Dietary fish dishes: recipes for pike, pangassius, pike perch, tilapia, tuna, the best cooking methods for weight loss

Dietary recipes for first courses with fish
Dietary recipes for fish with vegetables
Dietary recipes for baked fish dishes
Dietary recipes for steamed fish dishes
Dietary cod dishes

It is generally accepted that fish is phosphorus, and phosphorus is the head! However, nutritionists have expanded the beneficial properties of fish. She also has a beautiful figure, thin waist, healthy heart and blood vessels. Losing weight with fish is a nice thing, and you don’t feel hungry, and the weight “floats away”! And by the way, don’t be afraid of fatty varieties - salmon, salmon, trout. Their calorie content is justified and does not contradict various diets. Fatty fish is an irreplaceable source of very healthy polyunsaturated acids Omega-3 and Omega-6. It is also customary to include fish in the diet in those months of the year where the letter “r” appears. So from October to January, you can safely lean on the fish menu. We have selected for you recipes for dietary fish dishes for every taste and occasion. Scroll through, cook, lose weight profitably and without unnecessary hassle.

Dietary fish dishes: which fish to choose for a healthy diet

The best and leanest varieties : hake and pollock, cod and haddock, pike perch and burbot, blue whiting and flounder, navaga and pike. Fat – up to 4%, and calorie content does not exceed 90 kcal.

No less useful: pink salmon and sea bass, trout and tuna, catfish and low-fat herring, as well as chum salmon and herring. There is also not a lot of fat - up to 8% and the calorie content is not high - up to 130 kcal.

A lot of fat: in halibut and mackerel, fatty Atlantic herring, sturgeon and saury. Toothfish, eel, saury and catfish are also fatty varieties - fat exceeds 8%, calorie content reaches 260 kcal

Fatty fish can be eaten without restrictions by people who want to gain weight and gain weight.

Those who want to strengthen the immune system, support the condition of the heart, blood vessels, joints, and provide anti-cancer protection for the body can consume it up to 2-3 times a week. Don’t forget about the beauty of your skin, hard nails and beautiful hair, which are also very sensitive to fish oil.

For those who want to lose weight, it is enough to eat fatty fish only once a week. You won't gain weight, but you will maintain your health.

Our goal today is fish recipes from low-fat varieties and we are starting to consider dietary recipes from them.

Which variety to choose for your diet: tuna, pangasius, pike, pike perch, tilapia

Today there are a large number of varieties of edible fish available, but those losing weight need to choose a product with moderate calorie content.

What kind of fish is best to cook for a diet:

Tuna: 100 grams of product contains no more than 5 grams of fat. The carbohydrate content is minimal. The fish is enriched with zinc, iron and copper. Whether or not to include tuna in your diet is up to you, because if you don’t like the taste of the dish, it will not benefit your body. Energy value – 139 calories.
Pangasius: also refers to low-fat fish varieties. If pangasius is not available, it can be replaced with hake or pollock. This fish can be included in a therapeutic diet for gastrointestinal diseases, since it is quickly absorbed by the body.
Pike: 100 grams of the product contains less than 2 grams of fat, so pike is considered an ideal option for the diet. 100 grams contain only 84 calories.
Pike perch: refers to varieties characterized by minimal fat content. It is considered one of the most useful freshwater fish.
Tilapia: allowed to be eaten by those losing weight due to its moderate calorie content and fat content. 100 grams of fish contain 2-5 grams of fat. The product has a delicate taste and is easy to heat treat.

On the diet you can also eat sea bass, navaga, cod, pollock, and carp.

Be sure to check out: Diet cabbage salad: the best recipes Safe cleansing: flax seeds for weight loss Kefir on a diet: are alternatives possible Proper castling: how to replace high-calorie treats and allergenic foods on a diet

Dietary fish dishes in the oven, baked in foil

The most delicious recipe that allows you to get tender pulp and juices, as well as preserve in full all the most beneficial things that are in fish meat!

Cooking secrets:

With the abundance of varieties available in supermarkets, we can take fresh or frozen fish, or steak or fillet. But if the carcasses are fresh, you should carefully evaluate their appearance. The eyes of the fish should not be cloudy, the skin should be shiny, and the carcass should be dense. For this recipe, I usually buy fish that I know well and have used before. Not too bony: sea bass, cod, haddock, hake, silver carp, pink salmon.

I always cook dietary fish in foil with vegetables. A win-win to taste! And if you add cheese, it’s absolutely delicious.

For the recipe you need to take:

Fish (boneless) – 500 g;
Tomatoes – 2-3 pcs;
Onions – 2 heads;
Carrot root vegetable – 1 piece;
Bell pepper – 1-2 pcs;
Lemon juice – 1 tablespoon;
Hard cheese – 110 g;
Olive oil – 50 ml;
Salt to taste;
Dry store-bought “Spicy herbs” – 1 tsp;
Green herbs for decorating the finished dish - a small bunch.

How to cook:

We wash the carcass, cut off the head, fins, tail, remove the entrails and rinse again. We cut the fillet into pieces of approximately 50 grams. Salt and sprinkle with herbs;

We wash, peel and finely chop all the vegetables, and grate the carrots. Place in a separate bowl, mix, add some salt, add our sour juice;

Grate the cheese, put it in a bowl and set it aside;

Place the sheet of foil in a special refractory form or on a baking sheet, lifting it slightly and bending the edges of the foil inward. Lubricate the sheet with vegetable oil;

Place half of the vegetables on the bottom of a fireproof dish. Place the fillet, piece by piece. Top with remaining vegetables. Sprinkle the surface with cheese shavings;

We wrap the edges of the foil and place our future dish in the oven. Bake at 200 degrees for 35 minutes.

We place it warm on the dining table, sprinkling fresh garden herbs on top: dill and parsley.

Oven-baked fish with vegetables: proteins - 5.8 g, fats only 2.6 g, carbohydrates - 4.7 g, calories - 65 kcal.

Shawarma

For this recipe you need to prepare the following components:

Lavash – 1 sheet.
Stewed red fish - 2 large steaks.
Lettuce leaves – 5 leaves.
Sour cream – 2 tbsp.
Tomatoes – 1 pc.
Finely grated cheese – 1/2 cup.

KBJU of fish shawarma in 100 g:

Calorie content – 261 g.
Proteins – 4.3 g.
Fats – 5.2 g.
Carbohydrates – 8 g.

Step by step process:

Simmer the fish until fully cooked in lightly salted water. Cool and remove bones.
Place the lavash on the table. Place washed lettuce leaves on one side.
Pour boiling water over the tomato, remove the skin and cut into halves. Place on top of lettuce leaves. Top with warm fish.
Grate the cheese and mix it with sour cream. Distribute the sauce over the filling and carefully wrap the pita bread, forming a shawarma.
Brush the top with either sour cream or softened butter. Place in the oven to bake for 5-10 minutes until the cheese has melted and a golden brown crust has formed on the pita bread.

Dietary recipe for stewed fish in a slow cooker with onions and carrots

A multicooker is a real lifesaver in the kitchen for any housewife! The device can quickly prepare a light, satisfying dinner. While it’s cooking, you can cut the vegetable salad and set the table, remove something, wash something.

For a family of three we will take:

Hake – 2 large carcasses (400-450 g);
Carrots – 1 large root vegetable;
Onions – 2 heads;
Tomatoes – 2-3 pcs (or 1 glass of tomato juice);
Olive oil – 2 tbsp;
Salt and black pepper to taste;
“Spicy herbs” - 1 tsp.

How to cook:

We defrost the hake carcasses, clean them, cut off the fins and tail, wash them thoroughly and dry them;

Cut into pieces of 40-50 grams, add some salt, a little pepper and add spicy dry herbs. Leave in a bowl and continue preparing the dietary dish;

Peel the onion and chop it. Wash and peel the carrots, grate them;

Pour vegetable oil into the multicooker bowl. Add half of the prepared onions and carrots. Place the prepared pieces of fish on the vegetables. Place the remaining vegetables evenly on top;

Finely chop the tomatoes and also add to the bowl. If there is no tomato, add tomato juice. Once again, add a little salt, close the lid and leave to simmer for 45 minutes;

Boiled brown rice can serve as a side dish. You can pour a light sour cream sauce on top (15% sour cream, milk or fish broth, finely chopped herbs - parsley, cilantro, dill, basil, etc.);

You don't have to limit yourself to just adding carrots and onions to the slow cooker. Any vegetables you can find at home will do: bell peppers, zucchini, eggplants;

put fish and vegetables. Next to it is a side dish of rice. Pour the delicious sauce over the dish.

Bon appetit! Everything is extremely nutritious, incredibly tasty and low in calories!

What are the benefits for humans?

Before using the product in your diet, you should find out what the benefits of fish are for losing weight. Its pulp is useful due to its low-calorie protein content, which contains 25%. Easily digestible amino acids are digested in the stomach in 1.5-2 hours. It is also useful due to the presence of polyunsaturated fatty acids Omega-3 and Omega-6. They strengthen the heart, prevent heart attacks, strokes, and atherosclerosis. Fatty acids cleanse blood vessels of cholesterol, stimulate the functioning of the brain and nervous system, and restore metabolism.

Fish contains a lot of vitamins A and D, minerals - phosphorus, iodine, fluorine, calcium. They help strengthen bones and teeth. It is ideal to include protein fish dishes in the menu three to four times a week. To lose weight, you should increase this amount to daily intake. In addition to the benefits, there are also harms:

a fresh carcass may contain helminths and parasites;
a large carcass contains a lot of mercury and harmful metals;
fatty varieties are very high in calories and will not help you lose weight, like salty and fried foods;
smoked product contains carcinogens that cause tumors;
Constant consumption of fish without including meat in the diet threatens iron deficiency.

How to cook steamed diet fish

Everything is just as simple! Technology helps us in everyday life! We will prepare the dinner dish in a double boiler. I have a capacity in the steamer for only one, maximum, two people.

But you can use the old-fashioned water bath. Pour water into a large saucepan and boil it. Place a colander in the pan. But I don’t recommend placing fish directly into it, because the nutritious secreted juice will simply leak into the water. You need to adapt a glass refractory container and place it in a colander. We will cook the dish in this glass container.

Take for a tasty preparation:

Any fillet, can be cod or haddock – 200 g
Carrots – 1 piece;
Asparagus stalks – 2-3 pcs;
Dill and cilantro - 1 sprig each;
Salt, herbal seasoning.

How to cook:

Place the fillets in a special steamer container, add salt and sprinkle with herbs. Place large carrot pieces and asparagus spears;

Cook the dish for 20-30 minutes;

Sprinkle with finely chopped parsley, add a side dish of boiled rice, pour over the reserved sauce while cooking the fish.

It will turn out very tasty, nutritious, satisfying! Use this dish for a low-calorie dinner.

Bon appetit! Rating of healthy fish by availability

Mackerel . First place among oily fish. Leader in vitamins: group B; minerals: potassium, calcium and phosphorus.
Herring . One of the most iodine fish. Eating two or three pieces of lightly salted herring every day can provide a supply of vitamins and minerals, plus, what is important, is the prevention of clean blood vessels from cholesterol plaques.
Trout . Although the fish is not from the sea, it is still healthy.
Carp. The pulp is dry, but it contains useful elements. You need to eat carp for healthy skin, nerves and proper digestion.

Delicious dietary fish cutlet recipes

My favorite dish is minced pike cutlets. Everyone in our family loves cutlets! I usually buy large, fresh pike. I clean it, cut it up and prepare the minced meat. But first things first!

Ingredients:

Pike - 2 kg;
Egg – 2 pcs;
Onions – 2 pcs;
Milk - half a glass;
Bun – 120 g
Wheat flour for dredging cutlets – 2 tbsp.;
Salt and pepper - to taste;
Olive oil – 120 ml.

Preparation:

We clean the pike from scales, cut off the fins, tail and head. We take out the insides. Wash thoroughly and dry with a paper towel;

Separate the meat from the bones and place it in a deep bowl. Cut into pieces and pass through a meat grinder. If there are too many small seeds, pass the minced meat through the meat grinder again. Place the minced meat in a colander to remove excess juice, otherwise the minced meat will turn out liquid;

Soak the bun in milk and also pass it through a meat grinder. If there is too much milk, it is better to squeeze the bun a little, otherwise the minced meat will turn out liquid, which is not desirable;

Cut the onion into several parts and also grind through a meat grinder;

So, our minced meat is ready and consists of ground hake, onions and bread. Add salt and pepper to taste. Beat in two eggs and mix very thoroughly. It's better to use a blender. The cutlets will turn out fluffy, like a soufflé;

Diet cutlets should be steamed. They will turn out delicious, completely dietary. But our family prefers fried cutlets. Yes, even though fried crust is unhealthy, sometimes it’s worth giving yourself pleasure and deviating from the rules;

I heat up the frying pan and pour in vegetable oil. I roll the formed cutlets in flour and fry until pink. I put it in a mound on a large, beautiful plate and serve it to the table.

The side dish is cauliflower, stewed vegetables with boiled rice.

The cutlets fly apart in an instant!

Perfect hake with potatoes

Sea fish is considered one of the main products of our diet. Do not underestimate all the advantages and benefits of hake. It is very nutritious, budget-friendly and dietary, in addition, it is easy to prepare a lot of different dishes from it. We offer one of the options - an original main course or a family dinner. The food set is simple and affordable; no special skills or secret ingredients are required for preparation. The most important thing is to use fresh, high-quality, quick-frozen fillets.

The composition is simple:

300 g potatoes;
2 onions;
5 table. l. sunflower oils;
150 g hard cheese;
1.5 table. l. lemon juice;
salt, ground black pepper - to taste;
0.5 kg of whole hake (pike perch will also do).

We clean the carcass and cut it into fillet pieces. Rinse and blot off excess water. Place in a cup, add salt and pepper, sprinkle with lemon juice and leave to marinate for fifteen minutes.
At this time, peel the potatoes and cut them into thin slices. Grease the mold well. First, lay out potato circles (4-5 mm) in strips. Make the number of strips according to the number of fish pieces. We also add a little salt and pepper to the potatoes.
Next is hake fillet, onion mugs. Top with strips of potato mugs again. Make these circles very thin, a couple of mm. Sprinkle with salt and spices. Cook in a preheated oven for about 35-40 minutes (check the readiness of the food).
Sprinkle the freshly prepared hot dish with grated cheese and put it in the oven for a couple more minutes so that the cheese layer melts.

Steamed fish dumplings - dietary recipe

Knelles are a dish that came to us from Europe. They are like our small cutlets or meatballs. They have a unique taste, a number of cooking features and are very suitable for dietary and healthy eating.

Recipe ingredients:

Cod or haddock – 500 g;
Chicken egg – 1 piece;
Onion – 1 head;
White loaf – 1-2 pieces;
Cream – 50 ml;
Salt to taste.

Whole stuffed carp

It's simply impossible to resist such food. You will definitely appreciate this recipe.

Products:

1.5 kg carp;
1 leek;
200 g champignons;
1 tomato;
2 table. l. olive or other oil;
1 table. l. lemon juice;
parsley, spices.

We clean the scales from the carp. We remove the gills, all the entrails and wash them. We wait for it to dry a little and sprinkle with lemon juice. While everything is soaking, let's make the filling. For this, we cut the leeks into rings (you can also use onion ones). Chop the mushrooms into slices and sauté together with the onions in a frying pan for about eight minutes. Salt, pepper, cool slightly.

Rub the carp with salt and ground pepper and stuff. The belly can be easily secured with toothpicks. We place this “charm” in a mold greased with butter, and place tomatoes and herbs on top. Cook for about 50 minutes, check your oven. Place on a large platter and garnish with fresh herbs.

Adviсe

Every chef and experienced housewife has her own secrets. By using them, you will simplify and speed up the process, and also make the dish even more tasty and juicy.

Basic recommendations:

The most suitable seasonings for fish are bay leaf, ground nutmeg, cumin, coriander, chopped garlic, cloves, fresh ginger, basil, oregano, mint, dill, parsley.
Do not salt the fish in advance - it will lose its juices. Seasonings and salt should be added right before baking. Marinating the product does not apply to this situation.
To ensure that fish retains its taste and maximum amount of substances when fried, it is breaded. Both regular flour and special breadcrumbs will do.
Fish should not be boiled over high heat. Cook it over low heat, avoiding excessive bubbling and boiling of the broth.
Frozen fish is not favored by experienced cooks. When defrosted in water it becomes dry, in the microwave it becomes loose. Therefore, if you purchased a frozen product, wait until it thaws naturally on the top shelf of the refrigerator. This way the texture will be preserved best.
Before preparing the dish, soak the fish in milk. 40-60 minutes is enough to remove the pungent smell of fish.

Remember!

Consume other sources of protein: chicken breast, turkey, legumes, soy kibbles and mushrooms to provide your body with a full complement of essential amino acids.
Eat 3-4 types of vegetables and at least 3 types of fruits a day.
Include whole grains and healthy fats in your diet.
Eat 5-6 times a day.
Drink plenty of water.
Get proper rest and sleep at least 7 hours a day.
Do strength and cardio training at least 3-4 times a week.
Don't go hungry.

Caution: Due to increased water pollution, there is a high risk of mercury poisoning, so fish should be purchased from reliable sources.

In conclusion, fish is low in calories and rich in protein and healthy fats, making it highly nutritious. By consuming fish regularly, you can lose weight, improve bone health and prevent skin problems and hair loss. Go for it!