a little salt.

Serve the soup with herbs and 10% sour cream.

Tsar's ear (light version)

1. Sturgeon – 0.8-1 kg (salmon or salmon can also be used).
2. Small fish – 0.5 kg.
3. Celery root and parsley root - 1 pc.
4. Leek – 1 pc.
5. Onions – 2 pcs.
6. Lemon – ½ pc.
7. Spices and salt.

Preparation:

1. Cook broth from small fish and vegetables and root vegetables.
2. Cut the sturgeon fillet into portions.
3. Strain the broth, heat it again and add fish to it, add spices, salt, cook for 10-15 minutes.
4. Serve hot, placing fish in portions on a plate, pouring broth over it and garnishing with herbs and a slice of lemon.

A simple and easy recipe benefits from the harmonious taste of sturgeon fish.

Sardine soup

1. Sardine – 500-600 gr.
2. Sea bass – 300 gr.
3. Tomatoes – 3 pcs.
4. Parsley and celery root – ½ pc.
5. Onion – 1 pc.
6. Pepper, bay leaf, salt.

Preparation:

1. Boil broth from fines and green roots, strain.
2. Add the peeled and cut sardines and cook for another 20 minutes.
3. 5 minutes before the end of cooking, place the tomatoes cut into slices into the pan.

Serve with herbs and lemon.

Greek soup

This tasty and satisfying soup is indispensable during weight loss.

1. Pollock – 2 pcs.
2. Celery root – 1 pc.
3. Onion – 1 pc.
4. Sweet pepper – 1 pc.
5. Carrots – 1 pc.
6. Spices and herbs.

Preparation:

1. Clean and cut the fish.
2. Chop the celery, grate the carrots, divide the onion into 2 parts.
3. Prepare vegetable broth, bring to a boil and add fish.
4. Dice the pepper and lower the soup 5-7 minutes before it is ready.
5. When finished, remove the onion from the broth and squeeze lemon juice into the pan.

Leave the ear for 10-15 minutes.

Ear soup with paprika

Another easy homemade soup.

1. Any lean fish – 300-400 gr.
2. Carrots – 1 pc.
3. Onion – 1 pc.
4. Garlic – 3-4 cloves.
5. 20 g paprika.
6. Dill, dry basil.

Step-by-step preparation:

1. Clean and cut the fish, place it in boiling water.
2. Grate the carrots, chop the garlic and add everything to the soup.
3. Add paprika, salt
4. Add dill and basil, cover and cook for 5 minutes over low heat.
5. Leave for a quarter of an hour.

Important! When preparing fish soup, it is important not to overcook the fish, otherwise it will not only lose its appearance, but also all its beneficial properties.

Diet fish soup recipe

First of all, when starting to prepare dietary fish soup, you should exclude those foods that can affect weight gain. So forget for a while about such types of fish as salmon, mackerel, carp and others.

Yes, they may be very tasty, but do not forget that the fish soup is a dietary product. It’s best to stick to river fish – pike, perch.

It’s better to take fresh fish, since frozen fish won’t make such a tasty dish, and you may well buy one that’s already spoiled. Next, you should give up potatoes in the soup, since they have a high calorie content, and therefore the soup will not turn out to be a dietary one.

Recipe No. 1

This fish soup recipe can be used not only for weight loss - it is perfectly satiating and has a pleasant taste and aroma.

Ingredients:

• two liters of clean drinking water;
• 1.3 kg of clean fillet of any lean fish;
• purple onion;
• a bunch of parsley with dill;
• a pair of bay leaves;
• coarse salt and ground pepper if preferred.

Preparation:

1. Rinse the fish thoroughly, remove all bones and skin, cut into large slices and place in a prepared container, fill with water, and cook.
2. Bring to a boil, remove all scale. Peel and chop the onion, chop the herbs and add to the fish. Add bay leaves.
3. Add salt and pepper, cook for half an hour. Make sure that the fish does not overcook.

Recipe No. 2

Ingredients:

• two liters of clean drinking water;
• celery root;
• one onion;
• carrot;
• lean fish;
• salt and spices to taste.

Preparation:

1. Cut the celery root into thin strips, like potatoes for frying, and place in a pan of boiling water.
2. Add diced onions and carrots there.
3. After 10 minutes, add fish and spices. Keep on low heat for a few more minutes.

Nutritionist opinion

Alla Shilina, endocrinologist, nutritionist

Fish soup is a source of easily digestible protein with no hidden fats. It starts digestive processes, restores fluid balance, saturates with a minimum of calories. This is an integral element of a healthy diet.

Alexey Kovalkov, nutritionist, author of books, professor, Doctor of Medical Sciences of the Russian Academy of Natural Sciences

There are a large number of different types of soups, however, when choosing between meat and fish, preference should be given to the latter due to its unique combination of ease of digestion and rich taste.

Michel Montignac, French nutritionist, author of weight loss techniques

A well-known French nutritionist recommends eating fish soups for lunch and dinner, while using only low-GI vegetables as additional products.

Main conclusions

Fish soup is an integral part of the diet menu, satiating without overloading the body with calories:

1. Ukha is considered a dietary dish only when using low-fat varieties of fish and avoiding pink salmon, salmon, salmon and trout.
2. Diet recipes minimize ingredients such as potatoes and grains.
3. People with liver and kidney diseases, as well as gastritis, should not get carried away with these dishes.
4. The fish soup recipe is very variable.

Fish soup can be prepared in the form of a clear broth or puree, as well as in a saucepan, in a kettle outdoors or in a slow cooker. In any case, this is a great way to lose weight without harming your health.

Comment on the article and share your experience of losing weight and recipes for dietary fish soups.

Ukha traditional

We use fish, for example:

• crucian carp,
• pike,
• silver carp,
• carp,
• perch,
• zander.

It is better to use several types of fish in one ear. For example, a head of silver carp, one crucian carp and one pike. If this is not possible, then we use any type of fish.

The fish must be scaled and gutted. Rinse well to remove mucus and blood. If the fish is large, more than half a kilogram, the head is cut off and cooked separately.

• Onion – 50 g
• Carrot – 50 g
• Potatoes – 100 g
• Pickled tomato – 50 g
• Greens (parsley, leek) – 50 g
• Fish of your choice – 300 g

1. Pour a pinch of salt into a saucepan with 2 liters of water and pour one spoon of sunflower oil.
2. Let the water boil.
3. Cut vegetables, onions into half rings, carrots into thin slices, and potatoes into small cubes.
4. When the water boils, throw in the onions and carrots, and after 10 minutes, throw in the potatoes and fish.
5. Fish is cooked depending on size.
6. If you use the head of the fish, it will take a little longer to cook than the fish itself. Therefore, if you have several types of fish and among them there is a head, then it is thrown first, and after 10 minutes the rest of the fish.
7. In general, the fish takes about 30 minutes to cook.
8. When the fish is ready, add greens and grated tomato to the fish soup.
9. It is better to use pickled or pickled tomatoes; they will add a little sourness to the soup.
10. Only after adding the pickled tomato can you add salt to taste and let it boil for another 5 minutes.

The soup is ready.

Calorie content is indicated without fish, count fish separately.

Bon appetit! You can discuss or suggest your dietary recipe on our forum.

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Tags: recipe , fish soup , fish , vegetables