Methods for preparing dietary fish. Fish dishes are dietary and tasty

Every beauty wants to know which lean fish is suitable for her diet; fortunately, the list of options is rich in variety. After all, fish is a wonderful source of essential amino acids and various useful substances, so necessary for food restrictions.

Dietary and non-dietary fish

Despite the fact that fish is very healthy, not all varieties are suitable for weight loss. To decide which fish has the most low calorie content, you need to find out about its fat content level. In some varieties of fatty fish, the caloric content can reach 300 kcal per 100 g, which significantly exceeds the caloric content lean meat. Therefore, when going shopping, it is better to take a list with you. suitable fish for diet.

Everything should be removed from this list. fatty varieties fish These include:

acne;
mackerel;
sprat
halibut;
fatty herring;
sturgeon;
stellate sturgeon;
saury;

There are also moderately fatty representatives of the aquatic world. The percentage of fat in them ranges from 4 to 8. This product is more pleasant and delicate in taste than low-fat varieties of fish. Marine animals of medium fat content include:

The calorie content of moderately fatty varieties is 100-140 kcal, so they can be consumed occasionally on a fish diet for variety.

But still, low-fat fish for a diet is the best option.

The calorie content of such a product varies from 70 to 100 kcal per 100 g. The most dietary, with fat content up to 1%, are:

Lean gills (1 to 2% fat) are:

pike;
zander;
Argentina;
crucian carp;
flounder;
Amur;
white-eye;
mullet;
burbot;
omul;
pristipoma;
grayling;
whitefish;
grenadier;
lamprey;
roach;
Sorog.

Dietary varieties of aquatic representatives with a fat content of 2 to 4% include:

Regular consumption of fish with a fat content of up to 4% will not only help you quickly lose excess weight, but also improve the health of the body.

Proper preparation of fish during a diet

Low-fat fish varieties are suitable for consumption in any diet. This product is rich in easily digestible protein, vitamins and minerals, which stabilizes metabolism and normalizes carbohydrate levels. Therefore, those who are on a fish diet lose weight very quickly. In addition, the fish diet is easily tolerated, since this product is rich in proteins that satisfy hunger well.

But in order for the inhabitants of the water depths to bring only benefits to a losing weight, they should be prepared correctly. Recommended fish:

stew;
cook;
bake.

For variety you can cook fish cutlets steamed, meatballs, various casseroles, soufflés, quenelles.

Fish should not be consumed:

fried (lots of oil);
smoked (lots of carcinogen);
salty (salt consumption during the diet should be limited);
dried;
in the form of canned food.

Fish contains more fluorine, bromine, phosphorus, and sea fish also contains more iodine than red meat. But any kind, fresh or sea, unlike meat, has little iron. Therefore, it is better to eat aquatic inhabitants with big amount vegetables, fruits and herbs containing iron.

Cabbage, carrots, and cabbage go well with fish dishes as a side dish. Bell pepper, green pea, cucumbers, beets, all types of greens. Radishes and representatives of the nightshade family are not recommended - this deteriorates the absorption of nutrients. You can improve the taste of fish dishes lemon juice and white pepper, and the amount of salt on the diet will have to be minimized.

Interestingly, in autumn and winter the level of fat in fish increases significantly, this is due to spawning. Therefore, it is better to pay attention to skinny varieties in the autumn-winter period.

It is useful to eat fish without fat even with gastrointestinal diseases, because it is easily digested and absorbed by the body. Consuming it at least several times a week strengthens the immune system, improves brain activity, and heals the skin, nails, hair, gums, and teeth.

It is important for women on a diet to know about weight loss products extra pounds. Fish of low-fat or fatty varieties is considered useful for weight loss; it is recommended to boil, bake or stew it. Fish dishes differ increased content squirrel, fatty acids, micro- and macrominerals. It’s worth learning how to cook fish correctly in order to lose weight quickly and without harm.

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 brain function, nervous system, restore metabolism.

The most dietary varieties are white, low-fat species: pike, cod. It is included in the diet for weight loss more often than fatty sea varieties. Salmon, trout or pink salmon contain more fatty acids that speed up metabolism, so they are also allowed to be included in the diet for weight loss. Smoked and fried will not work, but stewed or boiled will be ideal for weight loss.

On a diet, it is allowed to eat up to 800 grams of fish per day, so as not to burden the kidneys and liver. It is better to combine it with vegetables, white poultry meat, egg whites and low-fat dairy products. To lose weight you need to choose the right fish meat:

frozen fillet - best from a safety point of view, but could lose some of the vitamins;
fresh carcass - you should buy from trusted traders; the meat should be elastic and the fish eyes should be clear;

Low-fat varieties

The lowest calorie fish is included in the group of river or lean marine species. These include bream, pike, river perch. Suitable marine varieties include pollock, hake, flounder, cod, and navaga. The approximate calorie content is 70-100 kcal, and there is only 4% fat. Varieties with medium fat content up to 8% and 100-140 calories per 100 grams include pink salmon, low-fat herring, catfish, pike perch, and catfish. It is useful to include trout, carp, horse mackerel, tuna and sea bass in your diet for weight loss.

Fat sea fish

Fish from cold seas boasts a calorie content of 200-250 kcal per 100 grams. This group of fatty varieties includes eel, mackerel, halibut, sturgeon, and any red fish. They are characterized by a high content of healthy fatty acids, but should not be included in the daily diet - they do not contribute to weight loss. It is better to combine low-fat varieties to stimulate metabolism and lose weight.

Fish diet

Considered popular fish menu, allowing you to lose up to 3-4 kg in a week. There are certain rules that promote safe weight loss

Most of all, you need to include low-fat fish varieties in your diet: pollock, hake, flounder, cod. Sometimes eat trout, salmon, mackerel. You are allowed to eat pink salmon, tuna and carp up to four times a week.
The fish is ideally stewed, steamed or boiled in water, or grilled without oil.
The best side dish will become fresh or vegetable stew, cabbage, zucchini, carrots. For greens, give preference to arugula, spinach, and lettuce.
Do not combine with fish meat potatoes, eggplant, pasta, white rice.
Replace salt with lemon juice and spices.
Keep your water balance - at least two liters per day to stimulate weight loss.
Half a glass of dry red wine per day is allowed.
Eat small meals, five times a day, you are allowed to consume up to 600 g per day fish fillet for weight loss.
Ban on sugar confectionery. A glass of kefir can be a snack.

For 7 days

To be effective weekly diet brought a loss of five kilograms, follow the approximate nutrition plan from the table:

Day/Meal
Monday	Boiled pollock, cabbage, tea	Vegetable soup, salmon, Brown rice	Boiled cod, Korean carrots, bread, tea
	Grilled flounder, tea, dried fruits	Rassolnik, steamed tuna meatballs, bread	Stewed carp, bread, nuts
	Sandwiches with boiled chum salmon, walnuts, tea	Green borscht, egg, haddock	Steam cutlets, tea, honey
	Steamed pollock, grated carrots, toast	Fish soup, trout, lettuce leaves	Boiled perch, egg, cucumber
	Steamed cod, cabbage, toast	Vegetable soup with meatballs, boiled flounder, rice	Pike perch in foil, lettuce leaves
	Sandwiches with boiled hake	Fish soup, mackerel, seaweed	Steamed meatballs, stewed carrots
Sunday	Boiled catfish, dates	Ear, bread	Boiled pike, low-fat cottage cheese

Fasting day

For fast weight loss or to support the achieved result, a fasting day is suitable. Any fish can be used in the diet. Here are some diet options:

Fivefold techniques from equal quantities boiled fish without salt (400 g), tomatoes, cucumbers, cabbage. You can drink it throughout the day green tea or clean water.
After waking up, drink a glass of water, eat an egg, yogurt, tea for breakfast. Second breakfast – boiled cod, vegetables. Before lunch, two glasses of water, for lunch and dinner - steamed catfish, vegetables with lemon and herbs. Drink herbal tea at night.

How to cook dietary fish

Correct low calorie cooking representatives of fish involves processing without oil and smoking. The easiest way is to boil fillets or carcasses in water, make broth, and use it for soup. If you have a multicooker or double boiler, you can steam it, stew it with vegetables and spices. For dinner, you can bake the fillet in the oven under foil or fry it in a grill pan without oil.

Boiled

A simple option meal will be boiled fish, which contains minimal amount calories. To make it, take a large carcass, remove scales, gills and internal organs. Place the chopped pieces in a saucepan with roots (parsley, celery, carrots are suitable) and spices (cinnamon, cloves, black pepper, dill). Cook until done and eat chilled.

For a couple

It turns out very tasty and low-fat steam fish in a slow cooker for weight loss. For making it is better to take large pieces, and to create steam use vegetable broth with herbs. Place the pieces on the multicooker rack, after pouring into the bowl aromatic water. Set the “Steam” mode and cook for about half an hour until the meat changes color. The dish can be eaten cold or hot.

In the oven

An evening meal option would be oven-baked fish for weight loss. Medium or high-fat varieties are suitable for baking, and when using low-fat ones, they should be accompanied by a small amount of olive oil or butter for softness. Place the pieces on a baking sheet or in a mold, wrap in foil, pour light sauce from lemon and basil, bake for half an hour at 190-200 degrees.

Dishes

There are various dietary fish recipes for weight loss, including step by step instructions with photos of each stage. They will teach the chefs how to cook low calorie dishes With pleasant taste and beautiful appearance. The most popular of them include white lean fish, combine it with vegetables, lemon juice, herbs and spices.

With vegetables

Cooking time: 1 hour.
Number of servings: 4 persons.
Calorie content of the dish: 87 kcal per 100g.
Purpose: for lunch.
Cuisine: Russian.

Fish with vegetables for weight loss is considered popular recipe used for making have a delicious lunch or dinner. Flounder or cod are ideal for this. Among vegetables, you can choose onions, carrots, zucchini, and accompany them with apples to add a refined sourness. To prevent the meat from being too dry, make a sauce from low-fat sour cream or butter.

Ingredients:

flounder – 1 kg;
apples – half a kilo;
leek – 100 g;
lemon – 1 pc.;
butter– 10 g;
sour cream – 150 ml.

Cooking method:

Grease a saucepan with oil, place apple slices, onions, and pieces of fish on the bottom.
Sprinkle with lemon juice, close the lid, and simmer over low heat for half an hour.
Remove the flounder and vegetables, boil the broth to half. Season with sour cream.
Serve the dish with vegetables, pouring over the sauce.

In foil

Cooking time: 1 hour.
Number of servings: 2 persons.
Calorie content of the dish: 82 kcal per 100g.
Purpose: for dinner.
Cuisine: Russian.
Difficulty of preparation: medium.

Fish in foil for weight loss is perfect for dinner. It is optimal to combine it with vegetables and low-fat cheese to get an appetizing crust and tender creamy taste. How to cook trout in foil is described in the recipe below. It will work out gourmet dish with a delicate taste. Among the spices, salt and black pepper are allowed, but you can replace them with lemon juice.

Ingredients:

trout fillet – 4 pcs.;
leeks – 2 pcs.;
garlic – clove;
tomatoes – 2 pcs.;
water – half a glass;
onions – 1 pc.;
vegetable oil – 30 ml;
mozzarella – 20 g.

Cooking method:

Onion chop into strips, crush the garlic, cut the leek into rings.
Place the onion, garlic, and portioned pieces. Place tomato slices on top and fill with water.
Cover with foil and place in the oven at 200 degrees for half an hour.
Remove the foil, leave for 10 minutes, sprinkle with cheese.

Fish cutlets

Cooking time: 1 hour.
Number of servings: 4 persons.
Calorie content of the dish: 105 kcal per 100g.
Purpose: for lunch.
Cuisine: Russian.
Difficulty of preparation: medium.

Delicious fish cutlets for weight loss can be prepared from any white species. Carrots and onions and a variety of spices add piquancy to their taste. It is allowed to use white pepper, ginger, marjoram, celery root, nutmeg and fresh or dried parsley. Cutlets cannot be fried, because they will not be dietary. It is best to steam them or boil them in vegetable broth like meatballs.

Ingredients:

cod – 900 g;
onion – 1 pc.;
carrots – 1 pc.;
eggs – 2 pcs.;
vegetable oil – 20 ml;
parsley – 20 g;
spices – 10 g.

Cooking method:

Cut the carcass into slices and pass through a meat grinder along with the onion pieces.
Grate the carrots coarse grater, sauté until golden, add to the minced meat with eggs.
Add spices, stir, form cutlets.
Boil for a couple, sprinkle with herbs.

Video

Have you ever wondered why the inhabitants of Oceania and Japan have the most centenarians? The main reason is the consumption of sea fish. It contains valuable fatty amino acids Omega-6 and Omega-3.

Also, along with amino acids and fats, fish contains an abundance of vitamins (A, D, B1, B2, B3, and B12), minerals, trace elements, phosphorus, zinc, calcium and iodine, which are important for normal functioning body.

Fish is a supplier of high-quality protein, the specific gravity of which is 25%, but the most valuable thing is that it is a rich and unique source of Omega-3 from a series of polyunsaturated fatty acids (ERF and DNA).

And vitamin D, found in fish, helps absorb calcium and phosphorus in the body and is responsible for the strength of teeth and bone tissue. Lean fish used in low-calorie diets for weight loss, since the body receives a lot of protein and little fat. For example, cod contains only 73 kcal, sardines 124 kcal, trout 102 kcal.

Fish is digested in the human stomach almost 30% faster than meat. It will take the body 2-3 hours to digest fish, and 3-4 hours for meat.

Useful properties of fish

Fish contains the Omega-3 amino acid. Not a single product contains it in such quantity. Yes, I don’t argue, there is omega-3 of plant origin, found in seeds and nuts, but the amino acid obtained from fish is much healthier!

And thanks to the amino acids, vitamins, and microelements it contains, it has the following beneficial properties:

Antitumor properties, especially for colon, prostate and breast cancer.
Reduces the risk of heart disease and angina pectoris, removes blood clots in blood vessels, which can later turn into sclerotic plaques.
Helps reduce blood pressure and the risk of stroke.
Fish is good for pregnant women. Doctors have found that women who eat fish during pregnancy are much less likely to suffer from miscarriages and premature births.
With regular consumption of fish, the body's immune system improves its functioning. And old people who often eat fish are not prone to developing dementia, and all this is thanks to the amino acids contained in it.
People on a fish diet lose fat faster than those who try to lose weight on other diets.

The healthiest fish for weight loss

Quite often, to lose weight, nutritionists advise changing meat to fish in your diet. However, in in this case the choice of fish must be taken seriously, since some varieties can exceed even fatty pork in calorie content.

Fatty varieties(from 8% fat content) - eel, mackerel, halibut, fatty herring, sturgeon varieties. The calorie content of this group ranges from 200 to 250 kilocalories for every 100 grams of product. And the calorie content of lean pork is 120 kcal. Feel the difference!
Medium fat varieties(4 - 8%) - lean herring, catfish, pike perch, trout, carp, horse mackerel, tuna, sea bass, . The calorie content of this group is 100 - 140 kcal per 100 grams.
Low fat varieties(up to 4%) - bream, pike, pollock, hake, flounder, cod, river perch, navaga. The calorie content of this group is 70-100 kcal.

Fatty fish from cold seas is considered the healthiest, but for those who want to lose weight, they still need to choose low-calorie fish.

Not suitable for fish diet and smoked fish, since smoking produces many carcinogenic substances, which in large quantities cause cancer.

If you compare between cold and hot smoking, then give preference to thick-skinned, cold-smoked fish. It contains a small amount of carcinogens and nutritionists allow it to be included in their menu, but no more than once a week.

And the thin-barked one sea fish when smoked it collects great amount carcinogenic substances and is converted from useful product into poison.

In our stores quite often cheaper and less healthy fish they sell under the guise of being expensive, deceiving the buyer not only in price, but also in quality.
Remember, that:

chum salmon is much healthier and more expensive than pink salmon, although it is not uncommon to find pink salmon under the price tag of gourmet chum salmon. Chum salmon is a fairly large fish (up to 5 kg) and when cut, the meat has a bright pink color. And pink salmon are more small fish(up to 2 kg) and its meat was faded - pink in color. Pink salmon can also be distinguished by the hump on their back; chum salmon does not have one.

Sea bass fillets are often replaced with hake fillets, although hake costs almost half as much. You can also distinguish the fillets of these two fish by color - perch has white meat, hake has gray meat.

Delicious and no calories What are the benefits of soup for weight loss and can you eat it every day? Is soup good for dinner?

For your diet, you need to carefully choose fish. Low-fat varieties are ideal: hake, pollock, cod, flounder, navaga. These types of fish contain few calories; 100 grams contain 80 - 100 kcal. And it contains only 4% fat. Can be used in small quantities fattier fish varieties are pink salmon and trout.
When following a diet, you need to choose foods that are compatible with fish - carrots, sweet peppers, beets, cucumbers, any cabbage, greens (arugula, spinach, dill, lettuce, parsley). The exceptions are radishes, eggplants, tomatoes and potatoes.
Use fish exclusively stewed, boiled or baked. Do not use fried, smoked or salted fish.
You shouldn’t consume salt when dieting, except for spices and a little lemon juice; you can drink 100 g of dry red wine a day.

Fish diet for 10 days

In ten days on this diet you can lose up to five kilograms.

Diet based on fish and vegetables

When following this diet, you should start every morning with a glass of still water. It is advisable to drink 250 g of water before each meal. A cup of tea is recommended before bed.

Menu for 7 days

So, with the help of a fish diet, you can not only lose weight, but also bring invaluable benefits to the body. Moreover, this diet is tolerated quite comfortably, since protein foods perfectly satisfy hunger and help preserve muscle mass even while losing weight.

Eh, all the grief is from the mind... Previously, they fried a fish and gobbled it up by both cheeks, without thinking about anything... But now you fried it and you look - it’s looking at you, and you’re looking at it... Your eyes scream - “Wow, yummy.” But the body resists - “Why did you fry it again!!! So how am I going to digest THIS? Where should we put more waste? Where, I ask you? The sides will soon crack, like your skirt from last year!!!”

Fish has a special place in dietary nutrition. It not only allows you to lose extra pounds by adhering to one or another system, but also helps improve your health. However, when choosing a fish diet, you need to know which varieties of this product are good for your figure.

Composition and benefits of fish

This product is a valuable source of protein. It can easily replace meat in the diet. Along with this macronutrient, fish contains:

omega-3, -6 essential fatty acids useful acids;
D, E;
iodine, calcium, phosphorus, fluorine and other micro- and macroelements.

Regular consumption of fish has a positive effect on immune system, improves brain activity, helps improve the condition of the skin, hair and nail plate.

What kind of fish to eat for weight loss?

Absolutely all fish are good for health. However, some types contain excess fat, which is valuable for the body, but can cause weight gain rather than loss. And which one, read in our article.

Depending on the degree of fat content, there are three types of fish:

Fatty - halibut, sturgeon, mackerel, eel, herring. It contains over 8% fat, may have a calorie content close to fast food, and is not suitable for dietary nutrition. Its use can cause excess weight.
Medium fat - sea bass and bream, pike perch, tuna, pink salmon, crucian carp, herring, horse mackerel. Has a lower energy value, equal to 90-140 kcal per 100 grams, and the amount of fat ranging from 4 to 8%. Not the best option for weight loss, allowed for consumption no more than 2 times a month.
Skinny (non-fat) - pollock, river bream and perch, blue whiting, flounder, haddock, hake, navaga, and mullet. This is exactly the type of fish with a fat content below 4% and a calorie content of 70 to 100 kcal, which is recommended for the diet menu.

The right fish is the key to successful weight loss. Dietary varieties you can eat in unlimited quantities, and thanks to the many variations of preparations, you can always have a variety of dishes on your table.

In order for the diet to bring maximum benefits, there are several simple nuances, following which allows you to achieve the desired effect:

It is prohibited to consume salty and smoked fish. Cold and hot smoking is accompanied by the formation of a large amount of harmful carcinogenic substances. Almost any salty food provokes an increase in appetite, which should be avoided.
Sometimes you can make exceptions by eating a little trout or pink salmon. Such relaxation is especially important when a person feels that he might lose his temper, and such food will allow him to relax a little, but not go off the chosen path in losing weight.
It also matters what products the fish is combined with. For dietary nutrition, the following are best suited: carrots, cucumbers, sweet peppers, any types of cabbage, lettuce, arugula, spinach, parsley, dill.
With the exception of a fish diet, it is not recommended to consume this product more than 4 times a week. An excess of vitamins and nutrients can also lead to imbalance.

It is advisable not to salt fish dishes. This limitation is a recommendation. If it is difficult to completely give up salt, its amount should be reduced to a minimum. You can replace the spice with lemon juice, which enhances the taste of the fish.

It is necessary not only to choose the right fish, but also to know how to cook it. Heat treatment can easily turn a low-calorie product into junk food.

It is strictly forbidden to fry fish in any type of oil. It must be cooked in a slow cooker or steamed, boiled or baked in the oven. Fans of fried and stewed fish can use non-stick cookware in which they cook without the use of vegetable fats.

Tomato and lemon juices allow you to diversify fish dietary dishes, preferably homemade. They can be used as a marinade, an additive during stewing and baking. Instead of ready-made seasonings, it is better to take fresh herbs or individual spices.

What diets allow you to eat fish?

Not all weight loss systems allow fish to be consumed. Therefore, lovers of this healthy product need to be careful when searching for a diet.

Fish is not included in:

all mono-diets, with the exception of fish;
systems based on carbohydrate-rich foods.

Fish included in the menu:

Atkins and Dukan systems;
Kremlin, fish, protein diet;
balanced diet for weight loss.

This variety makes it easy to choose the most appropriate dietary option.

Dietary fish dishes

From skinny fish (low-fat), you can prepare many tasty and healthy dishes that allow you to forget about counting calories, enjoying the lost kilograms.

Fish soup with celery

Pieces of boneless fish are boiled for about half an hour. Add chopped carrots and celery root to the broth and cook for another 10 minutes. Ready dish You can sprinkle with parsley and other favorite fresh herbs.

Fish fillet salad

Chop the boiled fillet with a fork. Celery (root), cherry tomatoes, boiled potatoes, and herbs to taste are added to the fish. The dish can be seasoned with sour cream with a low fat content or vegetable oil. This salad is best prepared from river perch.

Oven baked fish

Gutted and cleaned fish is cut into two fillets, rubbed with spices and added a little salt, or kept in soy sauce for 10 minutes. One carcass is laid out on foil, covered with chopped garlic, lemon and onion cut into rings, and covered with a second piece of fillet. Wrap the foil and bake the dish for 30 minutes.

There are two options for a fish diet - a week and a ten-day diet. Each system helps you lose three to five kilograms. The effect is much more noticeable in overweight people.

Seven day option

Daily diet, repeated throughout the week:

For breakfast eat boiled egg, medium unsweetened apple, drink a cup of green tea.

For afternoon tea serve 200 grams boiled fish, drink a glass of water.

For lunch eat 200 grams of vegetable salad and boiled fish, 100 grams low-fat cottage cheese, washing down your food with a glass of water.

For dinner eat 5 lettuce leaves, 150 grams of low-fat cottage cheese, 200 grams of boiled fish, drink a glass of green tea.

Ten-day option

It also repeats the same menu, but has a longer duration:

First meal consists of an egg, a glass low-fat kefir and an orange, which is eaten a little later.

Second meal, occurring a couple of hours after an early breakfast, involves consuming 150 grams vegetable salad, apple, 250 grams of boiled fish, glass of water.

An hour before lunch you need to drink 500 ml of low-fat yogurt or tea.

Dinner and supper have the same menu, consisting of 250 grams of boiled fish, before which you need to drink 450 ml of warm water.

It is advisable not to drink anything after lunch.

Summarizing

Lean fish - great helper in weight loss, allowing you to diversify your diet, especially for those who love this product.

Gastroenterologists and nutritionists agree that fish must be on every person’s weekly menu. Even if the person is not faced with the task of losing weight or improving health in any way. Fish is unique, very healthy, tasty and nutritious product. It is difficult to overestimate the benefits of fish dishes. After all, first of all, they are a source of such important substances as iodine and phosphorus. We get almost all our phosphorus from fish and other seafood. Iodine regulates the functioning of the entire body completely, as it is necessary for the thyroid gland.

The most dietary fish

For those who are on a diet or just want to eat healthy, fish is one of the most preferred foods - it is easily digestible, satisfies quickly and for a long time, and it is also delicious product, from which it is quite possible to prepare a beautiful holiday dinner. But, of course, only certain types of fish should be used for the dietary table. Thus, the most dietary is considered to be low-fat white fish - cod, pike perch, pollock, perch, and so on. Of course, this fish does not have the same taste as red fish, but it is much less caloric. For example, cod contains only 75 kilocalories, perch and pike - 82 kcal, pike perch - 83 kcal, hake - 86 kcal.

How to cook fish properly

Currently, there are a huge number of recipes for fish dishes. But if you want to achieve weight loss, you need to pay special attention to the way you cook the fish. Of course, the frying method is not at all suitable for proper and dietary nutrition - this will leave few useful substances in the product, but will significantly increase harmful substances. The ideal way to prepare fish for a dietary table is baking in foil or a sleeve, this way the maximum of nutrients are preserved, the dish becomes very juicy, aromatic and soft. You can also choose baking in the oven without foil or steaming. Fish can be cooked dietary soups, but it is important to ensure that the fish does not overcook. In addition, it is not advisable to add frying to such soups.

Dietary fish dishes: recipes for weight loss. 10 recipes for dietary fish dishes

1. Fish soup with celery

Celery soup can be prepared from any type of fish, for dietary recipe it's better to take white fish low-fat variety. For the soup, only small pieces, cleaned of bones, are taken and boiled for half an hour. Then add chopped celery root, parsley, carrots and cook for about 10 minutes. Ready soup sprinkle with your favorite herbs.

2. Baked fish fillet

Wash any white fish fillet, sprinkle with lemon juice and add salt. Place on a baking sheet lined with tracing paper and place sliced lemon on top. Bake for about 20 minutes.

3. Stewed capelin

A very tasty and quick to prepare dish is stewed capelin. In a deep frying pan you need to heat a little vegetable oil and quickly simmer the grated carrots in it. Place cleaned and washed capelin in the same frying pan, add salt and pepper. Add boiled water and cover the pan with a lid. The dish is prepared in 15-20 minutes.

4. Fish on vegetable pillow

It is very easy to prepare fish on a bed of vegetables. First, they simmer quite a bit in the frying pan. a large number of carrots with onions. Place pieces of cod on half the amount of vegetables (it is better to cut them into steaks), pour over lemon and cover with the second half of the stewed onions and carrots. The fish is stewed under a closed lid over low heat.

5. Cod in the sleeve

Cod can also be baked in a special pastry bag. To do this, half rings of raw onion are placed in the sleeve, then pieces of cod, which are first sprinkled with your favorite spices, greens and, if desired, pieces of tomatoes are placed on top of the sleeve. The sleeve is tied and baked in the oven.

6. Pink salmon stewed in milk

The easiest option is to stew the fish in milk. Place pieces of washed pink salmon in a saucepan, add salt and pour milk, simmer for 15 minutes.

7. Baked pike perch with soy sauce

Pre-prepare the pike perch - wash and clean it. Soak for a quarter of an hour in the mixture soy sauce with water. Then remove, sprinkle with lemon juice, sprinkle Provencal herbs and salt, bake on an open baking sheet or in a sleeve, as desired.

8. Salad with perch fillet

Boil the perch fillet and shred with a fork. Add some boiled potatoes and celery root, halved cherry tomatoes. Sprinkle the salad with your favorite herbs, season with your favorite vegetable oil or low-fat sour cream.

9. Fish soufflé

Grind the white fish fillet into minced meat, add seasonings and herbs, just a little flour and milk. Spread by silicone molds and cook in a slow cooker in the “Steam” mode - you will get an original fish soufflé.

10. Fish steaks with tomato puree

Make tomato puree in a blender, add salt and marinate fish steaks in it. Fry onions and carrots, place steaks on top, pour tomato puree and simmer for about half an hour.