Effective weight loss is impossible without the inclusion in the diet of foods that meet certain requirements. These include a rich vitamin-mineral composition, the presence of a large amount of high-quality high-grade protein, as well as a low content of fats and carbohydrates, that is, low caloric content. They are all satisfied with dietary fish. What kind of fish fall into this category and how exactly can they be cooked, this article will tell.
All existing types of fish can be divided into three large groups: fatty, medium-fat and low-fat. The term “dietary product” refers more to only non-fat types. However, with the observance of certain cooking rules, low-calorie and safe for the figure can also become varieties of medium-fat fish. These include pink salmon, catfish, trout, sea bass, tuna, herring with a small amount of fat. Here we should mention salmon, carp, catfish, salmon and capelin. Fish of medium fat content contains one from 5 to 8% fat, according to another, from 5 to 10%. As for nonfat varieties of fish, they are rich in fat no more than 4-5%. This is haddock, pike perch, roach, rudd, river perch, pike, cod, navaga, halibut, crucian, flounder, pollock, chum, hake, blue whiting, asp, vobla, bream.
Caloric content of medium-fat fish varies from 120 to 150 kcal, low-fat species – does not exceed 90-100 kcal. And in those, and in others, full of protein, characterized by a rapid degree of digestibility of the human body. Dietary fish will not add to your figure extra pounds, but the feeling of saturation will give for a long time. There are more useful polyunsaturated fatty acids Omega-3 and Omega-6, which are harmful to health and body weight of saturated fats. In addition, the product includes numerous mineral compounds: iodine, calcium, phosphorus, zinc, copper, selenium, etc. There are also vitamins: A, E, D, Group B. In addition, marine fish can boast the presence and the Fillet of a powerful antioxidant astaxanthin.
This dietary product, due to unsaturated fatty acids, triggers in the body tissues the process of splitting fats, reducing “bad” cholesterol in the blood. Regular use of it reduces the risk of developing cardiovascular diseases, eliminates inflammatory reactions of various nature and localization, positively affects vision, bones, and the state of the nervous system. Presence in a delicacy of iodine allows to maintain the health of the thyroid gland, selenium – to get rid of parasites and skin diseases, astaxanthin – to protect oneself from cancer and prolong the time of physical youth. Dietary fish in the diet – a direct way to strengthen immunity, normalize the work of the brain. This product should be eaten at least 3 times a week.
How to cook a dietary fish
To make a sea or river delicacy give all the above-described effects and also help to lose weight, it is necessary to make its heat treatment in accordance with certain rules.
First, give up frying fish. Of course, you can remove the top fried crust from the product before use, but the roast dainty is excessively impregnated with vegetable oil, which adds calories to it. In addition, the heating of most oils promotes the formation of carcinogens in them, causing cancer and provoking the acceleration of aging.
Secondly, do not include fatty supplements in dishes with dietary fish, such as cheeses, mayonnaise, home-made sour cream. Do not get involved in salt and spices, because they stimulate the appetite. Replace them with dried herbs suitable for fish, and freshly squeezed lemon juice or lime – both useful and tasty!
Thirdly, do not prepare for dietary garnishes, saturated with carbohydrates. The prohibition concerns potatoes, especially roast; Pasta. The ideal option will be stewed vegetables, a salad of fresh vegetables and greens, a portion of cooked buckwheat.
Dietary fish preferably cook, bake in the oven, you can and in foil; Cook in the multivark in the mode of “quenching”, “baking”, “steaming”.
Recipes of dietary fish
Cod fillets in Greek. Ingredients: two large-sized fish (fillets), 1 tbsp. Olive oil, 2 tbsp. Coriander seed, 0.5 tbsp. Lemon juice, any shop seasoning for fish.
Cooking process. Wash fish fillets. Prepare the marinade, for which mix the wine vinegar, fried and pounded coriander seeds and seasoning. Put the cod into it for 3 minutes. After you place the product on a greased baking sheet and send it to a preheated oven to 180 ° C for 25-30 minutes.
Trout with citrus fruits. Ingredients: rainbow trout – 1 kg; Orange, lime and lemon – 1 piece, olive oil – 1 tbsp.
Cooking process. Wash fish, free from bones and internal organs, cut into large slices. Sprinkle a little each and put in a baking dish, oiled. Then remove the rind from the fruit, grind them with a knife. Combine and add olive oil to the citrus mixture. Insist it for 7 minutes, then pour marinade fish pieces. On top of the trout form, cover and put the dish in the oven. Bake at 180 ° C for 30 minutes.
Cutlets from pike. Composition: single fish fillets, a small onion, a slice of dried up wheaten loaf, 1 raw egg, 1 raw carrot of medium size, black pepper and salt to taste.
Cooking process. Pike fillets must be passed through a meat grinder along with a piece of loaf and onions. After that, you need to add the remaining ingredients to the resulting mince and mix. From smooth Form small patties, wrap them in foil, pour a little some water and place on a baking sheet structure. Bake in the oven for 20-25 minutes.
Dietary fish in the multivariate
Dietary fish in the multivark. You will need: fillet of low-fat fish or medium-fat fish – 500 g, 2 tsp. soy sauce, 2 cloves of garlic, a small piece of root ginger, a few sprigs of celery, a little olive oil and fresh water, salt to taste.
Cooking process. Celery, garlic and ginger chop. Cut the fillet and sprinkle a little. Put the pieces of fish into a bowl of multivarquet, sprinkle with prepared spices, pour olive oil over the top and soy sauce. Try to keep the additives spread over the surface of the fish evenly. Set the cooking mode to steaming. The dish will be ready for use after 20-25 minutes.
Dietary fish in a multivark with vegetables. Components: gutted sea bass – 500 g, onion – 1 piece, raw carrots – 1 piece, parsley, salt to taste.
Cooking process. In the bowl of the multivarka pour the water, then put the container, intended for cooking on steam, and place on it a layer of fish fillets. Cut the onions and carrots into circles, lay them in a second layer. A little salted dish. Cook the food in the “Steamer” mode for 20 minutes.
Dietary fish turns tender, soft and very tasty. Try it – you will not regret it!