5 Easy Ways To Cook Fish
If you're tired of meat: 7 healthy fish dishes that are easy to cook
Many people give up meat. The reason for this may be a switch to vegetarianism, health problems, including heart disease and high cholesterol, or a banal dislike for the product. But what if you want to build muscle, and meat is not an assistant? Fish is a good solution.
It is rich in minerals, but most importantly, omega-3 fatty acids, which are needed for proper protein absorption. Ocean fish are best suited: cod, tuna, salmon species. The World Health Organization recommends eating at least 300 grams of clean fish fillets per week to maintain health.
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You should be careful with fish: if you want to gain muscle mass, not fat, then carefully monitor what kind of fish you buy. A gram of fish oil equals 9 calories. So, for example, the energy value of mackerel is about 240 kcal per 100 g, and the currently popular salmon is 210 kcal. But do not rush to give up oatmeal with salmon for breakfast: in the morning the body should receive a good dose of calories so that during the day you do not feel tired. Lean fish (100-120 kcal) include cod, hake, flounder, carp, pike perch, bream, pike, catfish, etc.
So you have chosen the right fish, but what to do with it next? It can be prepared quickly, simply, and most importantly, without harm to the figure. We have collected seven delicious solutions for you.
KBZhU : 183/15 / 10.5 / 6.8 in 100 g of ready-made dish.
- mackerel - 2 pieces or 400 g (can be replaced with any less fatty fish);
- egg - 1 pc;
- rye flour - 60 g;
- natural yoghurt 2% - 1.5 tablespoons;
Separate fish from bones and fins, chop. Add flour, yogurt, egg, dill to it, salt and pepper to taste, mix. Pour the mixture into a non-stick skillet and bake like pancakes on both sides for 30 seconds to keep from drying out. If you have a regular frying pan, brush it with a drop of vegetable oil. Ready-made pancakes are best eaten with a sauce: for it, mix the remaining yogurt and dill. Optionally, add 1/2 teaspoon of mustard.
Spinach roll with salmon
KBZHU : 152 / 14.6 / 9 / 3.
- spinach - 100 g;
- eggs - 2 pcs;
- salmon (can be replaced with trout) - 300 g;
- curd cheese - 100 g;
- Chinese cabbage.
First, beat two whites until soft picotin with a pinch of salt. Then in a separate bowl, whisk the yolks, spinach and a little salt with an immersion blender until smooth. Slowly add the egg whites to the spinach mixture using a spatula or spoon, stir.
Line a baking sheet with parchment and grease it with a drop of vegetable oil. Put the resulting mass on a baking sheet and level it so that the thickness is no more than 0.5 cm. The shape should be a large rectangle. Send the future roll into an oven preheated to 180 degrees for 10-13 minutes. The base should darken slightly, and the edges should turn up. Do not let the sides dry completely, otherwise they will break!
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Next step: remove the baking sheet from the oven, cover the roll base more with one sheet of parchment, press firmly, especially the edges, and leave to cool completely. You can press down on top with something weighty so that the edges do not bend. Remove the parchment, generously grease the entire spinach base with curd cheese, lay out the salad and fish. Leave about 5 cm from one end of the roll without the filling so that it can be rolled up without any problems. Using the parchment on which the stuffed base lies, roll up the roll. It remains to wrap it in plastic wrap and leave it in the refrigerator for at least 4 hours. When the roll has cooled, it can be cut and served.
Fish in oat bread
KBZHU : 148 / 20.7 / 3 / 5.8 .
- fish fillet - 850 g (perch or cod is best);
- large oatmeal - 100 g;
- egg - 1 pc;
- butter 60% - 30 g;
- salt and pepper.
Cut the fish fillet into medium pieces like chops. Beat the egg with a fork, season with salt and pepper and soak the sliced fish well in the egg mixture. Grind the oatmeal and roll the fish already wet from the egg in it. Melt the butter in a frying pan and fry the fish over medium heat on both sides under the lid for 5-7 minutes until cooked.
Casserole with trout and broccoli
KBZHU: 100 / 10.8 / 4.5 / 4.
- fish fillet (trout) - 400 g;
- broccoli - 400 g;
- eggs - 3 pcs;
- milk 1% - 100 ml;
- whole grain flour - 1 tablespoon;
- hard cheese (we took the Dutch one) - 100 g;
- salt and pepper.
First, rinse the broccoli in warm water and separate the inflorescences. While excess water is draining off the vegetables, preheat the oven to 180 degrees. Cut the fish fillet into medium-sized piecesra, salt and pepper to taste. Gently mix the broccoli (only the inflorescences are needed) with the fish and put everything in a dish greased with a drop of vegetable oil.
In a separate container, combine eggs, milk, grated cheese and flour. You can add a little salt. Pour the mixture over the fish and broccoli and place in the oven for about 40 minutes. If you have a very powerful oven, it is better to cover the dish with baking foil so that the inflorescences do not burn.
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Cutlets in the oven or steamed
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КБЖУ (no breading): 72/14 / 0.5 / 2.6.
Photo: istockphoto. com
- minced fish - 400 g (zander or hake is best);
- carrots - 1 pc. (small);
- onions - 1 pc. (small);
- classic soy sauce - 3 tablespoons;
- salt and pepper;
- optional breading
The first step is to preheat the oven to 180 degrees. The minced fish must be salt and pepper to taste, then grate the carrots on the finest grater and chop the onion finely. Next, mix all the ingredients until smooth and form into small balls that look like hockey pucks. Place the patties on a parchment-lined baking sheet and let sit for 40 minutes. If you are not sure about parchment paper, then brush it with a drop of vegetable oil. You can cook such cutlets easily and steamed.
KBZHU: 79/2/3 / 7.6.
- fish fillet - 500 g (you can use cod or any other fish);
- natural yoghurt 2% for marinade;
- soy sauce for marinade;
- salt and spices: dried herbs, rosemary, pepper;
Cut the fish fillet into medium-sized pieces and marinate. For the marinade, use natural yogurt, soy sauce, your favorite spices, and salt as needed. The amount of ingredients depends on the amount of fish fillets. For 500 g of fish, 3 tablespoons of soy sauce are enough. Leave the fish in the marinade for 25 minutes.
It's time to preheat the oven to 180 degrees. Put the rested fish on a baking sheet lined with parchment. Bake for 15 minutes, then pour a little lemon juice over the fish and leave in the oven until browned. Do not turn off the oven. Optionally, you can put 1/2 lemon wedge on each piece of fish.
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KBZHU: 99 / 13.6 / 3 / 3.
Photo: istockphoto. com
- tuna in its own juice - 100 g (the jar itself may weigh more due to liquid, for example, 140 g);
- onions - 1/2 pc. (small);
- egg - 1 pc.
Method of preparation
Drain all liquid from the jar and squeeze the tuna fillet well. Mash it thoroughly with a fork, add finely chopped onion and a raw egg. Mix well. If desired, you can add spices: a couple of pinches of seasoning for fish. But this is not necessary, since the tuna itself is salty. Shape the patties and grill on both sides in a non-stick skillet, covered over low heat. Cooking will take you very little time, but what a result!