Dietary fish cutlets: recipes for steaming, oven, pike, cod, pollock

One of the most useful and valuable components of the diet is fish. It is a source of easily digestible protein. The product contains 15 biologically active microelements and the same number of vitamins, including fat-soluble E, A and D. Among the most important macroelements for humans, fish is rich in calcium.

Fish cutlets are especially popular. Thanks to the addition of a variety of additional ingredients, this dish has excellent aromatic and taste qualities. The variability of the composition allows you to change the calorie content of the cutlets towards increasing or decreasing. It should be borne in mind that the energy value depends not only on the minced meat, but also on the cooking method used, as well as the side dish served with it.

To diversify your diet with delicious cutlets, you need to use not the general recipes that are presented in cookbooks, but the most gentle ones. Since the calorie content of any dish, including fish, for a person who wants to lose weight, must be as low as possible.

Subtleties of technology

First of all, we suggest that you familiarize yourself with the recommendations of experienced chefs. Armed with this knowledge, even a novice housewife can prepare delicious steamed fish cutlets.

Minced fish prepared by yourself will be tastier than ready-made fish. After all, you won’t put anything extra in it, using only fish fillets. For minced meat, take fresh and not too bony fish. If you are going to make cutlets from river fish, turn its flesh through a meat grinder several times to be sure that there are no bones in the minced meat.
Usually butter or lard is added to make minced fish juicy, but these additives significantly increase the calorie content of the finished dish. Therefore, dietary cutlets are made without these additives, but it is worth choosing fish varieties that are not the driest.
To make the fish cutlets softer and more fluffy, dried bread is added and then soaked in milk, cream or water. For diet cutlets, water is more suitable, or in extreme cases, milk, but it is better to avoid cream.
In order for the cutlets to retain their shape, eggs are usually added to the minced meat. However, you can also make lean cutlets by replacing the egg with starch, potatoes or semolina.
Onions are often added to fish cutlets. You should not put it through a meat grinder so that the minced meat does not become liquid. It’s better not to be lazy and chop the onion with a knife.
Usually, cutlets are steamed using a double boiler or multicooker. But even if you don't have such kitchen equipment, you can make steamed fish cakes by placing them in a colander and placing it over a pan of water.
To steam cutlets, you don't need any oil or breading. This also makes them dietary.

Based on the above rules and tips, you can prepare delicious steamed minced fish cutlets using any of the recipes you like.

Tip: if you cook cutlets in a multicooker, you can simultaneously cook a side dish in the main bowl of the unit. It could be rice, buckwheat, corn porridge, lentils.

Secrets of delicious cod cutlets

For our pp-cutlets we will take cod.

The cod itself is a wonderful fish for the fisherman and should definitely be included in the shopping list.

It contains little fat, but is rich in protein, phosphorus, amino acids, and Omega-3 polyunsaturated acids.

The product is easily digestible and low-calorie.

In its usual form, cod fillet is quite dry, that is, it is not worth baking or steaming it, unless with vegetables in the oven. But the cod cutlets turn out excellent. They will please even the pickiest eaters. This option for preparing fish is very good for children - the delicious cutlets have no bones at all.

When choosing fish for minced meat, you need to pay attention to its appearance. The surface of the carcass or finished fillet should not be damaged, the skin and scales should be shiny and not overdried.

The smell should be classic “fishy”, without foreign impurities. If you choose frozen fillets, the ice glaze should not be cloudy or too thick.

Minced fish fillet is easy to prepare. You can buy ready-made fillets, but it is preferable to buy a whole carcass and cut the fillets yourself. Cod is a large fish, it is easy to cut it yourself:

The cod carcass is washed and gutted;
cuts are made along the ridge of the fish on both sides;
separate the head from the carcass, remove the skin;
Using a large sharp knife, cut the fillet along the spine.

Here's a simple video on how to fillet cod:

Then the fillet is cut into pieces and passed through a meat grinder. You can use a blender or make chopped minced meat with a knife.

For pp-cutlets, minced meat is prepared without bread, and ground oatmeal or corn is used for breading.

How to cook fish cutlets from cod fillets? Baking in the oven or steaming is the best solution for any pp cutlets.

A simple recipe for steamed minced fish cutlets

This recipe is the simplest and most common. In the classic version, milk is used to prepare the dish. If cutlets are made for a Lenten table, use water instead of milk, and replace the egg with a spoonful of starch.

Components:

fish fillet – 0.5 kg;
bread – 50 g;
onion – 100 g;
egg – 1 pc. (or 20 g of starch diluted in 20 ml of water);
milk or water – 100 ml (you can also take soy or coconut milk);
salt, seasonings - to taste (if you are on a diet, do not overuse spices).

Cooking algorithm:

Chop the onion very finely.
Rinse the fillet. Dry with napkins and pass through a meat grinder.
Soak stale bread in warm milk or water.
Stir in all recipe ingredients.
Beat the minced meat on a board to make it denser. Form it into cutlets and steam for 20 minutes.

You can serve mashed potatoes as a side dish for steamed cutlets. Just remember that during Lent it must be cooked in water, without adding milk, cream or butter. For those on a diet, such mashed potatoes will be even healthier.

Benefits of cooking in the oven

When a person decides to switch from regular food to dietary food, the oven turns out to be a good helper. In it, the food turns out baked, which means it is less fatty and as healthy as possible.

The advantages of the oven are undeniable. Firstly, dishes are steamed in their own juice, without the use of mayonnaise, fat or oil. To create ideal conditions, the raw product is first well packed in a cooking bag. Secondly, it's simple. The cabinet needs to be turned on, heated, a container of food must be placed and the time specified in the recipe must be noted.

After this, you can “forget” about the dish for a quarter of an hour or more. Thirdly, this option is healthier and more nutritious than frying it in a pan. Baked food can be prepared for the youngest children as the first complementary food and not be afraid that such vegetables or meat will have a bad effect on the baby’s stomach.

Since fish is the most valuable protein product in the diet of both adults and children, your acquaintance with dietary food will begin with fish cutlets from the oven. Most often they are prepared using minced meat and vegetables. Low-fat species include: cod, pollock, pike, mullet, blue whiting, navaga, pollock, and flounder.

Lenten fish cutlets with steamed potatoes

The minced meat of these steamed cutlets includes potatoes, so they retain their shape well. At the same time, the energy value of the dish when adding potatoes remains low.

Components:

minced fish – 0.5 kg;
potatoes – 0.3 kg;
fresh herbs – 150 g;
onions – 150 g;
salt, spices - to your taste.

Cooking algorithm:

Grate the raw potatoes as you would for making potato pancakes, and squeeze them out.
Mix with minced fish.
Add salt, spices, finely chopped onion and herbs with a knife. Instead of greens, you can use fresh onions, then you can discard the onions.
Knead the minced meat and form into cutlets. Steam them for 20-25 minutes.

Steamed fish cutlets according to this recipe can be served without a side dish. If you still want to make a side dish, use fresh vegetables, green beans, and green peas for it.

The best fish for diet cutlets: pike or pollock, red or white

All types of fish are rich in protein, the consumption of which is quite important when following a diet. It is protein that “nourishes” the muscles during regular training, gives the body energy and strength, and supports the healthy activity of the entire nervous system. Fish also contains a large amount of microelements and vitamins that are necessary for the body.

For convenience, the entire range of fish on the shelves of supermarkets and markets can be divided into 3 types:

Fatty varieties. This category includes eel, mackerel, halibut, etc. They are characterized by high fat content, and dishes from them turn out to be as juicy as possible, regardless of the cooking method. However, fatty types do not fit into the concept of dietary nutrition due to their high calorie content.
Medium fat varieties. This category includes: trout, pink salmon and herring. Fish of this type can be periodically used in the diet, subject to two conditions: moderation (no more than once a week) and preference for dietary cooking methods (steamed, stewed, etc.).
Low-fat varieties. This category is represented quite diversely: pike, hake, pollock, bream, etc. This type of fish can easily be included in the diet menu on an ongoing basis without fear of gaining weight. Due to its low fat content and rapid absorption, it can be used in medical nutrition, the diet of children and the elderly.

For dietary cutlets, cod fish varieties are best suited, the most popular of which are pollock and hake. But you can also make a dish from pike or navaga. In this case, the calorie content will be minimal, but they should not be subjected to excessive heat treatment.

Otherwise, the cutlets will turn out a little dry. If you want to make them juicier, you can add a little salmon to the dietary fish varieties. Minced meat made entirely from red fish cannot be called low-calorie and suitable for a diet.

Note! Cutlets from large fish turn out more juicy than small fish, with the same cooking method.

Be sure to check out:

Steamed minced fish cutlets with semolina and cheese

Semolina makes the cutlets more tender and fluffy. It’s just important to choose semolina made from durum wheat, otherwise the dish will not be dietary. Cheese will give the dish a soft, creamy taste, although it will slightly increase its calorie content.

Components:

fish fillet – 0.5 kg;
onions – 75 g;
processed cheese – 70 g;
semolina – 1 tbsp. l.;
egg – 1 pc.;
salt and pepper - to taste.

Cooking algorithm:

Grind the fish fillet through a meat grinder.
Grate the cheese. It will be easier to cope with this task if you keep the cheese in the freezer for a short time before doing this.
Chop the onion with a knife.
Mix all ingredients, adding egg and spices.
Having formed small cutlets, steam them for 25 minutes.

The semolina will swell during cooking, giving the cutlets fluffiness. These cutlets taste amazingly tender, and they look appetizing. They can be served with any side dish.

Sample step-by-step recipe

Ingredients:

white fish fillet - 400 gr.;
small carrot - 1 pc.;
soy sauce, which does not contain preservatives or dyes - 3 tbsp. l.;
onions and green onions - 1 pc. / 1 bunch;
sea salt and ground pepper - to taste, but not much.

Step-by-step preparation:

Cutlets are made in the following order:

the fillet is washed and cut into large pieces, the vegetables are peeled;
fish and vegetables are ground either in a blender or in a meat grinder;
the resulting mass is mixed with finely chopped green onions;
the minced meat is salted, peppered and seasoned with soy sauce, and then mixed and beaten;
rinse your hands in cold water and begin to form cutlets, which can be made either oval or round;
Place baking paper on a baking sheet and lay out the formed cutlets in rows;
bake the dish for about 40 minutes in an oven heated to 200 degrees.

The finished dish has a calorie content of no more than 100 kilocalories per hundred grams.

Steamed fish cutlets with carrots

This dish includes one egg, but you can do without it by slightly increasing the amount of flour. Then the recipe will become lean.

Components:

minced fish – 0.5 kg;
carrots – 150 g;
onion – 150 g;
egg – 1 pc.;
flour – 2 tbsp. l.;
dried herbs, salt - to taste.

Cooking algorithm:

Grind the pre-washed and peeled carrots on a fine grater.
Finely chop the onion with a knife.
Mix the minced meat with chopped vegetables, beat an egg into it, add dried herbs, add salt.
Place the cutlets made from minced meat on the grill of a steamer or microwave. Start the appropriate program (“Steaming” in the microwave, “Fish” in the steamer). Cook for 20 minutes.

Thanks to the addition of a large number of vegetables, steamed fish cutlets according to the given recipe are doubly useful.

Multicooker or steamer?

Some people believe that dishes are prepared in the same way in a slow cooker and a double boiler, but in fact there are small nuances:

In a slow cooker, cutlets receive a uniform thermal effect during the cooking process. Even if low-fat fish is used, the dish turns out soft and juicy. But the surface of the cutlet is slightly pale, there is no crust.
In a steamer, all the taste and beneficial properties of the fish are preserved, the cutlets remain juicy and tender in texture. There is a plus with this method - you don’t have to use vegetable oil, so the cutlets turn out to be quite dietary - therefore they are a priority for people suffering from gastrointestinal diseases, as well as for those trying to lose weight.

Interesting dishes that can be cooked in a slow cooker: cream soup, bulgur pilaf, cauldron kebab, dolma and many others.

Dietary fish cutlets with bran

Bran is very useful for cleansing the body, improving the functioning of the gastrointestinal tract and preventing obesity.

Components:

minced fish – 0.5 kg;
egg – 1 pc.;
onion – 75-100 g;
water – 100 ml;
bran – 50 g;
salt - to taste.

Cooking algorithm:

Finely chop the onion.
Grind the bran in a coffee grinder or blender, add warm water, and let it swell.
Mix the minced meat with onion, bran, and egg. Don't forget to add some salt.
Make cutlets from the resulting mass and steam them. Cooking time – 20 minutes.

Cutlets made according to this recipe satisfy hunger well and leave you feeling full for a long time. This dish belongs to the category of dietary.

Main conclusions

Fish cutlets have a pleasant taste and high benefits for the body during dieting and weight loss. They contain a lot of easily digestible protein, fill the body with energy and strength without extra calories. The nutritional value of a dish largely depends on the cooking method:

in a frying pan. This option is acceptable if you use non-stick cookware and do not add oil (significantly increases the total calorie content);
in the oven. The best option, but do not overdry the dish - the cutlets will turn out tough and less healthy;
for a couple. An ideal way for weight loss and a therapeutic diet, this dish will retain maximum nutrients and is easily absorbed by the body.

To prepare a low-calorie and healthy dish, you should use low-fat fish. They require minimal heat treatment and are well accepted by the gastrointestinal tract at any age.

Do you like fish cutlets? Share your favorite diet recipes on this page!

Dietary fish cutlets with cottage cheese

Another type of dietary cutlet, which is very tasty and at the same time healthy, is prepared from minced fish with the addition of cottage cheese.

Components:

fish fillet – 0.4 kg;
low-fat cottage cheese – 0.2 kg;
chicken egg - 1 pc.;
complex seasoning for fish - to taste;
fresh dill – 50 g.

Cooking algorithm:

Cut the fish fillet into pieces and pass through a meat grinder, alternating with cottage cheese (we also pass it through a meat grinder).
Finely chop the dill with a knife, beat the egg. Mix all this with the minced meat, adding seasoning.
After wetting your hands in water to prevent the minced meat from sticking, form small cutlets. Place them on the grill and steam over them for about 20 minutes.

The most delicate dietary cutlets made from minced fish with cottage cheese are unlikely to leave anyone indifferent. They will also be enjoyed by those who have not even thought about the benefits of a healthy diet.

Dietary ration

If you want to lose weight, you should follow some rules:

You cannot exceed the established food allowance for a day. The body begins to burn its own fat reserves only when there is a lack of energy that comes from food. Ready-made diets are already designed so that the energy value of the daily menu is low.
When planning your diet yourself, you need to calculate the nutritional value of foods and how many calories (kcal) are contained in the finished dish. Plus you need to know what daily norm to follow in order to lose weight.
Sudden attacks of hunger should be avoided - this increases the likelihood of a breakdown. Therefore, it is unreasonable to eat your entire daily calorie intake in “one sitting” and then suffer from hunger all day. The basis of the diet is a sufficient amount of light, low-calorie food, which will last for the whole day.

Diet food can (and should!) be tasty too. This is easy to achieve by mastering new recipes for low-calorie dishes. The less discomfort there is on a diet, the greater the likelihood of achieving results.

Fish meatballs in tomato-soy sauce

These are prepared from almost any white fish. A little lard adds juiciness, the meatballs turn out extremely tender, soft and very tasty.

Ingredients:

tilapia fillet - 450-500 g (cod, pollock, haddock, etc.)
slices of white loaf – 3-5 pcs. (55-60 g)
fresh lard – 60-70 g
milk – 4-7 tbsp. spoons
rice for cooking – 70-75 g. (1/3 cup)
onion – 1 small head
garlic – 2 cloves
parsley – 1 tbsp. spoon chopped
seasoning for fish – 0.5-1 teaspoon (replace with dried coriander and marjoram)
salt, pepper to taste

For the sauce

vegetable oil – 2-3 mt. spoons
onion – 1 head larger than average
tomatoes – 2 pcs.
tomato paste – 1.5-2 tbsp. spoons
sugar – 1-1.5 teaspoons
soy sauce – 3.5-4.5 tbsp. spoons
Italian herbs – 0.5-1 teaspoon
salt, pepper – 1-2 pinches
water – 350-450 ml

Cooking method

After setting the rice to cook, prepare the fish fillet, defrosted in advance. Wash, dry, cut. Crumble the pulp of the white loaf, mix with herbs, pieces of lard and garlic.

Separately, finely chop the onion, but add it when the fish is already minced. Small onion cubes will add juiciness and flavor to the minced meat.

Now grind the fish with all the additives and seasonings in a meat grinder or blender. Add onion, seasonings, cooked rice, milk. Stir until the mixture is homogeneous, beat several times and keep in the refrigerator while the sauce is prepared.

For the sauce, saute the chopped onion for 5-7 minutes, heat is medium. Add chopped tomatoes and simmer for 3 minutes. Add tomato paste, seasonings and herbs, sugar, soy sauce, water, simmer for 6-7 minutes.

It's time to divide the minced meat into portions of about 50 g, and with wet hands form balls of meatballs.

Place a second frying pan, heat the oil over medium-high heat and fry the meatballs until crusty, one minute per side.

Pour the sauce over the meatballs (or transfer to it), cover, after boiling, reduce the heat to low and simmer for 15-17 minutes.

How to cook

The basic principle of dietary dishes is to have as few calories as possible in each ingredient:

Use low-calorie fish (kcal is indicated per 100 g): pollock - 110 kcal, cod - 82 kcal, pike - 84 kcal, flounder - 70 kcal.
Do not add bread, flour, cereal, cream or sour cream to minced fish. All this is good for ordinary cutlets, but on a diet you will have to limit yourself. For the “stickiness” of the minced meat, it is better to use a chicken egg. And for juiciness, you can add a little grated raw potatoes.
Don't skimp on the spices! They are the ones who will give a modest dietary dish a piquant taste.
For breading, use low-calorie types of flour. For example, flaxseed - its calorie content per 100 g is only 270 kcal.