Nutritionists do not in vain attribute lean fish to healthy diet food.
Properly prepared, oily fish with vegetables will never lead you and yours to fullness.
About 15% of fish meat is a high-quality protein, which contains all the necessary human body amino acids.
The fat content of fish is quite an important indicator and directly depends on its variety. The fat content of fish also varies depending on the time of year.
As a rule, the "fattest" fish becomes by the spawning period.
Lean varieties (fat content up to 4%),
-medium fat varieties(from 4 to 8% fat) and
Fatty varieties (more than 8% fat).
Lean fish include:
Cod (0.3% fat), haddock (0.5% fat), navaga (0.8-1.4% fat), silver hake (0.8-1.4%), pollock (0.5- 0.9% fat), pollock (up to 2%), cod, blue whiting, river perch, bream, pike, roach, mullet (1.3-4% fat), all types of mollusks and crayfish families.
The meat of these varieties is low in calories. Calorie content of meat, for example, 70-90 kilocalories, cod - 70-90 kcal, and flounder - 80 kcal. You can cook and eat these varieties of fish at least every day and without worrying about gaining excess weight.
The average calorie content of these fish varieties is comparable to the calorie content of meat: for lean herring it is 120-140 kilocalories, for tuna it is 130-140 kcal, for carp it is 90-120 kcal.
The calorie content here is already quite high. So, fatty herring has a calorie content of 210-250 kilocalories per 100 grams, fatty mackerel - 180-220 kilocalories.
White dense cod meat contains 18–19% protein; it has very little fat (0.3–0.4%), practically no cholesterol, and contains useful phospholipids. Cod meat does not contain small muscle bones.
Freshwater fish of moderately fatty and lean varieties from the carp family, which include carp, bream, tench, vobla, crucian carp, carp, asp, ide and silver carp, are highly valued as a source of complete protein and.
Although some varieties of fish have a lot of fat, these fats are useful, unsaturated fatty acids. Separately, it is necessary to mention herring, mackerel, sprat, eel and cod liver, as fish, which contains the most unsaturated fatty acids. However, if you have elevated blood cholesterol levels, mackerel will have to be abandoned, because. it stimulates the production of bad cholesterol.
Interestingly, the fattest fish in the world lives in Lake Baikal. This is the Baikal golomyanka (Comephorus baikalensis). Her body is almost 40% fat. The rest is a large head with a huge mouth, fins and spine.
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Easy lean fish recipes
Cod steaks with potatoes
Ingredients: 600 g cod fillet, 8 potato tubers, 1 onion, 1 lemon, 2 tablespoons olive oil, 2 tablespoons lemon juice, 2 tablespoons yogurt, 2 tablespoons rye flour, 1 tablespoon grated horseradish, 1 bunch of parsley, pepper, salt,
Peel potatoes, wash, chop coarsely and boil in salted water. Onion peel, wash, cut into rings. Wash the lemon, cut into slices. Wash parsley, finely chop. Rinse cod fillet, cut portioned pieces, salt, pepper, roll in flour and fry in olive oil. To prepare the sauce, mix yogurt with lemon juice, horseradish and part of parsley. Arrange the steaks and potatoes on plates, pour over the sauce, sprinkle with the remaining parsley and garnish with lemon slices and onion rings.
Pollock stewed with lemon
3 servings, cooking time 40 minutes, 176 kcal.
Ingredients: 600 g pollock, 200 ml vegetable broth, 2 carrots, 2 tomatoes, 1 onion, 1 celery root, 1 lemon, 2 tablespoons of olive oil, 2 bay leaves, 0.5 bunch of dill, pepper, salt.Clean the fish, gut, rinse, cut into portions, rub with salt and pepper. Peel the carrots and celery root, wash and cut into slices. Onion peel, wash, cut into rings. Wash the lemon, cut into slices. Wash the tomatoes, cut into slices. Wash dill greens. Saute carrots, celery and onions in olive oil. Put pollock in a saucepan with a thick bottom. Put browned vegetables and lemon slices on top. Pour in broth, add Bay leaf, stew on small fire covered 20 min. Arrange the finished fish on plates, decorate with tomato slices and dill sprigs.
Hake baked with apples
4 servings, 45 minutes, 78 kcal
Ingredients: 1 hake, 1 apple, 1 onion, 100 g small carrots, 70 g of rice noodles, 0.5 bunch of green onions, 1 tablespoon of lemon juice, 0.5 teaspoon of mustard seeds, 2-3 sprigs of dill, pepper, salt.
Wash the apple, remove the core, cut into slices. Grate the prepared hake inside and out with salt and pepper, stuff with an apple, sprinkle with lemon juice, sprinkle with mustard seeds and wrap in foil. Bake in preheated oven for 30-35 minutes. rice noodles boil in salted water, put on a sieve. Peel the carrots, wash, boil in salted water.
Onion clean, wash, cut decorations out of it. green onion wash, finely chop (leave a few feathers for decoration). Wash dill greens. Put the finished fish on a dish, garnish with noodles and carrots, sprinkle green onion. Decorate the dish with onion decorations and green onion feathers.
Flounder stewed with cabbage and leeks
Ingredients: 600 g flounder fillet, 500 g Chinese cabbage, 100 pickled champignons, 2 leek stalks, 200 ml vegetable broth, 3 tablespoons soy sauce, 2 tablespoons of lemon juice, 0.5 bunch of parsley, ground paprika, pepper.
Rinse the flounder fillet, cut into small pieces. Chinese cabbage wash, cut. Wash the leeks, cut into rings. Cut marinated champignons into thin slices. Wash parsley, finely chop. Bring the broth to a boil, add soy sauce and lemon juice. Put pieces of flounder in the broth, simmer for 5 minutes. Add leek, cabbage and mushrooms, simmer for another 7-10 minutes. Season the dish with paprika and pepper, mix, arrange on plates and sprinkle with parsley.
Navaga stewed with tomatoes and bell peppers2 servings, 45 minutes, 185 kcal.
Ingredients: 500 g navaga fillet, 2 red bell peppers, 2 tomatoes, 1 parsley root, 1 celery root, 1 onion, 1 tablespoon olive oil, 2 lemon slices, 0.5 teaspoon mustard seeds, 0.5 bunch parsley , pepper, salt.
Rinse the navaga fillet, pat dry with a napkin, cut into small pieces, salt and pepper. Wash the tomatoes, pour over boiling water, remove the skin and cut into small pieces. Wash the bell pepper, remove the stalks and seeds, pour over with boiling water and cut into strips. Peel the parsley and celery roots, wash and finely chop. Wash parsley, finely chop.
Peel the onion, wash, finely chop, fry in olive oil. Put the roots in a saucepan, pour in 350 ml of water, salt, bring to a boil. Put the fish in a saucepan and simmer over low heat under the lid for 10 minutes. Add tomatoes, onions, bell pepper and mustard seeds, simmer until tender. Arrange the fish on plates, garnish with lemon slices and sprinkle with parsley.
4 servings, 35 minutes 176 kcal.
Ingredients: 500 g king perch fillet, 250 g canned seaweed, 1 orange, 1 radish, 2 tablespoons lemon juice, 1 tablespoon olive oil, 1 tablespoon sesame oil, 1 teaspoon apple cider vinegar, spices for fish, salt.
Rinse the king perch fillet, cut into narrow long strips and marinate for 15 minutes in a mixture of lemon juice, olive oil, spices and salt. Season seaweed with sesame oil and vinegar. Clean the radish, wash it, cut out decorations in the form of flowers from it. Wash the orange, cut into semicircles.
Alternately string orange semicircles and fish pieces on wooden skewers, bake in a preheated oven for 20-25 minutes. Arrange the finished fish on plates, decorate with radish flowers. Serve seaweed separately.
Hake and shrimp meatballs4 servings, 45 minutes, 179 kcal.
Ingredients: 500 g hake fillet, 250 g peeled shrimp, 150 ml fish broth, 2 bell peppers, 2 tomatoes, 1 onion, 1 egg, 0.5 bunch parsley, 0.5 bunch green onions, 2 tablespoons olive oil, 2 tablespoons rice, red and black ground pepper, salt.
Rinse the hake fillet, pass through a meat grinder. Cut shrimp, mix with minced fish, add the egg and washed rice, salt, pepper, mix and form meatballs. Wash the tomatoes, pour over boiling water, cut into pieces. Wash the bell pepper, remove the stalks and seeds, cut into half rings. Peel onion, wash, cut into rings. Fry the vegetables in a frying pan in hot oil for 5 minutes, put the meatballs on top, pour the broth and simmer under the lid for 10-15 minutes. Wash green onions and parsley, finely chop. Ready meatballs Arrange the vegetables on plates, sprinkle with parsley and green onions.
Boiled pollock with spicy tomato sauce4 servings, 45 minutes, 165 kcal.
Ingredients: 800 g pollock fillet, 4 tomatoes, 1 tablespoon apple cider vinegar, 1 teaspoon sugar, 1 teaspoon cumin seeds, 0.5 bunch cilantro, 0.5 bunch dill, 0.25 teaspoon mustard seeds, 0, 25 teaspoons of grated pickled ginger, red and black ground pepper, salt.
Rinse pollock fillet, boil in salted water, cut into small pieces. Wash the tomatoes, pour over with boiling water, remove the skin and rub through a sieve. Add sugar, salt, pepper, mustard and cumin seeds, ginger and vinegar to the resulting puree, mix and bring to a boil over low heat with constant stirring. Wash greens of cilantro and dill, finely chop. Arrange the fish on plates, pour over the sauce, sprinkle with dill and cilantro.
2 servings, 45 minutes, 198 kcal.
Ingredients: 400 g of pollock, 200 g of frozen broccoli, 4 potato tubers, 1 onion, 1.5 tablespoons of breadcrumbs, 1.5 tablespoons of vegetable oil, 1 tablespoon of lemon juice, 0.5 bunch of dill, pepper, salt.
Cut the prepared pollock into small pieces, salt, pepper, sprinkle with lemon juice and roll in breadcrumbs. Fry in vegetable oil, put on a paper towel to absorb excess oil. Wash potatoes, boil in salted water, peel and cut into slices. Hot potatoes can be rubbed through a grater.
Boil broccoli in salted water, drain. Wash dill greens. Onion peel, wash, cut into rings. Arrange fish, potatoes and broccoli on plates, garnish with dill sprigs and onion rings.
Flounder baked with onions and mushrooms4 servings, 45 minutes, 218 kcal.
Ingredients: 800 g flounder fillet, 250 g champignons, 100 ml mushroom broth, 2 onions, 2 tablespoons of olive oil, 1 bunch of parsley, ground coriander, red and black ground pepper, salt.
Rinse the flounder fillet, cut into portions. Wash mushrooms, cut into slices. Peel, wash, cut the onion into half rings and fry in olive oil (1.5 tablespoons) along with mushrooms. Wash parsley, finely chop. Put the pieces of flounder in a baking dish greased with the remaining oil, salt, pepper, sprinkle with coriander. Put the mushrooms and onions on top, pour over the heated broth and put in the preheated oven for 25-30 minutes. Arrange the finished fish on plates, sprinkle with parsley and serve.
Hake baked with parsley
4 servings, 45 minutes, 168 kcal.
Ingredients: 800 g hake fillet, 2 tomatoes, 2 garlic cloves, 2 tablespoons lemon juice, 2 tablespoons olive oil, 2 tablespoons breadcrumbs, 1 bunch parsley, pepper, salt.
Peel the garlic, wash, chop with a garlic press. Rinse the fish, cut into portions, rub with salt, pepper and garlic, leave for 10 minutes, then put in a baking dish. Wash parsley, finely chop (leave a few branches for decoration), mix with breadcrumbs, lemon juice and olive oil. Lubricate the pieces of fish with the resulting mixture and bake in a preheated oven for 20-25 minutes. Wash the tomatoes, cut into slices. Arrange the finished fish on plates, decorate with tomato slices and the remaining parsley sprigs.
Hake baked with shiitake 
2 servings, 45 minutes, 214 kcal.
Ingredients: 400 g hake fillet, 250 g shiitake, 100 g rice vermicelli, 70 g of Korean carrots, 1 onion, 2 tablespoons of lemon juice, 1 tablespoon of olive oil, 1 tablespoon of soy sauce, 0.5 bunch of parsley, pepper, salt.
Rinse the hake fillet, cut into small pieces, sprinkle with lemon juice, pepper and salt. Rinse shiitake, fry in olive oil, salt. Put the fish and mushrooms in a baking dish, put in a preheated oven for 20 minutes.
Onion peel, wash, cut into rings. Wash parsley, finely chop. Boil vermicelli in salted water, put on a sieve, mix with Korean carrots and parsley, put on the fish.
Drizzle with soy sauce, bake for another 2-3 minutes. Arrange the finished dish on plates and serve.
Indonesian sea bass4 servings, 45 minutes, 219 kcal
Ingredients: 400 g fillet sea bass, 200 g brown rice, 100 ml vegetable broth, 2 onions, 2 bananas, 1 lime, 2-3 tablespoons of olive oil, 1 bunch of lettuce, pepper, salt.
Wash the lime, cut in half, cut one half into slices, squeeze the juice from the second. Rinse the sea bass fillet, cut into small pieces, sprinkle with lime juice, salt and pepper. Peel, wash, finely chop the onion and fry in olive oil (1 tablespoon).
Pour the fish with broth, simmer over low heat until tender.
Rinse the rice in salted water, put it on a sieve, mix with onions and fish. Peel bananas, wash, cut diagonally into thin slices and fry in the remaining oil. Place on paper towel to absorb excess oil. Wash the lettuce leaves, pat dry and place on a plate. Lay rice with fish in a pile on lettuce leaves, put slices of bananas and lime slices around.
Vietnamese halibut
4 servings, 45 minutes, 187 kcal.
Ingredients: 600 g halibut fillet, 2 tomatoes, 2 bell peppers, 2 garlic cloves, 1 lime, 2 tablespoons lime juice, 1 tablespoon fish sauce, 1 tablespoon sesame oil, 1 tablespoon grated ginger, 1 teaspoon sugar, 2-3 sprigs of mint pepper, salt.
Rinse halibut fillet, cut into portions. Mix lemon juice Sesame oil, fish sauce. pepper, sugar and salt, pour the resulting marinade over the fish and leave for 10 minutes. Wash the tomatoes, pour over with boiling water, remove the skin and cut into small cubes. Peel the garlic, wash, finely chop. Wash the bell pepper, remove the stalks and seeds, chop finely, mix with tomatoes, ginger and garlic. Wash the mint, chop finely. Wash the lime, cut into slices. Lay on pieces of fish vegetable mix, pour over the marinade and wrap each piece in food foil. Cook in preheated oven for 20-25 minutes. Arrange: fish on plates, sprinkle with mint and garnish with lime slices.
Flounder in Greek
4 servings, 45 minutes, 199 kcal.
Ingredients: 600 g flounder fillet, 2 onions, 2 tomatoes, 2 eggplants, 2 cloves of garlic, 3 tablespoons of olive oil, 1 bunch of basil greens, 1 lemon, pepper, salt.
Rinse the flounder fillet, cut into small pieces, salt and pepper. Onion peel, wash, cut into rings. Garlic peel, wash, finely chop and fry with onion in olive oil (1 tablespoon).
Wash the tomatoes, cut into slices. Wash eggplants, cut into slices, fry in the remaining May. Wash the lemon, cut into slices. Wash the basil greens, finely chop. In a baking dish, lay layers of eggplant, fish, onions and garlic, tomatoes. Place in a preheated oven for 25-30 minutes. Arrange the finished fish and vegetables on plates, sprinkle with basil and garnish with lemon slices.
Gleb Glagolkin
Recipes - DV Nesterova.
Fish dishes are a source of vitamins and minerals for health and beauty. Its composition includes healthy fats(omega-3), phosphorus, magnesium, iron, zinc, vitamins A, D and E.We suggest you go beyond one fish day a week and diversify your menu simple recipes. Dietary fish in the oven in several variations - appetizing, tasty, healthy.
Mackerel with lemon and herbs
Ingredients:
- mackerel - 1 pc.
- lemon - ½ pc.
- bulb - 1 pc.
- tomato - 1 pc.
- garlic - 2 teeth
- tomato paste home cooking- 2 tsp
- mustard - 2 tsp
- oregano
- sugar (we recommend a sweetener)
- dry basil
- black pepper
How to cook?
- Wash the fish, cut lengthwise, remove the insides and head.
- Peel the onion and garlic and chop finely. Also chop the tomato.
- Then mix all the ingredients in a bowl, adding tomato paste, mustard, oregano, sweetener, dry basil, salt, pepper and lemon juice.
- Stuff the fish with the resulting vegetable mass with spices. Lay lemon half rings on top and leave the dish for 15-20 minutes so that it is saturated with marinade.
- Bake the fish in the oven at 180-190 degrees for about 45 minutes.
- Serve the finished dietary fish dish to the table, garnished with fresh herbs and lemon.
Baked Dorado
Ingredients:
- dorado - 1 pc.
- lemon - 1 pc.
- olive oil - 20 g
- fresh basil - 1 bunch
- pepper
How to cook?
- Wash the fish, remove the insides from it, then wash and dry again.
- Grease half of a wide sheet of foil large quantity olive oil. Put the fish on it, salt it, pepper it and rub oil on both sides.
- Cut the lemon in two. Grind one half, and squeeze the juice from the other and sprinkle the fish with it.
- Put the crushed lemon together with a bunch of basil in the belly, wrap the fish in foil and put it in the oven for 20-25 minutes.
Dietary fish in the oven: cod with cheese
Ingredients:
- cod - 1 pc. (335 g)
- natural yogurt drinking - 80 g
- cheese (any low-calorie) - 60 g
- spices
- garlic
How to cook?
- Wash the cod fillets, cut into pieces, salt and pepper each.
- Put the fish in a bowl, cover with natural yogurt (50 g) and leave for 15-20 minutes.
- Cover the baking dish with foil, put the cod marinated in yogurt on it and send it to the oven for 20 minutes. Bake at a temperature of 180-200 degrees.
- Mix 30 g of yogurt with grated cheese and finely chopped garlic. Mix all the ingredients well and put on almost cooked fish. Bake the dish for another 10 minutes until golden brown.
Salmon with vegetables
Ingredients:
- salmon (steak) - 250 g
- green beans - 200 g
- lemon - 1 pc.
- cherry - 200 g
- radish - 200 g
- soy sauce
How to cook?
- Wash the fish, brush with olive oil, soy sauce and rub with spices.
- Place it on a baking sheet folded in the shape of a rectangle, tightly wrap the edges of the foil, and put the dish in the oven for 20 minutes. Bake fish at 180 degrees.
- Meanwhile, boil the beans, chop the radishes and tomatoes.
- Before serving, drizzle the salmon with lemon juice and your diet fish in the oven with vegetable side dish ready!
Baked cod with cheese and herbs
Ingredients:
- cod - 700 g
- cheese (any diet) - 3 tbsp. l.
- garlic - 10 g
- lemon juice - 1 tbsp. l.
- parsley
- spices
How to cook?
- Finely chop the garlic and fry it in a pan with a little salt.
- Mix garlic with grated cheese and finely chopped parsley.
- Place the fish fillet on a baking sheet, sprinkle it with lemon juice, and put a mixture of cheese with garlic, herbs on top and press down a little.
- Bake the dish for 10-15 minutes at a temperature of 180-190 degrees.
Baked hake fish with carrots and onions
Ingredients:
- hake fish - 600 g
- carrots - 2 pcs.
- onion - 2 pcs.
How to cook?
- Wash the fish and place on a baking sheet. Pour a little water into the bottom of the dish so that the dietary fish in the oven turns out juicy.
- Top the fish with sliced carrots and onions, adding a little salt.
- Bake the fish for about 40 minutes until fully cooked.
Your diet fish in the oven is ready to eat!
If you want the vegetables to be juicy and not dry out, cover the fish with foil before baking.
Salmon with bell pepper
Ingredients:
- salmon (steak) - 1 pc.
- bulb - 1 pc.
- carrots - 1 pc.
- bell pepper - 1 pc.
- spices
- greens
- lemon juice (optional)
How to cook?
- Wash the fish and rub with spices and finely chopped herbs.
- Cut the onion into cubes, and the bell pepper and carrot into strips.
- Make a "boat" out of food foil. First, place the vegetables there, and then the salmon steak, pour all the ingredients with lemon juice and tightly close the boat with foil.
- Bake dietary fish with vegetables for about 20-25 minutes at a temperature of 200 degrees.
Red fish steaks: a universal recipe
Ingredients:
- any red (or other) fish - 2 steaks
- onion - ½ pc.
- lemon - ½ pc.
- tomato - 1 pc.
- Bay leaf
- spices
- lemon juice
How to cook?
- Wash the fish and cut into steaks.
- Cover a baking sheet with foil, put finely chopped onion and a few slices of lemon on it.
- Season the steaks with salt, pepper, lemon juice and place them on a baking sheet. Place a tomato ring and a bay leaf on each stack.
- Wrap the fish in foil and bake it for 30 minutes at a temperature of 180-200 degrees.
Dietary fish in the oven can be different every day, but it must certainly be tasty and healthy. Do not be afraid to experiment, cook with love and you will succeed!
Prepared by Tatyana Krysyuk
Some people mistakenly believe that the diet is strictly limited to grains, vegetables, and meats. This opinion is fundamentally wrong, because for the normal functioning of the body, a complete set of vitamins and minerals is needed, which a person receives with food. good source amino acids and protein is a lean fish for the diet. Lists of permitted varieties include fish with less than 4% fat.
Scientists have long proven that fish plays a key role in dietary nutrition. What kind of fish can be eaten in the presence of concomitant diseases, the gastroenterologist will explain, but its presence in the diet is mandatory. Therefore, it should be contained in the menu of losing weight. Useful trace elements and vitamins provide health, and Omega-3 fatty acids will give beauty to hair and nails. Therefore, eating fish will help not only get rid of extra pounds, but also maintain external beauty.
fish for weight loss
The product is a source of high quality protein, which belongs to the group of easily digestible components. For example: meat delicacies are completely digested by the body in 4 hours, while fish - in 2. When compiling diet menu you can safely include fish in your evening meal.
Useful properties of the product are due to its unique composition, which includes:
- fatty amino acids Omega-3;
- vitamins of groups A, D, B;
- phosphorus, zinc and iodine.
The calorie content of a dish directly depends on the method of its preparation. Nutritionists recommend eating boiled or oven-baked fish. There are many diet recipes for fish dishes, thanks to which you can easily cook delicious and healthy lunch or dinner at home. Eat a delicacy 3 times a week to fully satisfy the body's natural need for useful substances oh and keep fit.
By eating seafood, you protect yourself from heart disease, increase immunity and ensure stable brain function.
Fish varieties - list
The calorie content of a particular variety directly depends on the level of its fat content. Popular dietary recipes are based on the preparation of low-fat fish, which is easy to find among river representatives.
- Fatty. As part of the product mass fraction fat is 8% or more. There are 230 kcal per 100 g, which significantly exceeds the calorie content of pork. These species include halibut, eel, mackerel.
- Medium fat. The amount of fat varies between 4-8%, and the calorie content is 120 kcal. Among the representatives - pink salmon, perch, trout.
- Low fat. Indispensable varieties of fish for the diet. The fat content does not exceed 4%, which makes it possible to attribute the product to the so-called "skinny" varieties. calories ready meal is only 80 kcal. These include blue whiting, roach, carp, rudd, etc.
Table of calories and fat content of fish
When compiling the daily menu, do not forget to include a fish steak or steam cutlet in it.
You can find out which lean fish in the diet is best from the table below.
Representatives elite grade red fish can hardly be attributed to low-fat varieties. Nutritionists distinguish trout and pink salmon as the most dietary of their kind. The fat content in them ranges up to 7%, and the calorie content exceeds the value of 150 kcal.
The presented low-fat varieties are easily digestible. In addition, they contain a large number of iodine, vitamin B, phosphorus. The Diet Varieties Calorie Table is designed as a guide to the correct diet menu.
When choosing a product for a diet, try to give preference to varieties with white meat. They are considered the most dietary and low-calorie. These include perch, cod and haddock.
Can fish be substituted
Seafood is a storehouse of unique vitamins and minerals that are difficult to find an alternative. Often, fish is called a meat substitute, especially in dietary nutrition. There are times when an allergy occurs to delicacies, then you have to think about an alternative.
On a diet, you can replace fish with products plant origin. These include soybeans, tofu cheese, and certain types of legumes. For example, in terms of amino acid content, one serving of lentils is in no way inferior to the same amount of fish delicacy. Of the negative points - amino acids of plant origin are absorbed much worse.
You can replace fish on a diet mushrooms and nuts. If you choose cashew nuts, then in addition to proteins and amino acids, the body will be enriched with phosphorus. When choosing nuts or mushrooms for a diet, remember that the daily portion should not exceed 50 g.
A great alternative to dietary fish delicacies - flax-seed. In addition to fatty acids, they contain zinc, iron and calcium. Flax seeds can be ground to a state of flour, consumed with kefir for breakfast or as self-dish instead of porridge. You can replace the fish sea kale from which nutritious dietary salads are obtained.
Specialists in correct and healthy eating It is advised to pay attention to dairy products, since they can replace animal protein to a greater extent. Milk, kefir and natural yogurt contain calcium, proteins and vitamins, which are essential for the normal functioning of the body.
Other sources
alternative the most valuable source amino acid is buckwheat grain. Healthy porridge forms the basis of even the most strict diets. The diet of an athlete and a patient with diseases of the intestines, liver and stomach cannot do without it.
This composition of this porridge is not in vain considered extremely nutritious. Coming to Russia from Ancient Greece(from where the name of buckwheat came from), all Slavs rightfully appreciated its benefits. Buckwheat- primordially Russian dish, which they ate to replenish their strength.
In general, nutritionists do not advise completely abandoning healthy seafood. Compensate for the lack of fatty acids and trace elements in the body due to herbal ingredients pretty hard. Eat fish delicacies at least a couple of times a week to maintain your health and figure.
Fish for medicinal purposes
Therapists declare the benefits of the product for the body and prescribe it as the basis of therapeutic nutrition. With a 5 table diet, the product is used to treat:
- cirrhosis of the liver;
- cholecystitis;
- hepatitis A;
- cholelithiasis.
Table number 5 is different varied menu, but at its origins is the obligatory use marine product. It is best to boil a piece in a double boiler or bake in the oven, but only after preliminary heat treatment. You can find recipes for fish dishes in books on healthy eating or ask your doctor.
During the diet period it is allowed to cook jellied fish, souffle or broths. You can stick to a diet of 5 tables for 1.5-2 years.
AT medicinal purposes it is recommended to use low-fat varieties of fish, the list of which is given above. If you are a fan of herring, then before eating it must be soaked in a mixture of milk and water. Ready-made delicacies are served as cold appetizers.
Salted and smoked fish
It's no secret that proper nutrition based on fresh food. Nutritionists do not prohibit adding salted fish to the diet. An exception in salted varieties can only be ram and fatty herring, which are cooked with a lot of salt.
There is even a popular food system - a salty diet. It is based on the use of salty foods and fasting days with their use. The addition of salted fish is not prohibited, but you must adhere to the recommended portion (100 g). Eating a delicacy is allowed only in the morning to avoid swelling of the face in the morning.
Eating smoked fish has its disadvantages:
- Any smoked meat contains substances that cause cancer.
- Due to the increased amount of salt, the liver and stomach suffer.
- The calorie content of a smoked product is much higher than that of a salted one. This is due to a special cooking technology.
Based on studies, nutritionists claim that the fat content of smoked fish is several times higher than that of fresh product.
Smoked meat lovers need not fret. As you know, the product can be hot or cold smoked. So here it is smoked fish which has undergone heat treatment not worth buying and using. Cold-smoked fish is less caloric, so occasionally it may appear on your table.
Cooking a delicacy
We have already decided that lean fish is not the only dish that is suitable for diet food. Recipes for preparing fish delicacies are quite diverse, which provides you with a large choice when compiling a menu.
Some nutritionists say that it is better to boil fish in a double boiler or bake in the oven without any extra additives. Place a piece of prepared fillet in lightly salted boiling water and serve when ready. This method of processing allows you to get dietary fish at no extra cost.
There are more delicious recipes that offer you to bake your favorite stuffed product or fry in a pan.
River representatives with the lowest fat content are suitable for baking and frying, including pollock, perch, pike and hake. AT boiled the use of tuna and salmon, which are high in protein, is recommended.
"Good" Dietary Grade Fish Will Saturate Your Body useful trace elements and make the weight loss process safe.
Nutritionists have debunked the myth that it is impossible to fry fish while following a diet. Regular fillet pieces can be fried in a small amount sunflower oil and with spices. It is not recommended to cook fish in batter or breadcrumbs.
Smoked, overly salted and fatty fish should be excluded from dietary intake forever and ever.
Fish is one of the healthy nutritious foods that will give not only health, but also help win excess weight. With a wide variety of recipes, you can create for yourself suitable menu throughout the diet. Daily use fish will make you healthy and beautiful.
Gastroenterologists and nutritionists agree that fish must be present on the menu of every person every week. Even if at the same time the person is not faced with the task of losing weight or improving health in any way. Fish is unique, very healthy, tasty and nutritional 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 the phosphorus from fish and other seafood. Iodine, on the other hand, regulates the work of the whole organism 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 right, fish is one of the most preferred foods - it is easily digested, satiates quickly and for a long time, and besides, it is delicious product, from which it is quite possible to prepare a beautiful holiday dinner. But of course for diet table only selected varieties of fish should be used. So, lean white fish is considered the most dietary - cod, pike perch, pollock, perch and so on. Of course, this fish does not have the same taste as the red one, 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
There is currently great amount fish recipes. But if you want to achieve weight loss, you need to pay special attention to the way you cook fish. Of course, for proper and dietary nutrition, it is not at all fit way frying - so there will be few useful substances in the product, but harmful ones will increase significantly. The perfect way prepare fish for a dietary table - baking in foil or a sleeve, this way the maximum of useful substances is preserved, the dish becomes very juicy, fragrant and soft. You can also choose to bake in the oven without foil or steam. Fish can be cooked diet soups, but it is important to ensure that the fish does not boil soft. In addition, it is undesirable to add frying to such soups.
Diet fish dishes: recipes for weight loss. 10 recipes for diet fish dishes
1. Fish soup with celery
Soup with celery can be prepared from any kind of fish, for diet recipe better take white fish lean grade. For soup, only medium-sized pieces cleaned of bones are taken, they are boiled for half an hour. Then add chopped celery root, parsley, carrots and cook for about 10 minutes more. Ready soup sprinkle with your favorite herbs.
2. Baked fish fillet
Wash the fillet of any white fish, sprinkle with lemon juice and add salt. Put on a baking sheet covered with tracing paper, put the sliced lemon on top. Bake for about 20 minutes.
3. Stewed capelin
Very tasty and quick dish to prepare stewed capelin. In a deep frying pan, you need to heat up a little vegetable oil, quickly put the grated carrots on it. In the same pan, put the peeled and washed capelin, salt and pepper. Add boiled water and cover the pan with a lid. The dish takes 15-20 minutes to cook.
4. Fish on vegetable pillow
Fish on a vegetable pillow is very easy to cook. First, a rather large amount of carrots and onions are simmered in a pan. Cod pieces are laid out on half the number of vegetables (it is better to cut them into steaks), poured over with lemon and covered with the second half of 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 confectionery sleeve. To do this, half rings are placed in the sleeve raw onion, then - pieces of cod, which are first sprinkled with your favorite spices, greens are placed on top of the sleeve and, if desired, pieces of tomatoes. The sleeve is tied and baked in the oven.
6. Braised pink salmon in milk
The easiest option is to put out the fish in milk. Put the 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 pike perch - wash and clean. Soak for a quarter of an hour in a mixture of soy sauce and water. Then take out, 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, chop with a fork. Add some boiled potatoes and celery root, cherry tomato halves. 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, quite a bit - flour and milk. Decompose by silicone molds and cook in a slow cooker in the "Steam" mode - you get the original fish soufflé.
10. Fish steaks with tomato puree
Make tomato puree in a blender, salt, marinate in it fish steaks. Fry onions and carrots, put steaks on top, pour tomato puree and simmer for about half an hour.
The value of fish is due to the content of polyunsaturated fatty acids in its composition.
In addition, fish is rich in such macro- and microelements necessary for health as iodine and phosphorus, fat-soluble vitamins D, E and A. The fatter the fish, the more Omega-3 polyunsaturated acids, respectively.
But even low-fat varieties are useful when eaten. Therefore, fish dishes must be included in the diet menu.
Types of fish according to their fat content
- Fat varieties- fat content in the composition of 8% or more. These include: halibut, mackerel, eel, fatty varieties of herring, sturgeon.
at the expense high content fat calorie content of some varieties significantly exceeds even lean pork and is 230-260 kcal. - Varieties of medium fat content- fat in the composition of 4-8%. These include sea bass, trout, tuna, pink salmon, low-fat herring, catfish. The calorie content of fish is on average 120-140 kcal.
- Low-fat varieties
- fish, which contains no more than 4% fat. They are also called skinny varieties.
These include cod, blue whiting, pollock, navaga, haddock, river perch, pike, burbot, pike perch, roach, asp, ice fish, carp, rudd.
The calorie content of this fish does not exceed 80-90 kcal.
When following a diet to lose weight, or for health reasons, nutritionists advise including low-fat fish varieties in the diet at least three times a week. Since the calorie and fat content in them is low, and protein is absorbed more easily than from meat.
Moreover, when losing weight, polyunsaturated fatty acids of fish are preferable in nutrition than saturated fat contained in meat. Fatty acids help control the work of hormones in the body that affect appetite and weight - leptins.
Diet fish dishes for weight loss
People who follow a diet in order to gain harmony need to carefully consider not only the choice of fat content of fish, but also the method of its preparation. Fried fish dishes for a diet menu are not suitable.
Even fish like flounder are best baked, although most cookbooks recommend them for frying.
Refusal of frying does not mean at all that during the diet you can only eat boiled fish. Delicious and varied fish dishes are obtained by baking in foil, cooking in a slow cooker or double boiler. 
Diet recipes for losing weight do not include an abundance of spices, mayonnaise, cheese and sour cream. But herbal seasonings and lemon juice are quite capable of emphasizing the fishy taste and making the dish not as bland as in the case of simple boiling.
For a side dish for low-fat fish dishes, dieters should choose vegetable stew or green salad.
Greek cod fillet
A great diet option cod dishes, which takes very little time to cook.
For two servings you will need:
- Cod fillets - two large.
- Coriander seeds - 2 tbsp. spoons.
- A mixture of herbal spices for fish.
- Olive oil - 1 tbsp. a spoon.
- Wine vinegar - 0.5 tbsp. spoons.
Wine vinegar, if necessary, is replaced with lemon juice in the same amount. Coriander gives a special piquancy to this dish. Its seeds must first be fried in a well-heated pan, stirring constantly, then crushed in a mortar.
Seasoning prepared in this way is much more aromatic. To prepare the dish, you need to preheat the oven to 180 0 C. While the oven is heating, grease the mold or baking sheet with olive oil.
Marinate the cod fillet in the mixture wine vinegar, herbal spices and ground coriander for 3 minutes. Put on a baking sheet, bake for 25 minutes.
Delicate pike perch soufflé
fish soufflé - great option for those who, during a diet, want to diversify the menu with an exquisite and delicate dish. For this recipe you will need a couple of cloves roasted garlic, it is better to prepare it in advance.
Required Ingredients:
- Fresh pike perch - 350 gr.
- White of two eggs.
- Low-fat cream - 100 ml.
- Roasted garlic.
- Ground pepper.
- Salt.
Cut and rinse the pike perch carcass, separate the bones and skin. Cut the resulting fillet into small pieces, place in a blender. 
There, in the blender bowl, pour the cream, put the garlic and spices, chop everything thoroughly. Separately beat egg whites with a pinch of salt.
Combine the fish mixture and whipped proteins in parts to obtain homogeneous mass. The consistency of the mass should resemble a cream.
While the oven is preheating to 150 0 C, form a soufflé. To do this, transfer the mass to cling film, twist to make it look like a sausage, tie the film well from the ends. Wrap the formed souffle with foil, place in the oven for 20-30 minutes.
At the same time, you can bake vegetables for a side dish. Taking the package out of the oven, let it cool, cut into portions, serve with vegetables. This soufflé is unusually airy, tasty both hot and chilled.
Pollack cutlets in a double boiler
Dishes cooked in a double boiler are simply created for dietary nutrition. They are lightweight and retain more beneficial vitamins than when cooking.
For steamed pollock cutlets you will need:
- Pollock -1.
- Dried white bread - 1 slice.
- Egg - 1.
- Milk - 3 tbsp. spoons.
- Vegetable oil - 1 tbsp. a spoon.
- Greens, parsley and dill.
- Salt.
Clean the pollock from the skin, separate the bones, dry with a towel, chop the resulting fillet in a blender or through a meat grinder. Slice white bread crumble and soak in milk.
When the bread absorbs milk, add the egg, mix, combine with fish fillet. Knead the minced meat, season with salt and chopped herbs. Pollock is a low-fat fish, so that the cutlets do not turn out too dry, you should add a spoonful of vegetable oil to the minced meat.
Form meatballs, put in a double boiler, cook for 20 minutes. At the same time, it will be good to cook vegetables for a side dish in the upper compartment of the double boiler. Pairs well with zucchini fish. cauliflower, broccoli, Bell pepper, tomatoes, carrots, spinach.
How to cook lean fish in a slow cooker can be found in the video.
List of fish varieties that can be included in the menu for pancreatitis
Not always the need to track the fat content of the diet is associated with the desire to become slimmer. Sometimes there are medical indications.
For example, with inflammation of the pancreas - pancreatitis. Regardless of whether it is an exacerbation of pancreatitis or a period of remission, fatty fish on the menu is contraindicated.
The pancreas of a person suffering from pancreatitis is simply unable to produce enough fat-breaking enzymes. And eating fatty fish varieties in food leads to symptoms such as nausea, stomach pain, diarrhea, and vomiting.
With an exacerbation of the disease, fish is contraindicated at all. After a week and during remission, lean types of fish are acceptable in the diet.
The most gentle fish varieties containing 1-2% fat:
- flounder;
- pike;
- whitefish;
- zander;
- white-eye;
- burbot;
- grayling;
- mullet.
Dishes from them can be eaten without fear of provoking an attack of acute pancreatitis.
Fish with a fat content of 2-4% in the diet will also not cause harm.
These are the following types:
- sea bass;
- trout;
- redfin mackerel;
- pollock;
- ice fish.
If a month has passed after the exacerbation of the disease and remission is observed, it is possible to use species of moderately fatty varieties, with 4 - 8% of the fat content:
- carp;
- river bream;
- carp;
- catfish
- herring;
- tuna;
- horse mackerel;
- chum salmon;
- spring capelin.
At any stage of the disease is strictly prohibited salty fish, as well as canned fish and smoking. Red fish is also not recommended, no matter how it is cooked, as it belongs to fatty varieties.
These products activate the pancreas, irritating the mucous membrane of the organ. If the recommended diet is neglected, the consequences can be serious - swelling and necrosis of the gland and its departments.
Features of the choice of fish for pancreatitis
The choice of fish when buying should always be treated responsibly, but when it comes to dietary clinical nutrition, especially. Preferred fresh fish, but, for example, fresh marine is sold only in the regions where it is mined.
Then you need to buy fresh-frozen fish. It can be distinguished from re-frozen by the absence of a yellowish coating, excessive amounts of ice and snow, or an ice layer of uneven thickness.
Fresh fish should be really such, and not stale. Freshness is evidenced by tightly fitting shiny scales, the absence of excess mucus, bulging clear eyes and bright red gills.
If it is possible to touch the product, you can press on the carcass with your finger, the fresh product will not have a dent after that. As for storage conditions during the sale, chilled fish laid out on the counter on ice preserves freshness best of all.
Features of cooking fish with pancreatitis
If several days have passed after an attack of pancreatitis and it is allowed to include fish in the menu, then these should be dishes that include only skinless fillets.
Steamed quenelles, cutlets, as well as soufflés and casseroles are perfect.
During the remission period, fish can be cooked in a whole piece. It should be boiled, stewed, baked in the oven or steamed.
Fish is a valuable product for health, which should definitely be included in the diet.
And the variety of species and varieties allows you to indulge in fish dishes even for those who are on a diet for weight loss or for medical reasons.
How to bake pike perch in Russian in the oven is described in the video.
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