What types of fish are considered low-fat? Low-fat fish suitable for diet (list)

The famous philosopher Socrates once said: “Health is not everything, but everything without health is nothing!” You need to take care of your health comprehensively, including eating right. Healthy food˗ a broad concept, but first of all, it includes fish, rich in vitamins And . This article will talk about the beneficial properties of lean fish, a list of different varieties and methods of preparing it.
Content:

Beneficial properties of low-fat fish

Fish is full of various minerals and trace elements that are very beneficial for the human body. The fish is of greatest value due to its high content of iodine and phosphorus. In addition to these elements, fish meat contains manganese, copper, calcium, potassium, iron, and zinc. Fish is also rich in vitamins B, A, D, E, PP.

Unlike meat, fish has almost no connective tissue, making it easily digestible by even the most delicate stomach. By the way, it takes much less time to cook. Lean fish, for example, perch or pike perch, are quickly digested and do not cause any inconvenience to the liver.

Fish protein is not inferior to meat protein: it contains all the amino acids necessary for normal functioning human body. But fish protein is absorbed much better than meat protein. For comparison: the digestibility of fish protein by the human body is 98%, and the digestibility of meat protein is only 87%.

Among other things, low-fat contains polyunsaturated acids Omega-3 and Omega-5, which are vital for a person who takes proper care of his health.

In addition to the listed advantages, low-fat fish is considered a dietary food, since the fat component in it is only 4%. No one has ever gained weight from properly cooked fish and vegetables. About 15% of fish meat is pure protein.

The fat content of fish is determined by its variety. It also changes depending on the time of year: during spawning, fat content usually increases. By this indicator fish are divided into three types:

skinny variety. It contains up to 4%.
moderately fatty variety. 4-8% fat.
fatty variety. The fat component exceeds 8%.

Let's summarize beneficial properties lean fish:

Due to its very low fat content, fish can be consumed in large quantities without being afraid to type overweight.
Whatever diet you follow, low-fat fish is never excluded from your menu.
The Omega acids mentioned earlier lower cholesterol levels, reducing the likelihood of cardiovascular disease. They also have a beneficial effect on brain function.
Phosphorus, which is so rich in low-fat fish, has positive influence to work central nervous system, fights lethargy, keeps you in good shape and in a cheerful mood.
Correct functioning thyroid gland And endocrine system provided high content iodine in lean fish. Selenium is good at removing toxins from the body.
Vitamin D strengthens your bones and promotes normal growth young body.
Calcium is responsible for strengthening hair and nails in our body. good condition skin and healthy teeth- B vitamins. By eating lean fish, there is no doubt about the lack of these components in your body.

Thus, regular consumption of lean fish provides a person with a supply of essential vitamins and minerals without affecting body weight.

Types of lean fish for baby food

The ease of digestibility and softness of the passage of fish through the digestive organs makes it suitable for consumption by everyone - from young to old. Therefore, doctors advise mothers to feed their children low-fat fish at least once a week, as this will ensure healthy growth of the child, strong skeleton and teeth, energy and good brain function.

Despite its value, fish has one drawback - it allergenic product, so it is better to refrain from feeding fish to babies who are not yet one year old. Don't forget to check this issue with your pediatrician. Children's doctor will better tell you exactly when is the most favorable age for a little person to meet a fish, based on medical card child.

Start feeding fish in the first half of the day, just like any other complementary food. It is best to give it for lunch, half a teaspoon. After feeding, monitor the body's reaction (rash, etc.).

If everything went well, and no allergic reactions is not observed, gradually increase the amount of fish to the norm, which is:

60-70 g per dose at the age of 1 year.
85-90 g when the baby is 1.5 years old.
100 g when the child turns 2.

At first, feed fish no more than once a week. Then increase it up to two times. When a child is only one year old, you should not give him both fish and meat on the same day, even at different meals.

You should start with varieties such as silver carp, hake, cod, flounder, pike perch, and pollock. This list applies to varieties of low-fat fish, and they are also the least allergenic.

When the child gets a little older, he can be given a taste of moderately fatty and fatty fish: mackerel, salmon, salmon.

Do not forget about the “bonyness” of the fish. Carefully inspect fish meat before giving it to your child.

The method of preparing fish for a child is to steam or boil. Then grind it with a blender, first checking it for the presence of bones. You can simply crush it with a fork if the child is already good at chewing.

Later, when the baby gets used to the taste of fish, you can safely prepare fish cutlets, meatballs, fish soup and other fish dishes.

Be sure to accustom your child to fish, because this is the key to a strong and healthy body your child.

List of different varieties of lean fish for diets

As mentioned earlier, low-fat fish is quickly absorbed by the body and speeds up the process. Therefore, people suffering from overweight, nutritionists advise eating dishes made from lean fish. It can also be eaten when a person suffers from illness. digestive system. Moreover, under these circumstances it is even necessary.

Here is a list of some varieties of lean fish that you can eat if you decide to lose a couple extra pounds and generally improve your well-being.

Low-fat fish comes in two types: sea and river.

The least fatty among the skinny varieties of sea fish are flounder, silver hake, blue whiting, cod and sea bass, as well as roach, pollock and pollock. The listed types are easy to prepare, easily digested and almost completely absorbed.

The most popular among those listed is flounder. It is very low in calories: 100 g of its meat accounts for 85 kcal.
Cod is also low in calories: per 100 g of this fish there are only 78 kcal, about 18 g of protein and 0.4 g of fat.
The kilocalorie content in 100 g of silver hake is 82, 17 g of protein and 1.7 g of fat.
Another low-calorie fish is blue whiting. Its kilocalorie content per 100 g of product is 72, about 16 g of protein and 0.8 g of fat for the same weight.
Seabass has also become famous among low-fat fish. 100 g of sea bass contains only 98 kcal, 18 g of protein and 3 g of fat.
Pollock is an excellent solution for those who are on a diet. The calorie content of this variety ranges from 91 kcal per 100 g, 19 g of protein and 0.9 g of fat.
For weight loss, roach is suitable, 100 g of which contains 96 kcal, 18 g of protein and approximately 2.9 g of fat.
If we talk about low-fat river fish, then it is worth highlighting perch, pike perch, bream and pike.
When trying to lose weight, it is worth cooking river perch more often, since per 100 g of perch fillet there are 82 kcal, 18.2 g of protein and about 1 g of fat.
If you have long dreamed of getting rid of excess weight, then pike perch will come to the rescue. Its meat weighing 100 g contains 96 kcal, 21.2 g of protein and 1.2 fat.
Bream, a popular fish, will also help with excess body weight. This low-calorie river fish contains 100 kcal, 17.1 g of protein and 1.2 g of fat per 100 g of its meat.
Widely known not only from Russian tales, another low-fat river fish is pike. 100 g of its meat contains only 85 kcal, 18.6 g of protein and 1.1 g of fat.

Use this list of low-fat fish with data on its calorie content for your health, feel free to prepare culinary delights and lose weight to your heart’s content.

Lean fish recipes for a healthy diet

Here are some recipes from the above list of low-fat fish that are easy to eat and useful for any diet.

Stewed lean fish. To prepare this dish you will need any skinny fish (cod or hake), large leaves green salad, one lemon, sesame seeds, soy sauce and olive oil. Extinguish the fish in the usual way, let it cool and get rid of the bones. Garnish the plate with lettuce leaves. Carefully place pieces of processed fish on them. Drizzle the fish with oil and soy sauce to taste. Sprinkle with sesame seeds and add lemon wedges.

Fish in foil. Another low-calorie dietary dish that is quite easy to prepare. For cooking, you need low-fat fish, for example, pike perch or perch. Make a cut along the ridge. For a piquant taste, you can place the fish in soy sauce. At this time, peel the garlic and onions.

Cut the latter into rings, cut the garlic cloves in half. Remove the fish from the sauce and sprinkle with lemon juice. Place one half of the fish on foil, add onion, garlic, and sprinkle with herbs. Cover all this with the other half, moisten with olive oil, but lightly. Wrap the foil tightly and place the resulting “sandwich” in the oven for 30 minutes at 1800C. The fish is ready. It should be served with a side dish.

Here are more difficult to prepare recipes. Pay attention to the spice content in these dishes.

Hake in “green” batter. To cook fish according to this original recipe you will need hake fillet, tomatoes, garlic, lemon, olive oil, a bunch of parsley, bread crumbs, seasoning, salt and pepper. Grind the peeled, washed garlic using a special garlic press.

Wash the hake thoroughly, cut it into portions and brush with salt, seasoning, pepper and garlic. Leave the fish for 10 minutes, then place in a baking dish. Wash the parsley well and chop finely. Toss the greens with breadcrumbs, lemon juice and olive oil. Dip each piece of prepared fish into the resulting sauce and place the fish in an oven preheated to 1800C for 20˗25 minutes. Place the finished fish on plates, garnish with chopped washed tomatoes and parsley sprigs. The dish is ready.

Fish "Royal". The ingredients that make up the dish with this royal name are the following: king perch fillet, orange, lemon, rare, canned seaweed, apple cider vinegar, salt and spices for fish. Wash the fish fillet, cut it lengthwise to make long, narrow pieces. Mix lemon juice, olive oil, seasoning, salt and place the perch in the resulting marinade for 20 minutes. Meanwhile, season the canned seaweed with vinegar. Peel the radishes and cut them into flower-shaped decorations and set the cabbage and radishes aside for now.

Cut the orange into rings. Place strips of fish and orange rings in a baking dish so that a row of fish alternates with a row of orange rings.

Place the stacked products in a preheated oven for 20 minutes. Serve the dish, garnishing it with radish. Sea kale must be submitted separately.

While watching the video you will learn how to cook lean fish.

Fish is a valuable food product that should be included in the diet of both adults and children. For ease of digestion and numerous nutrients In its composition, low-fat fish has earned approval among people. Many doctors recommend eating fish at least once a week, while others even believe that it should be consumed more often than meat. In addition, low-fat, the list of which is presented in the article, is simply tasty and easy to prepare. Be healthy and bon appetit!

The fattest fish is not always the healthiest. It contains 8% lipids, which is not the limit. For healthy eating Moderately fatty varieties are more suitable. They contain an optimal ratio of Omega-3 and Omega-6 acids, which is the key healthy heart, minimum cholesterol and maximum life expectancy.

Almost 15% of fish meat is high-quality protein. It contains all the amino acids important for the body. This protein is easily digestible digestive tract and gives required quantity energy. In addition, fish fillet is rich in a lot of vitamins and minerals necessary for uninterrupted operation systems of our body.

Fish is a source of mono- and polyunsaturated fatty acids. All varieties can be divided into three groups: low-fat fish (up to 4% lipids), moderately fatty (4-8%) and fatty (more than 8%). But even the same type of fish has different percentage fat content depending on the time of year.

Even the most advanced scientists claim that fish is one of the most healthy products for health. Regular consumption of Omega-3 reduces triglyceride levels by almost a third of the original amount. This substance reduces the risk of heart disease and coronary artery disease.

Are you wondering which fish has the highest fat content? Pacific Euchalon contains about 45%. A relative of the euchalon lives in Lake Baikal - the Baikal golomyanka. Almost 40% of its weight is represented by lipids. There is very little meat in it. For comparison, the next on the list is eel with a score of 30%.

Leaders in fat content

We indicated the first three representatives above, but the rating does not end there. The calorie content of this group is about 180-250 kcal per 100 g.

So, the fattest sea and river fish that people are happy to include in their diet:

herring (14-19%);
mackerel (13-18%);
toothfish (16%);
Caspian sprat (13%).

This list also includes beluga, ivashi, saury, stellate sturgeon, silver carp, representatives of sturgeon, halibut and catfish. Just 300 g of fish of these varieties will provide a weekly requirement of Omega-3. For dietary nutrition they don't fit. For these purposes, it is better to choose skinny and moderately fatty types.

Other types of fish

Lean fish have low energy value– 70-100 kcal/100 g. The leaders in this category are cod, haddock, silver hake, and navaga. Also pay attention to pollock, roach, sea bass, river perch, pike perch, bream and pike. These varieties cook very quickly, do not overload the gastrointestinal tract and are almost completely digestible. Pregnant women and children are strongly recommended to include these types of fish in their diet.

The calorie content of moderately fatty meat is 90-140 kcal/100 g. This group includes pink salmon, catfish, tuna, sea bream, herring, crucian carp, salmon, carp and trout. Medium-fat fish is perfect for salting and smoking. But it’s still better to bake or steam it.

The American Nutrition Association recommends eating more salmon, trout, tuna, lean herring, mackerel and sardines. They will saturate the body with the optimal amount of Omega-3. However, the cooking method greatly influences potential benefits. Meat fried on vegetable oil, loses almost all valuable properties.

The best dietary product is cod. It is low-fat (only 0.3-0.4% lipids) and rich in protein. Almost a fifth of the weight comes from high-quality protein. But her liver is very fatty, but “in a good way.” The amount of lipids in it reaches 70%. Another advantage of fish is the absence small bones. Immediately behind this species are pollock, pollock and blue whiting.

... If you want to lose weight, but not pay for being slim with your health, it is important to eat right. Therefore, your table must have low-fat fish for your diet; the list of suitable varieties is large and will definitely not let you get bored. What kind of lean fish is ideal for a diet, and how to cook it deliciously - the answers are in the article.

Hello everyone, dear readers and subscribers. Svetlana Morozova is with you. Today we will discuss fish with you - important product any healthy diet And proper nutrition at all. What are there fish diets what kind of fish is suitable for dietary nutrition; Is it possible to eat smoked and salted; a list of cooking methods and recipes - read on for this and much more.

Friends! I, Svetlana Morozova, invite you to mega useful and interesting webinars! Presenter: Andrey Eroshkin. Health restoration expert, registered dietitian.
Topics of upcoming webinars:
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How to remove disturbances in the gastrointestinal tract?

How to get rid of cholelithiasis and is it possible to do without surgery?

Why do people have a strong craving for sweets?

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Impotence and prostatitis: breaking stereotypes and eliminating the problem

Where to start restoring your health today?

Low-fat fish for diet, list

Dietary fish is one in which general content fat will be no more than 5%. On average, such varieties have a calorie content of 70-100 kcal per 100 g of product. With regular consumption of lean fish along with proper nutrition and a slight calorie deficit, you can lose 10 kg in a month.

What kind of fish can you eat while losing weight:

Fat content less than 1%:

Cod – 69 kcal;
Pollock – 72 kcal;
Navaga – 73 kcal;
Haddock – 73 kcal;
Blue whiting – 82 kcal;
Perch – 82 kcal;
Crayfish – 97 kcal;
Shellfish – 77 kcal.

Fat content 1-2%:

Burbot – 80 kcal;
Pike – 84 kcal;
Pike perch – 84 kcal;
Flounder – 85 kcal;
Crucian carp – 87 kcal;
Mullet – 88 kcal;
Lamprey – 88 kcal;
Tilapia – 96 kcal.

Fat content 2-5%:

Hake -86 kcal;
Flounder – 90 kcal;
Trout – 97 poops;
Carp – 97 kcal;
Halibut – 103 kcal;
Sea bass – 103 kcal;
Bream – 105 kcal.

Ideally, for a healthy diet, you should eat fish once a week. moderate fat content, 5-10%. It is not entirely dietary, but is considered the most useful:

Carp – 115 kcal;
Chum salmon – 127 kcal;
Tuna – 139 kcal;
Salmon – 142 kcal;
Pink salmon – 142 kcal;
Salmon – 189 kcal;
Som – 196 kcal;

It is better to exclude the fattest varieties during the diet, as they contain fat content above 10%:

Halibut – up to 150 kcal;
Sturgeon – up to 150 kcal;
Saira – up to 200 kcal;
Sprat – up to 200 kcal;
Sardines – up to 200 kcal;
Herring – up to 250 kcal;
Mackerel – up to 300 kcal;

Here we look at everything using the example of boiled fish. Of course, in canned form the fat content and calorie content will be much higher.

The benefits of fish for weight loss

The best diet is the one that gives the body everything necessary substances:, and minerals.

Easily digestible protein. If in the protein meat itself - horse meat and rabbit - there are 21 g of pure protein per 100 g of product, then in 100 g of fish you can find from 15 to 24 g of protein. In addition, fish protein is absorbed faster and easier, and leaves after all metabolic processes less .
Essential fatty acids. – main source Omega-3 polyunsaturated fatty acids. They speed up, and this is the point of any weight loss. In addition, Omega-3 improves absorption fat-soluble vitamins And minerals, especially calcium. What does it give: active brain activity, sharp vision, moisturized tightened skin, strong , strong nails, teeth, bones and joints, strong spine, stress resistance, healthy sleep and good mood.
Vitamins and minerals. Fish contains vitamins A, D, E and group B, as well as a record amount of microelements phosphorus, iodine, potassium, calcium, iron, sulfur - essential for health.

Therefore, not only “weight loss” diets, but also therapeutic ones, recommend paying more attention to fish than meat. For example, aka, aka Anti-atherosclerotic, is therapeutic nutrition against diseases of the heart and blood vessels, kidneys, liver and digestive system.

And here meat fats are replaced by fish and vegetable fats. Moreover, such nutrition is suitable not even for a month, but for a lifetime.

Do you want to lose weight? Interested in diets?
You'll definitely find something interesting.

But it’s hard to say what can replace fish. Perhaps seafood, but in them at times less content healthy fats and protein.

Cooking dietary fish

How to cook pollock, cod and other low-fat fish without spoiling it and making the dish tasty? Any fish diet necessarily sets conditions for preparation: you can boil, stew, bake or steam. You cannot eat fried, salted, smoked or dried fish.

In general, it is better not to add salt to any dietary dishes, or there should be a minimum amount of salt. Instead, you can actively use herbs, garlic, dried herbs, lemon juice.

Steaming fish

The ideal option, this way the maximum benefit is preserved. Any variety is suitable for this. You can use pans with a double bottom, or you can insert special silicone inserts into the bottom of a multicooker and a regular pan.

To prevent the fish from falling apart during cooking, it must first be acidified and lightly salted; you can marinate it a little in lemon juice, mustard, tomato paste or soy sauce.

Here are a couple of steamed fish recipes:

Pour lemon juice over the fish, lightly rub with mustard, sprinkle with garlic and any herbs. Wrap in foil and steam for half an hour to 40 minutes, depending on the thickness of the piece.
Generously cover the fish steak or portioned pieces with onion, sprinkle with fresh herbs and add a clove of garlic.
Make minced meat from fish fillet, lightly seal it with flour or semolina and cook the cutlets. You can add onion, garlic, egg, starch.

Small but effective secret: To avoid an unpleasant fishy smell during steaming, you can add a little to the water green tea or mint. Or pre-hold the fish for an hour in milk.

Boiling fish

Reduces calorie and fat content of the dish. The average cooking time for fish is 20-30 minutes over medium heat after boiling. You can boil the fish for broth, eat it in the form of fish soup and fish and vegetable soups, or you can fill it halfway with water. The result will be poaching and almost steaming. For taste, you can add carrots, tomato paste, onions, garlic, and any greens to the cooking water. If the fish is frozen, add 10-15 minutes to the time.

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Requires thick-walled cookware. Stew the fish in a small amount of lightly salted water under a lid over low heat, on average it takes half an hour to 40 minutes.

You can stew fish in clay pots in the oven at 200 degrees. Here the simmering time will be a little longer - 45-60 minutes.

You can stew the fish in tomato paste and vegetables, or you can own juice and a small amount of water.

Healthy bake fish in the oven

To make the dish juicy, the fish is usually wrapped in foil. Again, you can marinate it 2 hours before cooking in lemon juice, mustard, soy sauce, wine vinegar, add onions, garlic and herbs.

It is more convenient to bake the fish whole, and then cut it into portions and decorate it with herbs, lemon slices, olives, and cranberries if desired.

Also a dietary dish. To do this, fish fillets are passed through a meat grinder several times or crushed in a blender. Then beat the protein and mix with fish puree.

You can add carrot, onion, and garlic puree to the soufflé. The resulting creamy mass is either wrapped as a sausage in cling film, tying the ends tightly and then wrapped in foil, or placed in a baking dish, covered with foil on top. Soufflé baking time is 20-30 minutes.

Fish rolls

In a similar way, you can make fish rolls, lightly bake the fish soufflé on a baking sheet, then spread the filling evenly over the entire layer (eggs, mushrooms, herbs will do) and use cling film to roll it up and secure it in the form of a roll.

The ideal side dish for fish dishes is vegetables. What you should not eat fish with is potatoes, rice or pasta.

Perhaps this is where my article: low-fat fish for a diet comes to an end.

Lose weight healthy, tasty and healthy!

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It is not for nothing that nutritionists classify low-fat fish as a healthy dietary food.

Properly cooked low-fat fish with vegetables will never make you and yours overweight.

About 15% of fish meat is high-quality protein, which contains all the necessary to the human body amino acids.

The fat content of the fish is sufficient 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 fish becomes the fattest during the spawning period.

Lean varieties (fat content up to 4%),

-moderate-fat varieties(4 to 8% fat) and

Fatty varieties (more than 8% fat).

Skinny fish varieties include:

Cod (0.3% fat content), haddock (0.5% fat content), navaga (0.8-1.4% fat content), silver hake (0.8-1.4%), pollock (0.5- 0.9% fat content), pollock (up to 2%), cod, blue whiting, river perch, bream, pike, roach, mullet (1.3-4% fat content), all types of mollusks and crayfish families.

The meat of these varieties is low in calories. The calorie content of meat, for example, is 70-90 kilocalories, cod – 70-90 kcal, and flounder – 80 kcal. You can cook and eat these types of fish every day and without worrying about gaining excess weight.

The average calorie content of these types of fish is comparable to the calorie content of meat: for lean herring it is 120-140 kcal, for tuna - 130-140 kcal, for carp - 90-120 kcal.

The calorie content here is already quite high. Thus, 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 contains very little fat (0.3–0.4%), virtually no cholesterol, and contains beneficial phospholipids. There are no small muscle bones in cod meat.

Highly appreciated freshwater fish moderately fatty and lean varieties from the carp family, which include carp, bream, tench, roach, crucian carp, carp, asp, ide and silver carp, as a source of complete protein and.

Although some types of fish have a lot of fat, these fats are classified as healthy, unsaturated fatty acids. Separately, it is necessary to mention herring, mackerel, sprat, eel and cod liver, as fish that contain the most unsaturated fatty acids. However, if you have high cholesterol levels in your blood, you will have to give up mackerel, because. it stimulates the production of abnormal cholesterol.

Interestingly, Lake Baikal is home to the fattest fish in the world. This is the Baikal golomyanka (Comephorus baikalensis). Her body is almost 40% fat. The rest is made up of a large head with a huge mouth, fins and a spine.

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Simple recipes for low-fat fish

Cod steaks with potatoes

4 servings, 234 kcal, cooking time 45 minutes.

Ingredients: 600 g cod fillet, 8 potatoes, 1 onion, 1 lemon, 2 tablespoons olive oil, 2 tablespoons lemon juice, 2 tablespoons yogurt, 2 tablespoons rye flour, 1 tablespoon of grated horseradish, 1 bunch of parsley, pepper, salt,

Peel the potatoes, wash them, chop them coarsely and boil them in salted water. Peel the onion, wash it, cut it into rings. Wash the lemon and cut into slices. Wash the parsley and chop finely. Wash the cod fillet, cut into portions, add salt and pepper, roll in flour and fry in olive oil. To prepare the sauce, mix yogurt with lemon juice, horseradish and some parsley. Place 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 olive oil, 2 bay leaves, 0.5 bunch of dill, pepper, salt.

Clean the fish, gut it, wash it, cut it into portions, rub with salt and pepper. Peel the carrots and celery root, wash and cut into slices. Peel the onion, wash it, cut it into rings. Wash the lemon and cut into slices. Wash the tomatoes and cut into slices. Wash the dill greens. Saute carrots, celery and onions in olive oil. Place pollock in a thick-bottomed pan. Place sautéed vegetables and lemon slices on top. Pour in broth, add bay leaf, simmer over low heat, covered, for 20 minutes. Place the finished fish on plates, garnish 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 rice noodles, 0.5 bunch of green onions, 1 tablespoon lemon juice, 0.5 teaspoon mustard seeds, 2-3 sprigs of dill, pepper, salt .

Wash the apple, remove the core, cut into slices. Rub the prepared hake outside and inside with salt and pepper, stuff it with apple, sprinkle with lemon juice, sprinkle with mustard seeds and wrap in foil. Bake in a preheated oven for 30-35 minutes. Boil rice noodles in salted water and place in a sieve. Peel the carrots, wash them, boil them in salted water.

Onions clean, wash, cut out decorations from it. Green onions wash, finely chop (leave a few feathers for decoration). Wash the dill greens. Place the finished fish on a dish, garnish with noodles and carrots, sprinkle with green onions. Decorate the dish with onion garnishes and green onions.

Flounder stewed with cabbage and leeks

4 servings, 45 min., 216 kcal

Ingredients: 600 g flounder fillet, 500 g Chinese cabbage, 100 pickled champignons, 2 leeks, 200 ml vegetable broth, 3 tablespoons soy sauce, 2 tablespoons lemon juice, 0.5 bunch of parsley, ground paprika, pepper.

Wash the flounder fillet and cut into small pieces. Wash and chop the Beijing cabbage. Wash the leeks and cut into rings. Cut the marinated champignons into thin slices. Wash the parsley and chop finely. Bring the broth to a boil, add soy sauce and lemon juice. Place flounder pieces into the broth and simmer for 5 minutes. Add leeks, cabbage and mushrooms, simmer for another 7-10 minutes. Season the dish with paprika and pepper, stir, place on plates and sprinkle with parsley.

Navaga stewed with tomatoes and bell peppers

2 servings, 45 minutes, 185 kcal.

Ingredients: 500 g navaga fillet, 2 pods of red bell pepper, 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 of parsley , pepper, salt.

Wash the navaga fillet, dry with a napkin, cut into small pieces, add salt and pepper. Wash the tomatoes, pour boiling water over them, remove the skin and cut into small pieces. bell pepper wash, remove stems and seeds, pour boiling water over and cut into strips. Peel, wash, and finely chop parsley and celery roots. Wash the parsley and chop finely.

Peel the onion, wash it, chop it finely and fry it in olive oil. Place the roots in a saucepan, pour in 350 ml of water, add salt and bring to a boil. Place the fish in a pan and simmer over low heat, covered, for 10 minutes. Add tomatoes, onions, bell peppers and mustard seeds, simmer until tender. Place the fish on plates, garnish with lemon slices and sprinkle with parsley.

Royal perch on skewers

4 servings, 35 min 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.

Wash the king perch fillet, cut into long narrow strips and marinate for 15 minutes in a mixture of lemon juice, olive oil, spices and salt. Season the seaweed with sesame oil and vinegar. Peel the radish, wash it, cut out decorations in the form of flowers. Wash the orange and cut into semicircles.

Thread orange semicircles and pieces of fish alternately onto wooden skewers and bake in a preheated oven for 20-25 minutes. Place the finished fish on plates and garnish with radish flowers. Serve the seaweed separately.

Hake and shrimp meatballs

4 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 of parsley, 0.5 bunch of green onions, 2 tablespoons of olive oil, 2 tablespoons rice, red and black ground pepper, salt.

Rinse the hake fillet and pass through a meat grinder. Chop the shrimp, mix with minced fish, add the egg and washed rice, salt and pepper, mix and form into meatballs. Wash the tomatoes, pour boiling water over them, cut into pieces. Wash the bell pepper, remove the stems and seeds, cut into half rings. Peel the onions, wash them, cut them into rings. Fry the vegetables in a frying pan in hot oil for 5 minutes, put the meatballs on top, pour in the broth and simmer covered for 10-15 minutes. Wash the green onions and parsley and chop finely. Arrange the finished meatballs and vegetables on plates, sprinkle with parsley and green onions.

Boiled pollock with spicy tomato sauce

4 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 of cilantro, 0.5 bunch of dill, 0.25 teaspoon mustard seeds, 0. 25 teaspoons grated pickled ginger, ground red and black pepper, salt.

Wash the pollock fillet, boil in salted water, cut into small pieces. Wash the tomatoes, pour boiling water over them, remove the skins 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 the green cilantro and dill and chop finely. Place the fish on plates, pour over the sauce, sprinkle with dill and cilantro.

Fried pollock with broccoli and boiled potatoes

2 servings, 45 minutes, 198 kcal.

Ingredients: 400 g pollock, 200 g frozen broccoli, 4 potato tubers, 1 onion, 1.5 tablespoons breadcrumbs, 1.5 tablespoons vegetable oil, 1 tablespoon lemon juice, 0.5 bunch of dill, pepper, salt.

Cut the prepared pollock into small pieces, add salt and pepper, sprinkle with lemon juice and roll in breadcrumbs. Fry in vegetable oil, place on a paper towel to absorb excess oil. Wash the potatoes, boil in salted water, peel and cut into slices. You can grate hot potatoes using a grater.

Boil broccoli in salted water, place in a sieve. Wash the dill greens. Peel the onion, wash it, cut it into rings. Place fish, potatoes and broccoli on plates, garnish with dill sprigs and onion rings.

Flounder baked with onions and mushrooms

4 servings, 45 minutes, 218 kcal.

Ingredients: 800 g flounder fillet, 250 g champignons, 100 ml mushroom broth, 2 onions, 2 tablespoons olive oil, 1 bunch of parsley, ground coriander, ground red and black pepper, salt.

Wash the flounder fillet and cut into portions. Wash the champignons and cut into slices. Peel the onion, wash, cut into half rings and fry in olive oil (1.5 tablespoons) along with the champignons. Wash the parsley and chop finely. Place the flounder pieces in a baking dish greased with the remaining oil, salt and pepper, sprinkle with coriander. Place mushrooms and onions on top, pour in heated broth and place in a preheated oven for 25-30 minutes. Place 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 cloves of garlic, 2 tablespoons of lemon juice, 2 tablespoons of olive oil, 2 tablespoons of breadcrumbs, 1 bunch of parsley, pepper, salt.

Peel the garlic, wash it, chop it using a garlic press. Wash the fish, cut into portions, rub with salt, pepper and garlic, leave for 10 minutes, then place in a baking dish. Wash the parsley, finely chop (leave a few sprigs for decoration), mix with breadcrumbs, lemon juice and olive oil. Lubricate the fish pieces with the resulting mixture and bake in a preheated oven for 20-25 minutes. Wash the tomatoes and cut into slices. Place the finished fish on plates, garnish with tomato slices and 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 Korean carrots, 1 onion, 2 tablespoons lemon juice, 1 tablespoon olive oil, 1 tablespoon soy sauce, 0.5 bunch of parsley, pepper, salt.

Wash the hake fillet, cut into small pieces, sprinkle with lemon juice, pepper and salt. Wash the shiitake, fry in olive oil, add salt. Place the fish and mushrooms in a baking dish and place in a preheated oven for 20 minutes.

Peel the onion, wash it, cut it into rings. Wash the parsley and chop finely. Boil vermicelli in salted water, place in a sieve, mix with Korean carrots and parsley, place on fish.

Sprinkle with soy sauce and bake for another 2-3 minutes. Ready dish Place on plates and serve.

Sea bass in Indonesian style

4 servings, 45 minutes, 219 kcal

Ingredients: 400 g sea bass fillet, 200 g brown rice, 100 ml vegetable broth, 2 onions, 2 bananas, 1 lime, 2-3 tablespoons olive oil, 1 bunch of green lettuce, pepper, salt.

Wash the lime, cut it in half, cut one half into slices, and squeeze the juice out of the other. Wash the sea bass fillet, cut into small pieces, sprinkle with lime juice, salt and pepper. Peel the onion, wash, finely chop and fry in olive oil (1 tablespoon).

Pour the broth over the fish and simmer over low heat until done.

Rinse the rice in salted water, place in a sieve, mix with onion and fish. Peel the bananas, wash them, cut them diagonally into thin slices and fry them in the remaining oil. Place on a paper towel to absorb excess oil. Wash the lettuce leaves, dry them and place on a plate. Place rice and fish in a heap on lettuce leaves, place banana slices and lime slices around.

Vietnamese halibut

4 servings, 45 minutes, 187 kcal.

Ingredients: 600 g halibut fillet, 2 tomatoes, 2 bell peppers, 2 cloves garlic, 1 lime, 2 tablespoons estuary juice, 1 tablespoon fish sauce, 1 tablespoon sesame oil, 1 tablespoon grated ginger, 1 teaspoon sugar, 2-3 sprigs of mint, pepper, salt.

Wash the halibut fillet and 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 boiling water over them, remove the skin and cut into small cubes. Peel the garlic, wash it, finely chop it. Wash the bell pepper, remove the stems and seeds, chop finely, mix with tomatoes, ginger and garlic. Wash the mint and chop finely. Wash the lime and cut into slices. Place the vegetable mixture on the pieces of fish, 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, 1 lemon, pepper, salt.

Wash the flounder fillet, cut into small pieces, add salt and pepper. Peel the onion, wash it, cut it into rings. Peel the garlic, wash, finely chop and fry along with the onion in olive oil (1 tablespoon).

Wash the tomatoes and cut into slices. Wash the eggplants, cut into slices, fry in the remaining mayle. Wash the lemon and cut into slices. Wash the basil greens and chop finely. In a baking dish, layer eggplants, fish, onions and garlic, and 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 - D.V.Nesterova.

Statistics say that every ninth person on our planet is overweight. Excess kilograms not only spoil appearance, but also negatively affect human health. To solve the problem, you have to actively engage in sports, get rid of bad habits and adhere to a certain diet. And the basis healthy diet nutrition is eating balanced and healthy food.

Doctors consider fish to be one of the most useful food products for a diet, which has a low calorie content, but at the same time contains a huge amount useful substances: protein, amino acids, zinc, phosphorus, iodine, selenium, calcium. All low-fat varieties fish are ideal for nutrition during a diet, since during this period the body is in dire need of beneficial microelements and vitamins.

What are the benefits of fish?

Unlike meat, which will take the body at least three hours to digest, fish is digested much faster, in just two hours. Nutritionists recommend fish dishes even for dinner. An undoubted advantage of fish dishes is also the speed of their preparation.

Fish contains healthy fatty amino acids Omega 3 and Omega 6.

As a result of research, scientists have found that eating large amounts of sea fish prevents thyroid diseases, maintains health and youth. An example of this is the residents of Japan, who eat mainly fish products; this country has the most long-livers.

How does regular consumption of fish affect the body?

Omega 3 and Omega 6 acids are necessary for the synthesis of other substances in the body. They normalize the sensitivity of nerve fibers and are responsible for the process of muscle contraction. Fatty acids also have a positive effect on the condition of hair, skin and nails.

Regular consumption of fish dishes prevents the development of cardiovascular diseases, increases immunity, normalizes blood pressure, stimulates brain function and prevents development senile dementia. High content Iodine ensures thyroid health and also helps burn calories.

One of the main indicators of fish is its fat content, which depends not only on the variety, but also on the season - for example, the maximum oily fish becomes during the spawning period. Fish, depending on the degree of fat content, is divided into the following categories:

Fatty varieties - due to great content fat, the nutritional value of the product ranges from 230 to 260 kcal (from 8% fat and above). This category includes such types of fish as mackerel, herring, toothfish, halibut, sturgeon, catfish, saury, and eel.
Moderately fatty varieties contain from 4 to 8% fat. The nutritional value of the product is from 120 to 140 calories. Medium-fat fish include pink salmon, catfish, trout, tuna, chum salmon, herring, sea bass and lean herring.
Skinny (low-fat) varieties of fish - pollock, silver hake, navaga, blue whiting, bream, pike perch, flounder, cod, pike, burbot. The fat content of these fish varieties does not exceed 4%, and the nutritional value on average ranges from 80 to 90 calories.

Weight loss recommendations often contain advice about replacing meat with fish products. But you should be aware that not all types of fish can be consumed when losing weight. To do this, it is necessary to distinguish types of fish based on fat content.

Products with low content fat (2-5 grams):

Per 100 g of product	calorie content	squirrels	carbohydrates	fats
hake	86	16,6	0	2,2
tuna	139	18,2	0	4,6
sea bass	103	18,2	0	3,3
ocean horse mackerel	114	18,5	0	4,5
halibut	103	18,9	0	3
flounder	90	15,7	0	3
bream	105	17,1	0	4,4

Very low fat foods (less than 2g):

Per 100 g of product	calorie content	squirrels	carbohydrates	fats
blue whiting	82	18,5	0	0,9
pollock	72	15,9	0	0,9
cod	69	16	0	0,6
zander	84	18,4	0	1,1
crucian carp	87	17,7	0	1,8
pike	84	18,4	0	1,1
river perch	81	18,5	0	0,9

In order to have an idea of the fat content of fish, you just need to look at its color - the darker the meat, the more nutritious it is. Lean meats are lighter in color. Fatty fish are considered the healthiest, but those who plan to lose extra pounds should reduce the amount of this product in their diet to one piece per week.

The menu should include flounder, tuna, cod, pollock, crabs and shrimp. These foods are low in nutritional value but still contain large number squirrel.

Methods for preparing fish dishes

Before you start cooking dietary dishes from fish, you should familiarize yourself with the peculiarities of consuming certain varieties, since there are some restrictions for those who suffer from diabetes or gastritis. Fish can be fried, boiled, steamed or wrapped in foil in the oven. However, all recipes use a minimum of vegetable oil.

How to cook fish for pancreatitis

A few days after an attack of pancreatitis, doctors allow you to include fish fillet dishes in your diet. Ideal option There will be casseroles, souffles and cutlets. Fish can also be steamed in one large piece, boiled, stewed or baked in the oven.

How to properly cook fish for a diet

Boiled fish. Great dish for the diet - fish soup without potatoes, the least high-calorie and very aromatic broth will be made from pike meat. Boiled cod fillet will not be overcooked, unlike other types of fish. To keep the pieces intact, you can add a little vinegar to the boiling water.

Steamed fish. Pour lemon juice over the fish slices, add dill or parsley to taste, season with spices for fish dishes, and place in a double boiler. Cooking time is half an hour.

Lightly dry the fillet of any fish in a napkin or towel, then place it on the grill along with pieces of vegetables. Cooking time is from 20 to 30 minutes. There is no need to salt the food, otherwise the fish will turn out dry. The finished dish can be seasoned with soy sauce to taste.

To steam fish, you can use not only a steamer, but also a regular colander, which is placed on a pan of boiling water.

Baked fish. Fish cooked in the oven has more good taste than boiled. For baking in the oven, use regular foil or a special sleeve that can be opened a few minutes before the end of the cooking time. In this case, the pieces of fish will have a tasty crust. For sour cream lovers, we recommend baking fish in yogurt - it’s just as tasty, but lower in calories.

Is it possible to fry fish for a diet? It is forbidden! But if you really want to, you can deviate from the rules and treat yourself to grilled fish or regular fish with a small amount of vegetable oil.

Fish is one of the most valuable products nutrition, it must be present in any diet. Fish dishes go well with side dishes of boiled or raw vegetables, as well as with salads seasoned with a small amount of natural oil.

For those who are on a diet for weight loss or for health reasons, nutritionists recommend eating low-fat fish at least three times a week. The benefit of such products is their low nutritional value and easy digestion, unlike regular meat.

You can eat fish with minimal fat content (lean varieties) every day without fear of gaining excess weight. Products in this category do not contain carbohydrates, so they are in particular demand among those who follow or. Lean fish contains less fat than lean meat itself. At the same time, the body receives required quantity protein and minimal calories. This way you can support required level carbohydrates and not feel hungry.

It is very important to cook fish correctly; it is best to boil, bake or steam it. In the process of preparing dietary fish dishes, salt is not used. A small amount of lemon juice will make the meat juicier and the taste richer and more pleasant.

Nutritionists do not recommend seasoning fish products with sauces, as they increase appetite. To eliminate the smell, you can place the fish in milk for about an hour. In order to remove the specific taste of fish, you can add an apple.

Fish is extremely useful for dietary nutrition in that it provides the body with the substances necessary for energy production. Therefore, a person who consumes even low-calorie fish products will always have a reserve of energy and strength for active image life, including for sports.

In the absence of contraindications, fish products can be introduced into daily diet nutrition. Medium-fat varieties are allowed several times a week; occasionally you can eat fatty fish.

If you regularly eat fish dishes, it will be much easier to follow a diet, since a wide variety of fish varieties and dishes made from it will make your diet as healthy and rich as possible. A piece of baked fish or a portion of aromatic fish soup will decorate any menu, and following the recommendations for choosing fish and methods of preparing it will allow you to always stay in great shape.

It should be remembered that fish is considered a perishable product, so it must be purchased in fresh(a dense carcass, immediately restored after pressing with a finger) or fresh frozen, after making sure that it was prepared in an industrial environment.