The best recipes with photos of dietary fish in the oven

Dietary fish in the oven, recipes with photos

If you are a fan of simple and healthy dishes, pay attention to this recipe. It can be prepared for both lunch and dinner. Vary the vegetable set according to your taste. It turns out interesting with fresh herbs, sesame or pumpkin seeds.

Let's prepare:

700 g fish fillet;
2 onions;
2 sweet peppers;
2 tomatoes;
spices to taste.

As already noted, you can experiment with vegetables and add those you like best.

We wash the fillet, dry it, blotting it with a paper towel. Sprinkle with spices on all sides. Peel the onions and cut into thin rings. We clean the pepper from seeds and stems, cut it into pieces. Tomatoes - in circles. Now we prepare the form, you can take foil for this.

Lay out a quarter of the onion rings, then the peppers and tomatoes. If you want your vegetables to be healthier, don't use salt. It's also delicious with carrots. Place the fish on the resulting “pillow”. If you make it in foil, carefully fold the edges. Place the baking sheet in the oven for about half an hour or a little more.

TOP 3

1 place. Macrurus

The lowest-calorie fish is small-eyed grenadier (32 kcal). It is not often found on store shelves. This is due to the fact that it is found mainly in the Pacific Ocean, and its fishing presents many difficulties, since it is a deep-sea inhabitant. Today, fish farms are trying to solve this problem, since the demand for this variety has sharply increased: it contains a large amount of proteins and vitamins, but little fat.

The grenadier has one more advantage - its carcass is practically boneless (of course, not counting the backbone), thanks to which it is quickly cut and conveniently cut into portions.

It is better not to stew or cook grenadier, as it becomes jelly-like. Bake in the oven or use as a filling.

2nd place. Mascot

49 calories. In second place after grenadier. Unfortunately, it is also a rare guest on the shelves of our stores, since the main fishery is carried out off the coast of Norway and North-West Africa. On packages and price tags, the talisman may appear under other names: smoothhead, Baird's Pleshan, Baird's smoothhead, Baird's alepocephalus. The meat is watery, so when boiled it can easily turn into porridge. The best cooking method is baking with vegetables.

3rd place. Lemonema

Another dietary fish (67 kcal), closing the top three. It can be easily found on store shelves, since the fishery is well developed in Russia. It has tender meat and few bones. You are not limited in the choice of cooking methods: it is equally good in soups, stewed, baked, boiled, and even as part of everyone’s favorite sushi.

Among seafood, the lowest in calories are kelp (5 kcal), ascidians (20) and mussels (50).

Pink salmon with broccoli

An original dish that can be prepared even for a holiday. At the same time, it turns out to be dietary, very healthy, aromatic and tender. You can bake just fillets, or you can bake small steaks. Broccoli can be fresh or frozen. Another tip: don't use too much cream for a lighter, lower-calorie dinner.

You will need:

1 kg of pink salmon (salmon and trout are also suitable);
300 g broccoli;
250 ml cream with 10% fat content;
1/6 tsp. l. rosemary;
ground pepper, salt to taste;
olive oil – grease the mold.

First, let's prepare all the components. We wash pink salmon fillets or steaks, add salt, pepper and spices.
Take a baking dish with high edges and grease it with oil. Place the fish in the first layer. If you want, cut off the peel in advance, but it's okay if there is some left over.
Boil frozen or fresh broccoli for a couple of minutes in salted water, drain in a colander to drain excess liquid, and place in a second layer into the pan.
Fill the contents with cream, add more salt if necessary. Cover with foil and place in the oven to bake for thirty minutes at 200 degrees. Incredibly fragrant and light.

What does caloric content depend on?

Fat content

Low-calorie foods include fish and seafood, which contain no more than 100 kcal per 100 g of product. This concept should not be confused with fat content. Among the low-fat varieties there are many high-calorie ones: for example, beluga (147 kcal), sea bream (135), striped bass (124). And vice versa: there are low-calorie varieties with medium fat content: silverfish (84), sole (88), bighead (94). Among the fatty ones, we can mention the toothed greenling - it contains only 85 kcal.

Varieties

The same type of fish has many subspecies. Due to different habitats, diets and lifestyles, their calorie content may vary significantly. For example, ocean crucian carp belongs to low-calorie varieties (91 kcal), but Cape Cod carp no longer falls into this category (126). Or perch: Atlantic sea bass - 96, sea bass - 112, striped - 124. So, when looking for fish fillets for your diet in the store, you will have to clarify which subspecies it is.

Cooking method

The calorie content of fish directly depends on the method of its preparation. Compare: fresh pollock - 72 kcal, boiled - 79, baked - 80, hot smoked - 101, fried - 123, cold smoked - 141, salted - 235. Therefore, even the lowest calorie varieties cease to be dietary as soon as they are fried in oil, smoke or pickle.

Additional Ingredients

Calorie content depends not only on the cooking method, but also on what additional ingredients are in the recipe. For example, if you bake flounder in the oven with lemon, zucchini, tomatoes and eggplants, you will get a low-calorie dish weighing 60 kcal. But, if you fry the same fish in batter and a lot of oil, it will cost your diet 120 kcal.

Mayonnaise, heavy cream, oil for frying, breading, batter - all this will turn the most dietary seafood into a high-calorie bomb that will threaten your waist with extra centimeters. Vegetables, vinegar, lemon juice, dry white wine for sauce - look for only healthy ingredients in recipes.

Important conclusion. In connection with all of the above, and also taking into account that the calorie content of fish depends on many smaller factors (its habitat, nutrition, production methods of processing), please note that the lists and tables given below are conditional and very relative. The specific calorie content of a particular carcass can only be found in the store. It is indicated on the packaging or (if sold without it) in the accompanying documents.

Perfect hake with potatoes

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

The composition is simple:

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

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

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

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

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

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

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

Be sure to check out:

Salmon in the oven

Another simple preparation. Needed:

1 salmon carcass;
lemon;
150-200 g cheese;
salt;
spices for fish;
black and white pepper.

Squeeze lemon juice and add all the herbs and spices to it. If you want, you can add a little olive oil. Place the first steak at the bottom of a convenient container and pour the prepared marinade over it. Then add the second one and again the marinade. We do this with all fish. Set aside to marinate for half an hour.

After the specified time, we place our steaks on the grill, be sure to place a tray or baking sheet underneath so that the juice and fat can drain there. Sprinkle with grated cheese and bake for 20-25 minutes. A ruddy, appetizing crust should appear on top.

How to prepare dietary fish baked in foil with vegetables

It is very convenient to prepare dietary dishes in foil in the oven, because the juices of the food and beneficial properties are preserved. This option can be made as a homemade dinner, holiday table, or just for a picnic to cook on the grill. The proportions can be increased if desired.

Let's take:

0.5 kg of any fish fillet (sea bass, cod);
4 potatoes;
onion head;
small carrot;
bell pepper;
1 tomato (if cherry, then 3-4 per person);
garlic – no need to add;
seasonings, salt.

Let's prepare step by step. Divide the fillet into square pieces, approximately 4 cm each. Add some salt and seasonings. Potatoes - in small cubes, carrots - in rings, onion half rings. Cut the pepper into strips. If we take a large tomato, then chop it into cubes, and if we take cherry tomatoes, chop it into halves. There is no need to peel the garlic; let it be whole cloves.
Take a sheet of foil (about 30 cm) and begin laying out layers in the center: perch, onion, potato, tomato, pepper, carrot. Lightly add salt and pepper to all layers.
We form an envelope: we gather the edges of the foil into the middle, carefully fasten it together, and lightly press it down to make it denser. We cover it with a second sheet and now pinch it so that the joining places do not coincide, so the juice does not leak out and evaporate.
Place in the oven for about an hour. You can also do it on coals, then it will take less time. If you want more baked fish, rather than stewed, then 10 minutes before the end of cooking, take out the baking sheet and open the envelopes a little, and put them back again. But the juice will go away and the top will turn brown. Can be served directly in an open foil envelope. Recipes with photos, so you can see how delicious it all looks.

List

Let’s immediately limit the search to a list that includes low-calorie varieties of fish (we selected the most popular ones, that is, available in almost any store, regardless of the region):

vobla;
sea bream;
asp;
flounder, crucian carp, rudd;
lemonema;
pollock, sea bass, sole;
navaga;
haddock, blue whiting;
carp, herring;
tilapia, silver carp, cod;
trout.

If we take specific varieties of these varieties, they are given in the table below along with their calories. Almost all low-calorie fish is white. The only red one on this list is trout (salmon family), but even with it, not everything is so simple. Its calorie content depends on the habitat, subspecies, and production processing. Some manufacturers indicate 97 kcal on the packages, others - 147. Therefore, look at this indicator when purchasing a carcass.

Important note! All these varieties of fish are low-calorie when fresh. Most of them retain this status when boiled, steamed and baked. When fried, smoked, canned (especially in oil), salted and pickled, they lose this property.

As for seafood, almost all of it is low in calories if cooked correctly. The exception is caviar and sea cocktails in oil.

Let's switch to proper nutrition: mackerel with lemon and herbs

You need to take:

mackerel carcass;
1 onion;
2 cloves of garlic;
½ part lemon;
tomato;
2 tsp. l. tomato paste;
2 tsp. l. mustard;
sweetener;
basil, oregano, other spices - to your taste.

Cut the washed mackerel lengthwise, remove the head and entrails. Chop the onion and garlic. Finely chop the tomato. Separately in a cup, mix tomato paste, spices, mustard, granulated sugar substitute, salt, lemon juice, oregano, and other herbs.

Now we stuff the fish with our resulting mass. Place half rings of lemon on top and leave to stand for about twenty minutes so that everything is soaked in the marinade. Bake for about 45 minutes at 190 degrees. If you have a strict diet, do not add spices and lemon, but simply take more greens.

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Red fish in foil

If you lead a healthy lifestyle and eat right, this dish will be a real godsend. It turns out simply incredibly tasty and very juicy. This is a great dinner, we definitely recommend trying it. Even if you have gastritis, you will like this low-fat option.

For 2 servings you will need:

300 g of red fish (this can be salmon, trout or salmon);
4 potatoes, boiled in their jackets;
1 onion;
5 table. l. sour cream;
2 tsp. l. grows oils. and the same amount of lemon juice;
spices, seasonings to taste.

This will be a portioned option. Wash the fish, dry it, cut it into steaks. Salt, pepper, sprinkle with your favorite seasonings, and add lemon juice. Leave for 10-15 minutes.
Chop the peeled onion into rings. We also peel the boiled potatoes and cut them into circles about 1 cm thick.
Turn on the oven. Place a sheet of foil on a baking sheet and brush with sour cream. Now lay out the onion rings, potato mugs and add a little salt. Sprinkle oil on top of the fish. Wrap in foil and set to cook for forty minutes. To serve, you can sprinkle with herbs. Very tasty, as they say, just what the doctor ordered.

Advantages and disadvantages

What is good about low-calorie fish:

contains easily digestible protein, minerals, healthy fatty acids, vitamins (A, all group B, D, C);
fits into the framework of weight loss diets, treatment tables and a proper nutrition system;
included in the menu of pescatarians (a branch of vegetarianism), preventing them from developing anemia, vitamin deficiencies and protein deficiency;
reduces cholesterol;
reduces the risk of developing CVD;
useful when playing sports against the background of dietary nutrition: prevents the breakdown of muscle fibers;
improves digestion;
has a positive effect on the nervous system;
helps with thyroid diseases;
speeds up metabolism.

What disadvantages should you be aware of:

inferior in taste to high-calorie fish, as it is more watery;
not as nutritious;
There are practically no red fish among low-calorie varieties;
may contain harmful substances (even mercury) if found in polluted areas;
increases the risk of developing helminthiasis;
is a powerful allergen;
may cause unwanted side effects - poisoning, intestinal disorders, diarrhea.

For fish to be beneficial, it must be chosen and prepared correctly.

How to bake fish in the oven in a sleeve

If you want to make juicy fish or you are on a diet, you should not fry the product in a frying pan, you should use a baking sleeve. This way both the usefulness and the aroma will be preserved. Another plus is that the dish is prepared quickly, so if you need a quick dinner, be sure to save it.

The product set looks like this:

1 cod;
dry herbs, seasonings - to taste and desire;
a quarter bunch of fresh parsley;
1 table. l. olive oil.

If you took a whole frozen carcass, then let it come off a little, but not completely. After which it is necessary to gut it, cut off the tail and fins, the head, and remove the scales. Then wash, cut into approximately equal pieces, that is, divide into portions. Rub each with salt and seasonings.
We leave the fish to stand for several hours, it is ideal to do this in the evening and leave it overnight, or vice versa. When the pieces are saturated with marinade, put them in a baking sleeve and sprinkle with any odorless oil for juiciness.
Preheat the oven to 180 degrees, send our sleeve with the contents there. Cook for 40 minutes. Decorate the finished fish with parsley leaves. You can use other greens, whichever you like best. Rice, steamed vegetables or mashed potatoes are suitable as a side dish.

Useful tips

How to choose

Signs of quality fish:

gills shiny, with a reddish tint;
eyes bulging, clear;
scales without damage;
meat without spots, dense, elastic;
The color of the meat is light, uniform, without yellowness or greyness.

Take either carcasses without heads (this is where the largest amount of toxins accumulates) or boneless fillets.

How to cook

Defrost completely. It cannot be re-frozen.
Rinse thoroughly in several waters.
Pre-soak river fish for a couple of hours in a vinegar solution to remove the smell of mud.
Cut carcasses and pieces for better boiling.
Without salt and spices, the fish tastes too bland.
It is better to boil and steam by adding carrots, onions, parsnips, parsley and celery (roots), bay leaves and allspice to the water.
Fish broth is also considered dietary. To make it transparent, a special “draw” (whites with cold water) is prepared.

As it is

When losing weight and as part of proper nutrition, it is combined with vegetable salads, stews, legumes, brown rice and buckwheat.
Does not combine with potatoes, cabbage and pasta.
It is better to eat for dinner, but 3-4 hours before bedtime.
Serving size: 200-250 g.
Frequency - 2-3 times a week.

To lose weight, you can choose a special fish diet, and in this case, low-calorie varieties will come in handy.

Juicy catfish without foil

We need to prepare:

1 kg catfish;
half a lemon;
ground black pepper, sea salt - to taste;
2 onions;
2 tomatoes;
parsley;
200 g rice.

You will need a good piece of catfish. We rinse it under running water. Transfer to a large container, pour in lemon juice, pepper, salt and sprinkle with herbs, leave for 20 minutes.
At this time, let's take care of the rice grains. It can also be cooked in the oven in a pot while the fish is baking. Well, you can just boil it in salted water. The basmati variety is excellent.
Next, cut the tomatoes and onions into rings. We carefully take the catfish and put it in the sleeve, put tomato and onion rings on it, and fill it with greens. You can pour the marinade on top and tie the bag.
Set to bake at 200 degrees for forty minutes. Then just let it sit in the oven. We put the finished rice, fish and vegetables with it. Tasty and nutritious.

Whole stuffed carp

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

Products:

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

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

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

Dietary fish cutlets from cod fillet: tasty and healthy

Cod is a rather dry fish, but its cutlets turn out simply excellent! At the same time, they can be cooked quite simply - without frying in oil, without bread. The taste will be just as wonderful, but the calorie content will be significantly lower!

Source

It is important for women on a diet to know about products for losing 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 are characterized by a high content of protein, fatty acids, micro- and macrominerals. It’s worth learning how to cook fish correctly in order to lose weight quickly and without harm.