Lean fish for the diet
To table diet choose sea and river fish with low fat content. These include: bream, cod, pike, carp, walleye, carp, whiting, mullet, pike, flounder, saffron cod, Pollock, hake.
All these fish have different taste value. For example, cod or perch ideal for a variety of dishes, both casual and festive. Harsh meat and pike and odor needs special preparation — a list of dishes that can be prepared from this fish is rather limited. Bony bream requires careful handling, and flounder in two divided doses is cleared from the skin and bones.
Dietitians recommend eating at least 3 servings of fish per week. A standard serving is considered a 100 g cooked fillet without skin and bones. As a side dish to dietary fish prepare boiled or stewed vegetables — cabbage, potatoes, carrots, peas or asparagus. You can fillet and serve without garnish. To enhance the taste of fish you can pour fresh lemon juice and a sprinkle of white pepper.
If you are assigned to a diet limiting acidic foods, eliminate the lemon juice and spices
How to cook healthy rebuild
You should not restrict your diet of boiled fish. Diet meals can be steamed in the convection oven or slow cooker. Fish baked in foil, smothered in herbs, stewed in its own juice. When cooking is to reduce the amount of spices, eliminate the cheese, sour cream, mayonnaise and other high calorie additives. Some types of low fat fish made fry — like usually cook flounder and carp. However, for dietary table fried dishes are not suitable. Flounder can be baked, and from carp to cook meatballs or a casserole.
Diet recipes: the fish is tasty and healthy
Try to prepare baked cod with herbs and lemon juice. This dish is ideal for dinner or lunch. For garnish you can serve steamed or grilled vegetables or green salad.
You will need:
300 g cod fillet;
— 1 onion;
— 1 tablespoon chopped parsley;
— 1 tablespoon of lemon juice;
— a few grains of pink pepper;
white ground pepper.
Cod fillets, wash, Pat dry with paper towel and cut to make 4 pieces. Onions to chop rings. Cut foil large squares in the center of each put onion, place the cod on top. Each serving with salt and pepper, add pink pepper grains, finely chopped parsley and freshly squeezed lemon juice.
Roll the foil to form small packets. Lay convolution with cod on a baking sheet and place in the oven, preheated to 200 °C. Bake the fish until cooked. Serve, putting the envelope on a plate and slightly parted foil.
Tasty perch can be submitted in the form under delicate souffle non-greasy butter sauce. This dish is suitable for those who prefer non-spicy dishes air consistency.
For the diet, choose fresh or chilled fish. It has a more pronounced flavor. Buying frozen fish, make sure it is not frozen twice: this carcass will be tasteless and dry
You will need:
— 800 g fillet of perch;
— 100 ml low-fat milk;
— 50 g of butter;
— 1 tablespoon wheat flour;
— 2 eggs;
First, prepare the milk sauce. Into the pan pour the flour and, stirring, cook it until Golden brown. A thin stream pour in the milk, add butter. Stirring occasionally, cook the sauce until thick. His salt and remove from heat.
Perch fillet wash, cut into pieces and dry on paper towel. Put the fish in the bowl of a food processor and purée. Separate the yolks from the whites and add the first fish to the mixture. Whisk the mixture once again and pour the cooled sauce. Stir souffle, if necessary, add a little salt.
The proteins shake in a solid foam and add in portions the fish mixture. Stir gently, top to bottom, to proteins not dropped off. Arrange the souffle in silicone molds so that it took no more than half volume. Place the shapes in the oven, preheated to 180 °C. Bake soufflés until risen and browned, it will take about 30 minutes. Serve hot, placing a souffle on preheated plates. Separately, you can file a salad of green vegetables, sprinkle with lemon juice.
Pikeperch stewed in tomato sauce
Walleye can be cooked differently, e.g. put it in your slow cooker. Add the fish to the onions and tomatoes: they will not add extra calories, but perfectly complement the delicate taste of the fillet.