Fish dishes are widely used in dietary and therapeutic nutrition; they are valued for their high nutritional value, lower calorie content compared to many types of meat, the presence of essential fatty acids, and the content of a huge amount of vitamins, especially group B, and microelements. In addition, fish is easily digestible, has a very good taste and has a beneficial effect on the nervous system, thanks to the B complex of vitamins.
Baked fish in the oven is not only a healthy food dish, but also extremely tasty. In addition, the fish cooks quite quickly, which saves time - this is another advantage of the product. In terms of protein and nutrient content, sea and river inhabitants can easily compete with the best varieties of meat. For example, pike perch is superior in nutritional value to chicken, and carp is superior to beef.
The process of baking fish in the oven is as follows: the fish or its components are placed in a dish greased with a small amount of fat and placed in an oven preheated to 230-280 degrees. Especially tasty in the baked version are such types of fish as dentex, crucian carp, carp, cod, notothenia, halibut, grenadier, bluefish, merrow, sardine, sole, butterfish (butterfish), sea bass, mackerel.
You can bake the product with vegetables, especially potatoes, rice, cheese, milk, mushrooms, in foil using seasonings, mayonnaise, sour cream, flour, etc. It is not recommended to bake sea fish in breadcrumbs; it is better to use wheat flour in combination with potato flour in a 4:1 ratio for this purpose.
Features of oily fish
Tasty and nutritious oil fish, similar in taste to halibut, contains many important elements for the human body: magnesium, phosphorus, iron, and calcium... But oil fish is especially rich in chromium, which plays a significant role in the functioning of our endocrine system, supplies us with energy and at the same time prevents the body from overworking.
But there is also a fly in the ointment: butterfish is a fairly fatty fish, and therefore it is recommended to eat it in small quantities. Although this small amount is quite enough to benefit the cause: for example, 150 grams of oil fish per day will provide our body with half the daily protein requirement, and 100 grams of oil fish contains the daily requirement of chromium.
It is impossible not to mention contraindications: for those who suffer from chronic liver diseases or diseases of the gastrointestinal tract, it is better to avoid eating oily fish altogether - due to the same fat content.
Fish selection
If you buy uncut chilled fish, you need to pay attention to the following points:
- The scales should be smooth and shiny, covered with mucus.
- The abdomen should be firm, not bloated.
- The eyes of fresh fish can only be transparent, elastic and shiny.
- The smell of fresh fish should not have any unpleasant or sour overtones.
Recipe for butterfish steak in the oven
Ingredients:
- butter fish (steaks) – 750 g;
- lemon juice – 20 ml;
- fresh rosemary – 2 sprigs;
- ground white pepper - to taste;
- garlic – 2-3 cloves;
- olive oil – 20 ml;
- salt - to taste.
Preparation
- We wash the butterfish steaks with running water, dry them, season with salt, ground white pepper and rub with a mixture of olive oil, lemon juice, peeled and squeezed garlic and finely chopped fresh rosemary needles.
- Next, you can do it in two ways: bake the steaks in foil, having previously wrapped each of them and placed them on a baking sheet in an oven preheated to 180 degrees and left for thirty minutes. Or simply place the fish on a baking sheet and fry at a temperature of 200 degrees until the desired brownness.
- When ready, place the fish steaks on napkins or a paper towel and let the excess fat be absorbed. Then we transfer it to a dish and we can serve.
Butterfish with risotto
Ingredients:
- 1 shallot
- 1 cup mushrooms
- 2 tablespoons vegetable oil
- 2 tablespoons butter
- 1 tablespoon fresh thyme
- 500 grams of sea fish fillet
- Seasoning for fish
- ¼ tsp. dry celery
- ¼ tsp. ground coriander
- ¼ spoon of salt
How to cook butterfish?
- First, you need to prepare the mushrooms. Heat the vegetable oil, put the butter in the container too. Add the mushrooms and simmer for 4 minutes, then add the thyme leaves, fry for another 2 minutes and remove from the heat, reserving the liquid for the risotto.
- Preheat the oven to 180 degrees. Heat vegetable oil in a saucepan over medium heat, add rice, stir. Cook it for 1 minute, then pour in the white wine and stir constantly. Most of the liquid should evaporate.
- Then add the mushrooms and the liquid that remained after frying them, as well as the spices. Simmer over medium heat until all the liquid is gone.
- In a separate frying pan, fry the salted fillet on each side for 3 minutes, then place in a preheated oven for 5 minutes.
- Serve risotto with fish.
It should be remembered that several species of ocean inhabitants are hidden under the trade name “butterfish”: escolar, toothfish, stromateus, seriolella and “butterfish”, which is caught off the coast of the United States. All these representatives of marine fauna belong to different families. The only thing they have in common is their taste. Why are these fish called oil fish? Their meat is fatty, even in excess. Therefore, the preferred way to cook butterfish is on the grill. If you subject them to another method of culinary processing, you must first cut off the head and hang the carcasses by the tail. This will drain off excess fat. In this article we will consider only one of the representatives of oil fish - escolar. Read about its beneficial properties and possible harm in our article. We will also provide several recipes for escolar dishes.
Description of the fish
The second name for escolar is a delicious gray mackerel. It is found in the thickness of near-surface waters. There is no commercial fishing for it, but it is caught in nets along with tuna. Delicious mackerel is found in abundance off the coasts of New Zealand and Australia, but is also found in tropical and temperate seas. Escolar is a fairly large fish. On average, it grows up to one meter and weighs as much as thirty kilograms. This fish belongs to the gempilidae family. Its color is dark brown, and its lateral keel protrudes too much. Escolar feeds on crustaceans, squids and small fish. Reviews often compare the taste of this fish to fatty halibut. Delicious mackerel has dense white meat with a delicate consistency. It is good for smoking and making balyks. Delicious mackerel arrives on the shelves of our stores already in frozen form.
Fish escolar: benefits and harm
The name “oil” speaks for itself. This fish contains a lot of fat. But, unlike salmon, salmon and chum salmon, escolar also contains additional oils - monoglycerides. While other unsaturated fish oils are absorbed by the human body, this wax is not. The stomach simply does not contain the necessary enzymes to break down this substance. Therefore, consuming escolar can cause dyspepsia and diarrhea, which worsens when combining fish with tomatoes. Thus, delicacy mackerel is good for those suffering from constipation as it has a laxative effect. Oily fish should be eaten with caution by people suffering from diseases of the gastrointestinal tract, especially the liver, as well as by diabetics. It should be remembered that escolar is a high-calorie fish. And even very much so. One hundred grams of product contains one hundred and thirteen kilocalories. But at the same time, the tender white meat of this fish is rich in vitamins, amino acids, macro- and microelements. Ecolar is good for heart-throbs to eat, because potassium, contained in abundance in gray mackerel, strengthens the walls of blood vessels. Unsaturated fats have a rejuvenating effect, make hair shiny and thick, and nails strong.
Fish escolar popular recipes. Argentine style butterfish
Delicious mackerel is baked, fried or stewed. Here is the first recipe from Argentina. Mix half a glass of orange and two tablespoons of lemon juice. Beat with 2 tbsp. l. olive oil and 1 tbsp. l. soy sauce. To this emulsion add a generous pinch of chopped fresh basil, two chopped cloves of garlic, black pepper, and salt. Pour the marinade into a tight bag. Let's put four escolar steaks there. Tie the bag tightly, shake and put in the refrigerator for two hours. Let's bake a large red bell pepper. Cut it, remove the seeds, remove the skin, cut the pulp into pieces. Add twelve olives, cut into rings, chopped red onion and a pinch of basil. Season this mixture with a soup spoon of vinegar and twice the amount of olive oil. Fry the escolar in a frying pan. Garnish with vegetable mixture.
Baked butterfish
Chop three cloves of garlic and crush it with a mortar and a few sprigs of parsley, a pinch of salt and a spoonful of olive oil. If we have frozen escolar at our disposal, the fish should stand in the refrigerator overnight. Then water will not flow from it. Rinse four fillets, dry and rub with garlic marinade. Place in the refrigerator for an hour. We set the oven to preheat at 150 o C. Place the fillet on a wire rack, under which we place a baking sheet - after all, escolar is an oily fish and will give a lot of fat when baked. Cook without turning over for less than half an hour. Five minutes before the expiration date, sprinkle the fish with three tablespoons of Parmesan. Quickly prepare the sauce: mash a clove of garlic with a yolk and a spoonful of lemon juice in a mortar. Add salt to taste. Serve the fish with salad, pouring sauce over it.
Escolar with aromatic herbs
We cut the cut fish carcass crosswise in four places. Rub the outside and inside with lime juice, pepper and salt. In the middle of the carcass we place several sprigs of mint, parsley and rosemary, and two rings of hot pepper. Line a baking sheet with foil. We lay out the fish. Insert lime slices into the slits. Place pepper rings on top. Cover with a second piece of foil and seal with an envelope. Let it soak for an hour, then bake for ten minutes at a temperature of two hundred and thirty degrees Celsius. Serve with a sauce made from a mixture of olive oil and finely chopped mint.
Delicious gray mackerel with soy sauce
Escolar fish, recipes for which can be found in many cuisines around the world, is very popular in the countries of Southeast Asia. Pour 120 ml of soy sauce into a bowl. We dilute it with 50 ml of water. Add a small bunch of chopped green onions and a teaspoon of ground ginger to the marinade. Cut off the skin from the escolar fillet (300-400 grams). Marinate the fillet for at least half an hour. Periodically turn the pieces over so that the escolar is soaked on all sides. Place on a towel. Then we place it on a wire rack, under which we place a baking tray to catch the dripping fat. Bake for about fifteen minutes at 220 degrees. Separately prepare boiled rice. Place pieces of fish on it. The recipe recommends mixing soy sauce with a spoon of honey. Pour this dressing over the finished dish.
Risotto with fish
Place two tablespoons of butter and vegetable oil in a frying pan. When the fat is hot, place a cup of prepared mushrooms there. Simmer for four minutes, then add a spoonful of fresh thyme leaves. Fry for another two minutes. Add rice and white wine. Simmer until the liquid evaporates. In a separate frying pan, fry the salted escolar. Fish (reviews mention this) does not require much fat. It is enough to grease the frying pan with oil, as for pancakes. Escolar is fried for three minutes for each side. Place the fish pieces on top of the risotto. Place in the oven for another five minutes.
Butterfish has appeared on the shelves of fish stores recently, and few people know how to cook it properly. Today we want to talk about the secrets of its preparation. Its taste is similar to swordfish, only a little fattier. It is grown in Venezuela and is sometimes sold as “White Tuna”. Why? Because in texture and taste it is somewhat reminiscent of tuna, but only the meat of butterfish is white. The official name of butterfish is escolar.
Butterfish: recipe with garlic and herbs
Ingredients:
800 grams butterfish steak
1 tablespoon lemon juice
2 tablespoons chopped fresh rosemary
2 cloves garlic
Salt and pepper
Preparation:
Mix vegetable oil, lemon juice, rosemary and garlic
Rinse the fish under water, then brush with pepper and salt. Rub with chopped and rosemary.
Wrap each steak in foil and bake in the oven preheated to 180 degrees for 20-25 minutes.
You can check the readiness of the fish by slightly cutting the foil.
Cooking butterfish on the grill
Ingredients: 
4 fillets escolar
Vegetable oil
Salt and pepper
2 cups chopped peeled white potatoes
3 tbsp. olive oil
2 cups mushrooms
100 grams of asparagus
Frozen currants
1 tsp. finely chopped parsley
Fresh Herb Blend
Preparation:
Preheat the grill. Brush the fillets with 1 tablespoon vegetable oil, sprinkle with salt and pepper, and set aside.
In a frying pan, fry the potatoes in oil until golden brown, then drain on paper towels to remove excess oil.
Place the fillets on the grill and cook on each side for 3-4 minutes.
Heat 2 tablespoons olive oil in a large saucepan. When hot, add finely chopped mushrooms. Season with salt and pepper.
Fry for 10 minutes until the mushrooms are cooked. Add potatoes, thawed currants and spices, remove from heat, add parsley
Boil asparagus in salted water for 4-5 minutes.
Place a mixture of potatoes and mushrooms on a plate, boiled asparagus and fish on top. Top the dish with hollandaise sauce.
Butterfish with risotto
Ingredients: 
1 shallot
1 cup mushrooms
2 tablespoons vegetable oil
2 tablespoons butter
1 tablespoon fresh thyme
500 grams of sea fish fillet
Seasoning for fish
¼ tsp. dry celery
¼ tsp. ground coriander
¼ spoon of salt
How to cook butterfish:
First, you need to prepare the mushrooms. Heat the vegetable oil, put the butter in the container too. Add the mushrooms and simmer for 4 minutes, then add the thyme leaves, fry for another 2 minutes and remove from the heat, reserving the liquid for the risotto.
Preheat the oven to 180 degrees.
Heat vegetable oil in a saucepan over medium heat, add rice, stir. Cook it for 1 minute, then pour in the white wine and stir constantly. Most of the liquid should evaporate. Then add the mushrooms and the liquid that remained after frying them, as well as the spices. Simmer over medium heat until all the liquid is gone.
In a separate frying pan, fry the salted fillet on each side for 3 minutes, then place in a preheated oven for 5 minutes.
Serve risotto with fish.
We all know that residents of northern countries often look younger than their age. Researchers claim that the reason for this is the systematic consumption of fish, which contains the strongest antioxidants and omega-3 fatty acids, which help improve skin elasticity, as well as restore its healthy glow and glow. Today we will talk about butter fish. It also contains substances necessary for the body, and also has a unique taste.
To eat or not to eat, that is the question
In our country you don’t often see it on tables, but among Americans it is a real delicacy. But on the Internet, as in many cookbooks, reviews about butterfish are quite contradictory. And the main reason for this is problems with assimilation. They arise due to excessive fat content of meat.
In general, the concept of “butterfish” does not refer to a specific species, but rather is a collective one. After all, underneath it lies varieties such as escolar, stromatea, and seriolella. The fat content of some of them can reach more than 20%.
But, despite all the controversy, these fish have their own impressive list of beneficial properties:
- They are recommended for consumption by those who suffer from diseases of the cardiovascular system, as they are one of the most significant sources of protein. In addition, it is the presence of such fish in the diet that helps strengthen blood vessels.
- If you suffer from constipation, this product is for you. It has a mild and, most importantly, natural laxative effect.
- It is beneficial for those who want to increase the body’s defenses due to the content of the well-known .
- Fish will be especially beneficial for women. The unsaturated fats included in its composition have a positive effect on the condition of hair, nails and skin. They also improve well-being during menstruation and menopause, reducing discomfort and reducing pain levels.
What then is the harm? It lies in the reverse side of the benefits of the laxative effect. If improperly processed or consumed excessively, the product can cause flatulence and diarrhea. In rare cases, nausea and even vomiting. All this happens due to the fact that gempilotoxin enters the body, which is not digested. But at the same time, a large amount of fat provokes the release of additional amounts of bile, which can neutralize and help remove this substance.
Such cases usually occur when consuming freshly frozen cooked carcasses. In the case of hot and cold smoked products, unpleasant consequences are almost never observed.
As you understand, the main thing in this case is proper preparation. And we will be happy to share several recipes with you.
Grilled
This is one of the most optimal ways to get rid of excess fat. For preparation you will need:
- fillet - 1 kg;
- garlic - 3 cloves;
- rosemary - 2 sprigs;
- lemon ‒ ½ piece;
- greenery;
- spices.
Cut the fillet into portions, sprinkle with spices, grate with crushed garlic, pour over lemon juice, place in a deep container, not forgetting about the rosemary. Place in the refrigerator for 1 hour.
Then bake on a wire rack for 15 minutes on each side. Serve with greens. Grilled vegetables are also suitable as a side dish.
Stuffed with fruits
This unusual recipe will appeal to fans of culinary experiments. Required:
- whole carcass - 1 kg;
- grapes - 100 g;
- apples - 1 piece;
- tomatoes - 2 pcs;
- onion - 1 piece;
- spices.
Unlike other types, it is better to bake butterfish with its scales, so it will be more juicy. But to get rid of excess fat, you need to make cuts on the carcass. After cleaning it inside, you need to stuff the middle with grapes and apple slices, as well as finely chopped vegetables. Bake in the oven for 1 hour.
In béarnaise sauce
It’s not at all difficult to prepare such a seemingly delicious dish. You will need:
- fillet - 4 pcs.;
- dry red wine ‒ ½ tbsp.;
- wine vinegar ‒ ½ tbsp.;
- shallots - 50-70 g;
- butter - 40 g;
- dill;
- thyme;
- black pepper;
- salt.
First you need to make the sauce. To do this, mix wine and vinegar in a deep container, add dill, onion and black pepper, let it boil, add thyme sprigs and cook until thickened. The result should be no more than 20-30 g of béarnaise. Then add butter to it, beat it well, season with salt and leave to cool at room temperature.
Fry the fillet in a small amount of hot olive oil, sprinkle with salt and pepper. Then place on a napkin, wait until the excess fat is gone, pour over the sauce and serve.
Undoubtedly, the butterfish dishes you prepare will be aromatic and tasty. But don't get carried away. One serving piece weighing about 150 g will be enough to satisfy your gastronomic curiosity and saturate your body with the right amount of protein. Bon appetit!
Baked butterfish
Butterfish is very tasty, nutritious (by the way, it tastes similar to halibut) and is rich in many essential elements for the human body. It contains phosphorus, magnesium, potassium, iron, and, most importantly, chromium, which allows the human body to constantly be in good shape - all these are unconditional arguments in favor of its use.
But there is also an argument against it: butterfish is quite fatty, and therefore should be consumed in small quantities. It is enough to just eat 150 grams of oil fish per day. By the way, it is this amount of oil fish that will provide the human body with half the daily requirement of protein.
But there are also contraindications - due to the same fat content of the fish: it is better to refrain from eating oily fish for people suffering from inflammatory diseases of the gastrointestinal tract and chronic liver diseases.
Well, you can cook butterfish in a variety of ways: boiling, stewing, frying, baking, and grilling.
Ingredients:
- butterfish fillet - 500-700 grams,
- lemon juice,
- vegetable oil,
- sleeve for baking,
- salt - to taste,
- pepper - to taste.
Method for preparing butter fish:
Butterfish fillets should be cut into portions.
Then you need to mix vegetable oil and lemon juice and marinate the fish fillet in this mixture (leave it for half an hour).
After this time, the fish must be salted and peppered, and then placed in a special baking sleeve.
Bake butter fish for about half an hour in the oven at 180 degrees.
Bon appetit!
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