If you’re sick of meat: 7 healthy fish dishes that are easy to make

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 simple dislike of the product. But what to do if you want to build muscle, and meat is not a helper? Fish is a good solution.

It is rich in minerals, but most importantly – omega-3 fatty acids, which are necessary for proper digestion of protein. The best fish is oceanic fish: cod, tuna, salmon species. The World Health Organization recommends eating at least 300 g of clean fish fillets per week to maintain good health.

You should be careful with fish: if you want to gain muscle mass, not fat, you should be careful what kind of fish you buy. A gram of fish oil equals 9 calories. For example, the energy value of mackerel is about 240 kcal per 100 g, and the now popular salmon – 210 kcal. But do not rush to give up oatmeal pancake with salmon for breakfast: in the morning, the body should get a good dose of calories, so that during the day you do not feel tired. To lean fish (100-120 kcal) include cod, hake, flounder, carp, zander, bream, pike, catfish and others.

Here you have chosen the “right” fish, but what to do with it next? You can cook it quickly, simply, and most importantly, without harming your figure. We have collected seven delicious solutions for you.

Fish fritters

KBJU: 183 / 15 / 10,5 / 6,8 in 100 g of ready dish.

Ingredients:

• mackerel – 2 pcs or 400 g (you can replace any less fatty fish);
• egg – 1 pc;
• rye flour – 60 g;
• natural yogurt 2% – 1,5 tablespoons;
• dill.

Preparation method

Separate the fish from the bones and fins, chop. Add to it flour, yogurt, egg, dill, salt and pepper to taste, mix. Pour the mixture onto a non-stick frying pan and bake like simple fritters, on both sides for 30 seconds each so as not to over-dry. If you have a regular skillet, grease it with a drop of vegetable oil. Finished fritters are better to eat with sauce: for it mix the remaining yogurt and dill. If desired, you can add 1/2 teaspoon of mustard.

Spinach roll with salmon

KBJU: 152 / 14.6 / 9 / 3.

Ingredients:

• spinach – 100 g;
• eggs – 2 pcs;
• salmon (can be replaced by trout) – 300 g.;
• cottage cheese – 100 g.;
• Peking cabbage.

Method of preparation

First, whisk two proteins to soft peaks with a pinch of salt. Then in a separate container with an immersion blender whisk the yolks, spinach and a little salt until homogeneous. Slowly add the whites to the spinach mixture using a spatula or spoon and mix.

Cover a baking tray with parchment and grease it with a drop of vegetable oil. Place the mixture on the baking tray and flatten it so that the thickness is no more than 0.5 cm. The shape should turn out to be a large rectangle. Send the future roll into a preheated oven heated to 180 degrees Celsius for 10-13 minutes. The base should darken a little, and the edges should curl. Do not let the edges dry out completely, otherwise they will break!

Next step: take the tray out of the oven, cover the roll base with another sheet of parchment, press down firmly, especially the edges, and leave to cool completely. You can press down with something heavy on top to keep the edges from curling. Remove the parchment, generously coat the entire spinach base with cottage cheese, lay out the lettuce and fish. Leave about 5 cm from one of the edges of the roll without filling, so that it can be rolled up without any problems. Using the parchment on which the base with filling is placed, roll up the roll. All that remains is to wrap it in cling film and leave it in the refrigerator for at least 4 hours. When the roll is chilled, it can be cut and served to the table.

Fish in oatmeal breading

KBJU: 148 / 20,7 / 3 / 5,8.

Ingredients:

• fish fillet – 850 g (perch or cod is best);
• coarse oatmeal – 100 g;
• egg – 1 pc;
• butter 60% – 30 g.;
• salt and pepper.

Method of preparation

Cut the fish fillet into medium sized pieces like chops. Beat egg with a fork, salt, pepper and dip the cut fish in the egg mixture. Grind the oatmeal and coat the fish, already wet from the egg, in it. Melt butter in a frying pan and fry the fish on medium heat on both sides under a lid for 5-7 minutes until cooked.

Casserole with trout and broccoli

KBJU: 100 / 10.8 / 4.5 / 4.

Ingredients:

• fish fillet (trout) – 400 g.;
• broccoli – 400 g;
• eggs – 3 pcs;
• 1% milk – 100 ml;
• whole wheat flour – 1 tablespoon;
• hard cheese (we took Dutch cheese) – 100 g.;
• salt and pepper.

Method of preparation

First you need to rinse broccoli in warm water and separate the florets. While the vegetables drain excess water, preheat the oven to 180 degrees. Cut the fish fillets into medium sized pieces, salt and pepper to taste. Gently mix the broccoli (only the florets are needed) with the fish and place everything in a greased mold with a drop of vegetable oil.

In a separate bowl, combine the eggs, milk, grated cheese and flour. You can salt a little. Pour the fish with broccoli with the resulting mixture and send it to the oven for about 40 minutes. If you have a very powerful oven, it is better to cover the mold with foil for baking, so that the florets do not burn.

Cutlets in the oven or on steam

Far from the ones given in kindergarten.

KBJU (without breading): 72 / 14 / 0,5 / 2,6.

Ingredients:

• minced fish – 400 g. (best suited pikeperch or hake);
• carrot – 1 piece (small);
• onion – 1 piece (small);
• classic soy sauce – 3 tablespoons;
• salt and pepper;
• breading at will.

Method of preparation

The first thing to do is to preheat the oven to 180 degrees. Fish mince should be salted and peppered to taste, then rub carrots on the finest grater and chop finely onions. Next, mix all the ingredients to a homogeneous mass and form small balls similar to hockey pucks. Place the cutlets on a baking tray lined with parchment and leave for 40 minutes. If you are not sure about the parchment paper, grease it with a drop of vegetable oil. You can easily prepare such cutlets on steam.

Baked fish

KBJU: 79 / 2 / 3 / 7,6.

Ingredients:

• fish fillet – 500 g. (you can use cod or any other fish);
• natural yogurt 2% for marinade;
• soy sauce for marinade;
• salt and spices: dried herbs, rosemary, pepper;
• lemon.

Preparation method

Cut fish fillets into medium-sized pieces and marinate. For the marinade take natural yogurt, soy sauce, 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 will be enough. Leave the fish in the marinade for 25 minutes.

It’s time to preheat the oven to 180 degrees. “Rested” fish send on a baking tray covered with parchment. Bake for 15 minutes, after which pour a small amount of lemon juice over the fish and leave it in the oven until browned. Do not turn the oven off. If desired, you can put 1/2 slice of lemon on each piece of fish.

Tuna cutlets

KBJU: 99 / 13,6 / 3 / 3.

Ingredients:

• tuna in its own juice – 100 g. (the can itself can weigh more because of the liquid, for example, 140g);
• onion – 1/2 pc. (small);
• egg – 1 pc.

Method of preparation

Drain all the liquid from the can and squeeze the tuna fillet well. Thoroughly mash it with a fork, add finely chopped onion and raw egg. Mix well. If desired, you can add spices: a couple of pinches of seasoning for fish. But it is not necessary, as tuna is salty in itself. Form cutlets and fry on both sides on a non-stick frying pan under a lid on low heat. The preparation will take you very little time, but what a result!