Fish rightfully takes its rightful place in the list of foods of the correct diet and a healthy diet in general. Many diets provide for the use of fish dishes as less nutritious as an alternative to meat. If you strive to keep your weight normal, to have good performance indicators of all body systems, give preference to low-calorie fish varieties.
Instructions
Step 1
Cod. It is no coincidence that this fish is called the queen of the northern seas, because its meat is unusually tender and soft. However, cod is appreciated not only by sophisticated gourmets, but also by nutritionists, since it contains negligible calories (26 kcal per 100 g). The latter circumstance allows nutritionists to recommend its inclusion in the diet for those who are struggling with excess weight. Omega-3 polyunsaturated fatty acids, which are rich in cod, regulate blood sugar levels and leave no chance for extra pounds.
Step 2
A simple recipe for cooking cod. You will need:
- cod - 1 kg;
- onions - 2 pcs.;
- carrots - 2 pcs.;
- lemon - 1/2 part;
- butter - 50 g;
- bay leaves - 2-3 pcs.;
- black peppercorns - 4-5 pcs.;
- salt to taste.
Place butter in the bottom of a deep skillet or saucepan. Place the cod pieces in a skillet on top of the oil. Cut half the lemon into thin slices and place on the fish. Peel the onions and carrots, chop them and cover the contents of the pan with this vegetable “pillow”. Season with salt, toss in black peppercorns, bay leaves, cover with water so that it barely covers the fish, and simmer over low heat until tender.
Step 3
Tuna. This is another low-calorie fish with its characteristic dense pink-orange, sometimes reaching dark red, meat. One hundred grams of fresh tuna contains 90 to 140 kcal. It would seem that it is not so little, but everything is balanced by the presence of unique Omega-3 acids in this fish, so overweight people can safely include tuna dishes in their menu. There are a great many recipes for its preparation. One of the most popular is "Ereminski Tuna".
Step 4
To prepare this dish you will need:
- tuna - 1 kg;
- onions - 2 pcs.;
- carrots - 1 pc.;
- red beets - 1 pc.;
- sour cream 15% fat - 1, 5 cups;
- vegetable oil - 2 tablespoons;
- bay leaves - 2-3 pcs.;
- salt and ground black pepper - to taste.
Peel and finely chop the vegetables without mixing them together. Cut the fish into large pieces. Grease the bottom and walls of a deep frying pan with vegetable oil and then lay out the layers in order: beets, carrots, onions, fish. Season with salt, pepper and bay leaves. And then lay the vegetables in layers in reverse order, i.e. onions, carrots, beets. Pour all of this with sour cream (if it is thick enough, you can dilute it with low-fat milk), cover and put on fire. As soon as it boils, reduce heat to low and simmer until tender (when fully cooked, all layers should be easily pierced with a knife).
Step 5
Flounder. This deep-sea fish is famous not only for its beneficial properties, but also for its dietary properties. 100 g of flounder contains 80-90 kcal, it is low in fat, it is rich in substances that can reduce the risk of obesity and diabetes, inhibit the growth of cancer cells. It is useful to include flounder in the diet for people who want to bring their weight back to normal. Nutritionists recommend cooking flounder, like any other flat fish, in a gentle way. The simplest of these are boiling or steaming.
Step 6
Peel the flounder and place in a saucepan. Add chopped onions, salt and pepper to taste and cover with cold water so that it only covers the fish, no more. Simmer for 15 minutes, then remove from the saucepan. Prepare the sauce in the broth: add sour cream 20% fat and lemon juice from 1/3 lemon, cook with stirring for 6-8 minutes. Pour the sauce over the boiled flounder and start your meal.
Step 7
Low-calorie freshwater fish. This category includes: pike (84 kcal per 100 g), bream (105 kcal), pike perch (84 kcal), carp (97 kcal), crucian carp (87 kcal), river perch (82 kcal) and some other species. Nutritionists recommend that people who are struggling with excess weight, as well as those suffering from diseases of the cardiovascular system, include freshwater fish in their diet as an excellent supplier of easily digestible protein. The world's cuisines offer hundreds of simple and complex freshwater fish recipes. One of the most popular is pike in foil.
Step 8
Brush your pike. Without cutting into pieces, drizzle with fresh lemon juice and let sit for 15-20 minutes. Then rub with salt and an aromatic mixture of spices (their choice depends on your taste, it can be black and red peppers, ginger, turmeric, thyme, basil, etc.). Place the prepared pike on a sheet of cling foil and cover it with a layer of onions, cut into thin rings. Then - a layer of tomatoes, cut into slices. Salt. Then - the turn of potatoes, also cut into circles. Season with a little salt again, pour a little vegetable oil and wrap the edges of the foil upwards, forming a bag. Use your palms to seal the foil on all sides. Bake the pike with vegetables in an oven heated to 200 ° C for 45-60 minutes (depending on the size of the fish). As a result, you will get juicy fish with an amazing-tasting side dish. Bon Appetit.
