Fish occupies one of the important places in the protein diet. Fortunately, any Dukan recipe does not limit the choice of product. Therefore, you can enjoy fish of varying fat content and salinity. This protein food, in addition to saturating the body, gives it a lot of useful vitamins and the necessary vital energy. And fish oil, which strengthens the heart and blood vessels, will only increase the beneficial effect of fish dishes.
Every recipe for dietary dishes from pike, pink salmon, silver carp, hake, perch and other fish will appeal to both supporters of healthy and wholesome food and gourmet gourmets. And fish can and should be used not only as baked or fried. Dietary fish cutlets are not only tasty and nutritious, but also quick to prepare.
Fish cutlets in the oven or steamed fish cutlets, cutlets with oatmeal, cottage cheese, fish cutlets with cheese or simply minced meat in tomato or other sauce - all these dishes are easy to prepare and significantly expand the menu of those who eat according to Dukan.
Pink salmon cutlets
The recipe for these cutlets is very simple, which saves a lot of time when cooking. Pink salmon fillet is also easier to digest in the body than meat.
Necessary:
- pink salmon 200g;
- soy sauce 2 tbsp. l.;
- 2 beaten egg whites;
- greens (to taste).
Cooking:
- Cut 200 grams of pink salmon fillet into pieces and grind them in a blender. You should not grind the fish until it becomes a homogeneous mince, but you can leave a little small pieces of fillet.
- Pour in 2 tbsp. spoons of soy sauce and add 2 pcs. egg white, lightly beaten beforehand. Finely chop any greens (tarragon, onion, dill, cilantro, etc.) in the desired quantity and add to the fillet.
- Mix everything and add salt if necessary. Heat the pan well. With wet hands, shape the cutlets into an oblong shape and place them in a hot frying pan.
- Fry for up to 3 minutes on both sides over high heat. Then reduce the heat and cover the pan with a lid to allow the cutlets to steam until cooked.
Fish cutlets with cheese
This unusual recipe for a very satisfying dish will delight all lovers of a hearty lunch. These dietary fish cutlets are prepared in the oven, and you can call them fish cheesecakes or sea pizza.
Need to:
- minced meat (salmon, trout or pink salmon are suitable);
- oat flakes 50g;
- 1 egg;
- garlic (2 cloves);
- mustard (1 tsp);
- salt and pepper
- mushrooms (200 gr)
- carrots (1 pc.)
- onion (1 pc.)
- grated cheese.
Cooking:
- Dilute 500 grams of minced fish from pink salmon, salmon or trout with oatmeal. To do this, pour 50 grams of instant cereal with 100 ml of low-fat milk and let them swell.
- Grind the prepared flakes in a blender and pour them into the minced meat.
- Beat in 1 egg, squeeze out 2 cloves of garlic, add 1 teaspoon of mustard, add salt and pepper to taste and mix everything. For the filling, fry 200 grams of any chopped mushrooms, 1 pc. small carrots, finely grated, and 1 pc. chopped onion.
- Form round patties and make a well in the middle. Place fried minced meat on top and generously sprinkle everything with grated low-fat cheese. Bake fish cutlets in the oven for about 40 minutes at 180°.
For a lighter dish, the filling can be replaced with low-fat cottage cheese, to which your favorite seasonings and spices are added.
Spicy chicken breast according to Dukan: recipe for the most tender fillet
Rate the recipe
This healthy recipe can be used in the Attack phase of the Dukan Diet. Dukan chicken breast will appeal to fans of spicy meat dishes. Despite its exquisite and piquant taste, fillet cooks quickly and does not require knowledge of culinary intricacies. Poultry is a dietary food that is quickly digested; chicken fillet can be consumed by adults and children. And garlic is considered one of the healthiest seasonings.
What are the benefits of chicken fillet?
A high percentage of protein provides the body with energy and building material. Chicken meat is effective in preventing stroke, heart attack, and hypertension. Poultry fillet improves vision, strengthens nails and hair roots, and is recommended for overweight people.
What are the benefits of garlic?
This spice is known for its tonic, antibacterial and wound-healing effects. Garlic contains more than 500 components that are necessary for the functioning of the cardiovascular and genitourinary systems.
Spicy chicken breast: recipe
Products:
- 1 kg. chicken fillet;
- 50 ml. soy sauce;
- spices;
- 10 teeth garlic;
- black pepper;
- 125 g low-fat cottage cheese;
- 1 tsp. mustard;
- greenery;
- salt.
How to cook:
- Rinse the fillet. Make cuts (one cut for every couple of centimeters).
- Cut the garlic into 3 parts. Place into meat. Place the fillet in a silicone mold. Pour in soy sauce. Set aside for soaking.
- Make the sauce: mix cottage cheese with mustard, spices, and herbs.
- Coat the fillet with sauce.
- Preheat the oven to 180°.
- Cook the fillet for 40 minutes. Add heat to 220°. Cook for another 10 minutes.
- Cut into slices, remove the garlic (if you don’t like very spicy dishes). Serve cold/hot on serving plates. Dukan chicken breast is spicy and tender at the same time.
Pike fish cutlets
These fish cutlets in a double boiler turn out juicy and tender. You can serve them with any gravy, but ideally tomato sauce.
Need to:
- pike;
- onions (3 pcs.);
- salt and pepper;
- 1 egg.
Cooking:
- From a 2 kg pike carcass (already cleaned and gutted), remove the skin and cut out the fillets, carefully selecting the bones.
- To make the cutlets tender, you need to add 3 pcs. peeled onions. Grind the fillet and onion pieces in a meat grinder.
- Season with pepper and salt to taste, beat in 1 egg. You can also add 1.5 teaspoons of lemon juice for flavor.
- Mix everything well and make medium-sized cutlets.
- Place them in a double boiler and after 40 minutes the pike fish cutlets will be ready.
Eggless fish cutlets
For those who like to eat only eggs for breakfast, a recipe for cutlets without this product will be useful. Cheese and oatmeal will be a great substitute and will prevent the minced meat from falling apart.
Cooking:
- Grind 500 grams of any fish fillet with 1 onion using a meat grinder.
- Salt the minced meat, season with pepper, add 0.5 teaspoons of ginger and a bunch of finely chopped fresh herbs, if desired. Grind 3 tbsp in a blender. spoons of oatmeal, and grate 50 grams of low-fat cheese and add everything to the minced meat, which is mixed very thoroughly.
- Form cutlets and fry them covered on each side for 6 minutes.
- Tender and tasty fish cutlets with cheese and golden brown crust are ready. You can also steam these fish cutlets, but then they will be most delicious served in some kind of sauce that can highlight their taste.
Fish cutlets recipe with cottage cheese
Diet cutlets, where bread is replaced with cottage cheese, turn out much fluffier and healthier. Using this recipe you can prepare cutlets for kids.
You need:
- fillet of any fish to taste (500 g);
- salt, pepper, fresh herbs;
- low-fat cottage cheese (150 g);
How to cook:
- Cut the fillet (preferably assorted) into pieces and grind in a blender. Add salt and pepper.
- If desired, you can chop fresh herbs: dill and parsley.
- Combine everything and mix the resulting minced meat well with cottage cheese, of which you should take about 150 grams. Hide the minced meat in the refrigerator for 50 minutes to make it easier to mold.
- Heat a frying pan and heat the oven to 180°. Quickly fry the formed cutlets in a hot frying pan on one side and the other, and then cook in the oven for 7-10 minutes.
Fish cutlets prepared in this way in the oven will taste best in a sauce made from yogurt and herbs.
How to make meatballs juicy
Now let’s figure out how to properly prepare fish cutlets so that they turn out tender and soft. In a normal situation, lard or butter is added, but in our case this is unacceptable.
- Much depends on the type of fish. For example, pike is quite dry, since its meat is dense. Whereas any white fish is much more tender, so you can give preference to these types.
- Minced meat becomes juicier when onions or bran soaked in skim milk are added to it.
- Steaming retains the original moisture, and the cutlets remain the same as they were in the semi-finished state. This is not the case at all in the oven, so during baking it is better to sprinkle them with water - about 50-70 ml on a baking sheet.
- The main nuance of preserving the juiciness of the finished product is beating, which can be done in two ways:
- When you form a cutlet, you need to not just press it to flatten it, but slam it several times with your palm on each side. But this method is convenient for three or four pieces.
- If the recipe is designed for 8-12 servings, or even more, then, of course, it is better to go the other way. When the minced meat is ready and infused, if the recipe required this, then it must be beaten all at once. Wet your palms and grab the entire cutlet mass in a bowl, but if you can’t do it at once, then divide the process into 2-3 parts. Lift it above the dish and throw it back with force. Do this procedure 8-10 times. You will see the result, or rather, feel it when you try the dish.
Advice : if you have prepared, for example, 10 servings of dietary fish cutlets, and they turned out to be dry, then these cutlets will only be tasty when hot (in the heat of the day). The situation can be corrected by extinguishing. Place them on a baking sheet, fill with skim milk to half thickness and place in the oven for 15 minutes at 180°C.
As you can see, all the recipes are quite simple, as they require very few ingredients. This is one of the features of dietary nutrition, but nevertheless, the finished cutlets always turn out very appetizing. At the same time, they bring undoubted health benefits.
Cutlets in tomato sauce
Dietary pink salmon fish cutlets in a spicy and thick tomato sauce will seem like a culinary discovery. And the tomato sauce recipe can be prepared for different types of fish.
Need to:
- pink salmon fillet (600 g);
- 2 pcs. bulb;
- turmeric (1.5 tsp);
- 0.5 teaspoons of paprika;
- 1 teaspoon ground coriander;
- tomatoes (400 gr);
- Chile;
- 2 tbsp. spoons of oatmeal;
- garlic (4 cloves);
- greens to taste;
- egg (2 pcs.);
- fine-grained low-fat cottage cheese (150-200 g)
- You should start by preparing the gravy. Finely chop 1 medium-sized onion and fry until translucent.
- Add turmeric, paprika, coriander.
- Pour in 80 ml of water and bring everything to a boil. Finely chop the ripe tomatoes, but it is better to grind them through a sieve. 1 PC. Finely chop the chili pepper, pass 1 clove of garlic through a press.
- Pour tomatoes, chili and garlic into a saucepan and simmer over low heat until thick (15-20 minutes).
- Season with salt and black pepper.
- Grind oatmeal in a blender.
- Add garlic and a bunch of cilantro with parsley and chop everything again.
- Pass the fish fillet through a meat grinder at the same time as onion (1 piece), egg, mix with cottage cheese, season with 1 tbsp. spoon of ground cumin.
- Mix oatmeal with herbs, fish fillet and a mixture of cottage cheese and eggs until smooth, add salt to taste. To keep the cutlets in shape, it is best to hide them in the refrigerator for 50 minutes.
- Preheat the oven to 180°. Pour the sauce into the baking dish. In a preheated frying pan, fry the cutlets until golden brown on all sides.
- Then place them in a baking dish, adding boiling water if necessary. Cover with a lid and cook more fish cakes in the oven for about 20 minutes.
Menu for the “Attack” stage of the Dukan diet. List of approved products
The “Attack” stage is the most difficult, strict and short stage. It lasts 2-7 days. Be sure to consume only protein foods, water - 1.5 liters and 1.5 tbsp. spoons of bran (required!). Any vegetables and fat are prohibited.
Allowed protein products
- Lean poultry: chicken, quail, partridge, turkey, pheasant. Duck and goose meat is not recommended, it is fattier. You can’t eat the skin of a bird, but you need to cook the bird with the skin on so that the meat doesn’t dry out.
- Lean meat: horse meat, veal, beef, rabbit. The fat content of minced meat should not exceed 5%. Sometimes you can have pork with a fat content of up to 6%. You can't eat the skin. Fatty parts: entrecote, ribs - prohibited
- Lean pork ham with fat content up to 4%
- By-products: liver, stomach, kidneys, veal tongue, front part of beef tongue. You can also use beef, veal or poultry liver, but not a lot. If there are problems with the cardiovascular system, then the liver must be excluded
- Any fish
- Crab sticks - 8 pieces, no more
- Any seafood: clams, shrimp, crayfish, squid, mussels, crabs, oysters, caviar (do not overuse), sea urchins, lobsters, seaweed, scallops, cabbage
- Eggs
- Dairy products 0% fat without sugar and fruit
- Plant proteins tofu and seitan
- Drinks: tea, coffee, herbal infusions without sugar. You can sweeten it with stevia and aspartame. Drink at least 1.5 liters per day
Attack Stage Menu
Breakfast:
option 1: boiled egg, low-fat yogurt option 2: omelette made from two proteins, skim milk, you can add a little greens; fish; tea
Lunch:
option 1: a few pieces of roast poultry or a few slices of ham option 2: oatmeal bread (recipe below) with yogurt
Dinner:
option 1: boiled chicken and 100g cottage cheese option 2: chicken baked with garlic and lemon or boiled beef, veal
Afternoon snack:
option 1: low-fat yogurt option 2: seafood with pepper
Dinner:
option 1: boiled egg, fish option 2: poultry (cutlets), baked seafood or fish, kefir
Eliminate fat and carbohydrates from your diet; you should even fry without oil (in a non-stick frying pan). You can diversify the taste of your dishes with products from the additional list.
