Dishes for proper nutrition: fish cutlets without a drop of fat

Recently, more and more people are realizing the importance of proper nutrition both for themselves and for the whole family - especially for those who keep their figure in shape and their body in good shape.
Steamed fish cutlets will help make your diet varied, tasty and nutritious - preparing them is not difficult, and the result is simply amazing. Are you preparing fish cutlets?

• Yes 94%, 283 votes
  283 votes 94%

  283 votes - 94% of all votes

• No 5%, 16 votes

  16 votes 5%

  16 votes - 5% of all votes

• I don't eat fish 1%, 2 votes
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  2 votes 1%

  2 votes - 1% of all votes

Total votes: 301

04.12.2019

• Yes 94%, 283 votes
  283 votes 94%

  283 votes - 94% of all votes

• No 5%, 16 votes

  16 votes 5%

  16 votes - 5% of all votes

• I don't eat fish 1%, 2 votes

  2 votes 1%

  2 votes - 1% of all votes

Total votes: 301

04.12.2019

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With potatoes and pollock

Healthy and dietary pollock fish has juicy and tender meat, which perfectly saturates the body with the necessary nutrients and microelements without harming the figure.

Preparation time: 20 minutes.

Cooking time: 20 minutes.

Number of servings: 6.

Energy value:

• proteins - 6.5;
• fats - 9.2;
• carbohydrates - 3.9;
• calorie content - 130.2;

Product set:

• pollock fillet - 400 grams;
• raw potatoes - 2 pcs.;
• bulb:
• zucchini;
• chicken egg;
• salt, black pepper.

Step by step recipe:

1. Wash the zucchini and raw potatoes, peel, grate, and squeeze out excess water.
2. Pass the fillet and onion through a meat grinder.
3. Mix minced fish with grated vegetables, beat in an egg and add spices.
4. Let it sit for 15-20 minutes so that the ingredients develop their full flavor.
5. Mix and form fish cutlets of the same size.
6. Cover a baking sheet with foil and place them at a distance from each other.
7. Place in an oven preheated to 200 degrees for 20 minutes.

Steamed pollock in a PP parchment envelope

A parchment envelope preserves all the flavors and allows you to cook fish in its own juice quickly, easily and tasty. The dish is budget-friendly and is perfect for those who are on PP and want to diversify their diet.

KBJU per 100 g: 78/12/3/2.

Ingredients:

• White fish fillet – 200 g.
• Onion – ¼ pc.
• Carrots – ½ pcs.
• Slice of lemon.
• Olive oil – ½ tbsp. l.
• Bay leaf.
• Salt pepper.

Preparation:

1. Let's prepare the vegetables. Cut onions into half rings, carrots into slices.
2. Place a sheet of parchment on the work surface, pour in olive oil, sprinkle with salt and pepper. Roll a portion of fish on all sides in this mixture.
3. Next, on one side of the parchment, place carrot slices under the fish, and on the other side, onion and bay leaf. Sprinkle lemon juice and olive oil on top of the fish.
4. We pack the fillet in an airtight parchment envelope. We fasten the edges with a stapler.
5. Place the envelopes in a double boiler for 20 minutes, after bringing the water to a boil. After 20 minutes, open the envelope, transfer the fish to a plate and pour over the tapenade sauce, the diet dinner is ready.

With carrots in a slow cooker

Without extra effort and time, it’s easy and simple to prepare steamed fish cutlets using a multicooker. This dish will appeal to all family members, so prepare more - they will definitely ask for more.

Preparation time: 1/4 hour.

Cooking time: 20 minutes.

Number of servings: 4.

Energy value:

• proteins - 11.8;
• fats - 4.0;
• carbohydrates - 10.6;
• calorie content - 89.7;

We will need:

• minced fish - 250 grams;
• large carrots;
• onion - 1 piece;
• milk - 50 ml;
• 2 slices of white bread;
• 1 tbsp sour cream or yogurt;
• salt to taste;
• breadcrumbs.

Preparation:

1. Boil the carrots and grate them on a fine grater. Pass the onion through a blender.
2. Cut off the crust from the bread and soak the crumb in warm milk. After 10 minutes, knead with a fork until it becomes a paste.
3. Combine the ingredients with minced fish, add yogurt and mix well.
4. We form cutlets with our hands, coat each side in breading and place on a plate.
5. Pour 0.5 liters into the multicooker bowl. water, add bay leaf and black peppercorns. Place fish cutlets in a steamer container, heat them up and turn on the “Steam” mode.
6. Half an hour later, after the timer signal, turn off the device and enjoy delicious steamed fish cutlets.

Note: hake, pollock, pike, pike perch are best suited for dietary fish cutlets. Keep this in mind when buying ready-made minced fish.

The benefits of fish dishes for the diet

The rate of absorption of protein contained in fish is twice as high as that of meat. This nutrient supports and nourishes muscles, which is especially important for diets where the risk of losing muscle fibers is quite high. Unsaturated fatty acids, B vitamins, of which there are six in fish, microelements, a set of vitamins PP, E, D, C, H and A, as well as magnesium and calcium have a beneficial effect on the condition of bones and skin, increase protective functions and improve health.

The biologically beneficial substances that steamed or oven-cooked fish cutlets provide to the body and low energy value make it possible to add this dish to the diet of a person who is losing weight and wants to maintain slimness, as well as preserve muscle tissue. An important role is played by what side dish it is consumed with, since such an additive can turn it from dietary to high-calorie.

With bran and processed cheese

For those who love creamy cheese taste, an excellent variety of daily diet would be the option of preparing fish cutlets with soft melted cheese. The dish will acquire a delicate piquancy and can become part of the holiday menu.

Preparation time: 15 minutes.

Cooking time: 20 minutes.

Number of servings: 4.

Energy value:

• proteins - 9.4;
• fats - 11.3;
• carbohydrates - 4.9;
• calorie content - 160.5;

Ingredients:

• pollock fillet - 200 grams;
• rye bran - 100 grams;
• processed cheese “Druzhba” - 1 briquette;
• egg - 1 piece;
• bulb;
• salt and spices.

Recipe:

1. Wash the fillet and cut into small pieces.
2. Grind the bran using a blender, and also blend the pollock and onion.
3. Add bran crumbs to the minced fish, beat in the egg and mix until smooth.
4. We cut the cheese into cubes.
5. Forming a cutlet. To do this, we turn the minced meat into a flatbread, put a piece of cheese in the middle and beat it well with the help of our palms.
6. We wrap each fish cutlet in foil for greater juiciness and place it on a baking sheet in an oven preheated to 180 degrees for 15-20 minutes.

The optimal cooking method: the pros and cons of cooking

In a frying pan

To cook cutlets in a frying pan, you should choose dishes with a thick bottom - it will heat up more evenly, which will improve the quality of frying. Breading is of great importance for frying cutlets. If you choose white crackers, nuts, etc., the calorie content of the dish will increase.

During a diet, it is better to use a breading made from oatmeal, a small amount of flour or bran.

Frying time is approximately 3-4 minutes for each side with medium-sized cutlets. Prolonged heat treatment makes them drier and heavier on the gastrointestinal tract. The big disadvantage of cooking in a frying pan is the use of vegetable oil. In this case, the calorie content of the dish increases significantly. The best option: choose a frying pan with a non-stick coating and cook without oils, or add a little water to the cutlets and simmer them under the lid.

In the oven

This cooking option is most common during the diet period. Typically, cutlets are laid out on a baking sheet or in a special bowl and cooked without oil for 15 minutes in a preheated oven. They turn out quite juicy with a slight golden brown crust.

Important! If the golden surface of the cutlets is unacceptable in a particular diet, you can cover the cutlets with foil.

To get a tasty and healthy dish, do not overdo it with the temperature inside the oven. The cutlets should be cooked at 180 degrees to maintain a juicy texture.

In a slow cooker

Cooking cutlets in a multicooker occurs due to uniform thermal effects. The dish turns out to be quite soft and juicy even when using dietary fish. However, cutlets in a slow cooker turn out more “pale” in appearance, they have almost no crust. It is also worth considering the selected mode - frying in a slow cooker in oil is no less harmful than in a frying pan.

Use the “Stew” and “Bake” modes to prepare a healthy and low-calorie dish. Cooking time depends on the number of cutlets and the power of the device, the average period is 20 minutes.

Steamed (in a double boiler)

Steamed fish cutlets are distinguished by their original taste, delicate texture and high juiciness. When using this method of heat treatment, all the beneficial properties of the fish are preserved. Also, cooking in a double boiler does not require adding oil, which significantly reduces the overall calorie content.

Steamed cutlets are the most optimal option in a diet for weight loss, menus for children and various patients with pathologies of the gastrointestinal tract and internal organs.

With cottage cheese and cod

It is very tasty to cook fish cutlets with the addition of cottage cheese. This trick can also be used in a children's menu to feed a child a healthy fermented milk product - after all, in combination with tender fish, cottage cheese is not noticeable at all.

Preparation time: 1/4 hour minutes.

Cooking time: 20 minutes.

Number of servings: 4.

Energy value:

• proteins - 13, 1;
• fats - 3.2;
• carbohydrates - 8.5;
• calorie content - 112.2.

Products:

• pike perch - 1 fish;
• cottage cheese 5% - 200 grams;
• sour cream - 50 grams;
• onion - 1 head;
• salt, pepper, seasonings as desired;
• semolina - 2 tbsp;
• flour - 2 tbsp;

Step-by-step preparation:

1. We clean the fish from bones, remove unnecessary parts: head, tail, fins and entrails. Using a knife, cut the fish fillet and chop it into small pieces.
2. Grind the onion, fish meat and cottage cheese through a meat grinder.
3. Beat the egg in a separate container and add to the minced fish. Salt, pepper and add sour cream. Add semolina, mix and leave to swell for half an hour.
4. We form fish cutlets, first sprinkled with flour.
5. Heat a frying pan, fry for one minute on each side until a golden crust appears.
6. Transfer the cutlets to a baking sheet, pour a tablespoon of water, cover with foil and bake in the oven for 15 minutes.

The best fish for steam cutlets

The entire huge assortment on the shelves of fish stores can be divided into 3 parts:

1. Fatty varieties. These include mackerel, halibut, eel and others. They are high in fat and make quite juicy dishes - regardless of the cooking method. However, it is precisely because of the increased fat content that this fish (and dishes made from it) cannot be called dietary.
2. Medium-fat varieties (pink salmon, trout, herring). They can be conditionally classified as dietary dishes if the cooking technology is followed (stewed or steamed). And even with a diet menu, such fish can be consumed no more than once a week.
3. Low-fat fish (pollock, bream, hake, pike). These types of fish can be included in the diet menu with full confidence in the benefits for the body. It can be used in medical nutrition and children's menus, and can be safely consumed by older people.

Cod varieties (hake and pollock) are best suited for dietary cutlets; you can cook navaga or pike. The calorie content will be minimal.

But excessive heat treatment can make the fish dry. To avoid such a turn, you can add some fatty fish to the fish.

Popular Japanese fish dishes: Philadelphia sushi, tortilla, California, nigiri.

PP with rice

Eating tasty and healthy is not at all difficult - try this option: minced fish cutlets, with the addition of low-calorie rice for gastronomic pleasure and a beneficial effect on weight loss.

Prepare ingredients: 1/4 hour.

Cooking cutlets: 20 minutes.

Number of servings: 4.

Energy value:

• proteins - 12.2;
• fats - 6.7;
• carbohydrates - 21.3;
• calorie content - 197.2;

Ingredients:

• minced fish - 400 grams;
• rice - 1/2 cup
• onion 1;
• parsley and dill - 20 grams each;
• salt, pepper, seasonings.

Recipe:

1. Wash the rice and boil in slightly salted water until tender. We do not rinse; in order for the cutlets to keep their shape, it is rice gluten that is needed.
2. Finely chop the onion and herbs.
3. Mix all ingredients in one bowl. Add salt, pepper and suitable spices to taste.
4. Lightly beat the minced meat to make the cutlets fluffy.
5. With wet hands, form cutlets of the same shape.
6. Fry in a heated frying pan with a minimum amount of oil until golden brown.
7. Place the finished cutlets on a paper towel to remove excess oil.

Note: if the minced meat is frozen, then after defrosting you should squeeze out the excess water to make the cutlets dense.

Chicken and mushroom fitness dinner

per 100 grams - 70.17 kcal USED - 12.05/1.69/1.76

Ingredients:

300 g fresh mushrooms 300-400 g chicken breast 0.5 pcs. lemon 1 clove garlic 100 ml natural yoghurt salt, black pepper

Preparation:

To begin with, the chicken breast needs to be cut into pieces of 3-4 cm. The resulting pieces should be beaten, a little salt and pepper. Cut the mushrooms into cubes. Heat a large frying pan over high heat and lightly grease it with olive oil. Place the chicken on it and fry it for 8-9 minutes over high heat (the pieces need to be turned over periodically). Now you need to heat another frying pan and fry the mushrooms in it. Squeeze the garlic there. After frying, large pieces of garlic can be safely discarded. You need to fry them for 8-10 minutes at maximum heat. Then remove the pan from the heat and set aside. Squeeze lemon into a small container. The chicken needs to be sprinkled with juice. Place the mushrooms in an even layer on the meat. Add yogurt. You need to wait until the sauce becomes thick, but at the same time, without letting it boil, i.e. over very low heat. Leave the brisket with mushrooms for another 10 minutes, stirring occasionally, over low heat.

From hake for children

The most picky and demanding gourmets are children. To please them, prepare fish cutlets according to this recipe in a double boiler or slow cooker, and serve them beautifully, as shown in the photo at the end of the recipe - they definitely won’t be able to refuse this serving.

Preparing food: quickly.

Cooking time: half an hour.

Number of servings: 4.

Energy value:

• proteins - 14.1;
• fats - 2.7;
• carbohydrates - 5.5;
• calorie content - 100.2;

Products for cooking:

• milk hake (fillet) - 2 carcasses;
• carrots, onions - 1 piece each;
• hard-boiled egg - 1 pc.;
• wheat flour - 1 tbsp;
• iodized salt - 1/2 tsp.

Recipe:

1. We cut the hake by separating the meat from the skin with a knife, cutting it into pieces, carefully selecting the bones. Cut into pieces.
2. Beat fish fillet, egg, carrots and onion in a blender. Squeeze out excess liquid, add a little salt and stir.
3. We make small round cutlets, lightly dusting our hands so that the minced meat does not stick. Place in a special cooking dish and turn on the multicooker to the “Steam” mode; you can use a double boiler.
4. How long the cutlets will be cooked depends on the specific model and power. On average, after 1/2 hour, at the timer signal, open the lid and take out very juicy, tasty and aromatic baby cutlets. Serve as shown in the photo.

Asian rolls

Rice rolls are very popular all over the world. This delicacy can surprise guests and diversify the daily menu. Cooking them requires some skill and practice. And very soon you will be able to roll rolls no worse than a seasoned Asian chef.

Ingredients:

• Red fish fillet – 150 gr.;
• Halibut pulp – 250 g;
• Seaweed (noria sheets) – 6 pcs.;
• Green onion – 1 bunch;
• Soy sauce;
• Sesame oil;
• Salt, ginger, pepper, wasabi - to taste.

KBJU – 160 kcal:10:8:11

Servings -10

Cooking time – 30 minutes

How to roll fish rolls:

1. Prepare products according to the list. Check freshness, expiration date, rinse thoroughly, dry...
2. Grind the halibut in a blender, add finely chopped onion, chili, sesame oil. Mix the mixture well.
3. Cut the red fish into long pieces.
4. Place the noria sheet on a special mat with the rough side up, grease it with halibut spread in a layer of 1-2 cm. Pull back a little from the edge in order to then secure it well.
5. Place strips of salmon and sprigs of green onions on top, 3 cm from the edge, and roll the rolls, pressing slightly.
6. Cook the rolls in a steamer for 10 minutes. You can use a frying pan. Pour 0.5 cm of water into the bottom, place the pieces, simmer under a closed lid over low heat for 10-15 minutes.
7. Cut the cooled rolls into portions and serve with soy sauce and red wine.

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