Recipe for dietary fish cutlets. Calorie, chemical composition and nutritional value.

Nutritionists advise including fish dishes in your diet more often. After all, it contains proteins necessary for the body and easily digestible by the body, a lot of microelements and vitamins, and polyunsaturated fatty acids. Fish will be most beneficial if it is baked or stewed, however, both in a frying pan and in a slow cooker, fish can be cooked in such a way that it will bring nothing but benefit to the body. Minced fish products are slightly less healthy, but no less tasty, especially if they are prepared correctly. For those who care about their health, the ideal choice would be steamed fish cutlets, tasty and at the same time dietary. Advice from experienced chefs and recipes that we have selected for readers of the online magazine “The Beauty is in You” will allow you to enrich your diet with appetizing and healthy fish dishes.

Subtleties of technology

First of all, we suggest that you familiarize yourself with the recommendations of experienced chefs. Armed with this knowledge, even a novice housewife can prepare delicious steamed fish cutlets.

Minced fish prepared by yourself will be tastier than ready-made fish. After all, you won’t put anything extra in it, using only fish fillets. For minced meat, take fresh and not too bony fish. If you are going to make cutlets from river fish, turn its flesh through a meat grinder several times to be sure that there are no bones in the minced meat.
Usually butter or lard is added to make minced fish juicy, but these additives significantly increase the calorie content of the finished dish. Therefore, dietary cutlets are made without these additives, but it is worth choosing fish varieties that are not the driest.
To make the fish cutlets softer and more fluffy, dried bread is added and then soaked in milk, cream or water. For diet cutlets, water is more suitable, or in extreme cases, milk, but it is better to avoid cream.
In order for the cutlets to retain their shape, eggs are usually added to the minced meat. However, you can also make lean cutlets by replacing the egg with starch, potatoes or semolina.
Onions are often added to fish cutlets. You should not put it through a meat grinder so that the minced meat does not become liquid. It’s better not to be lazy and chop the onion with a knife.
Usually, cutlets are steamed using a double boiler or multicooker. But even if you don't have such kitchen equipment, you can make steamed fish cakes by placing them in a colander and placing it over a pan of water.
To steam cutlets, you don't need any oil or breading. This also makes them dietary.

Based on the above rules and tips, you can prepare delicious steamed minced fish cutlets using any of the recipes you like.

Tip: if you cook cutlets in a multicooker, you can simultaneously cook a side dish in the main bowl of the unit. It could be rice, buckwheat, corn porridge, lentils.

Cooking tips and tricks

The most popular types of fish for cutlets in the oven are: carp, pike, silver carp, hake, pollock and salmon.

For variety, you can add eggs, bread and potatoes to the minced meat. However, to make the cutlets as tender as possible , you should not add an egg. If you want fattier cutlets, add lard or minced pork to them.

Bread, as a binding ingredient, can be replaced with oatmeal. The cutlets will turn out very tasty if you add carrots to them, in addition to the obligatory onions. Carrots will make the dish soft, juicy and improve its digestibility. But if you use onions and carrots in cooking, sauté .

It is very important to properly chop the minced meat before cooking; use a coarse grater, this way you will be able to retain the juice. Before chopping, remove large bones from the fish; small and soft ones are not dangerous, you can leave them. If the fish is very bony, pass it through a meat grinder a couple of times.

Chopped herbs and garlic will make the taste of the dish more rich.

There is no need to bread such cutlets; they need to be sculpted from minced meat with hands previously moistened with vegetable oil .

A simple recipe for steamed minced fish cutlets

The minced meat of these steamed cutlets includes potatoes, so they retain their shape well. At the same time, the energy value of the dish when adding potatoes remains low.

Components:

minced fish – 0.5 kg;
potatoes – 0.3 kg;
fresh herbs – 150 g;
onions – 150 g;
salt, spices - to your taste.

Cooking algorithm:

Grate the raw potatoes as you would for making potato pancakes, and squeeze them out.
Mix with minced fish.
Add salt, spices, finely chopped onion and herbs with a knife. Instead of greens, you can use fresh onions, then you can discard the onions.
Knead the minced meat and form into cutlets. Steam them for 20-25 minutes.

Steamed fish cutlets according to this recipe can be served without a side dish. If you still want to make a side dish, use fresh vegetables, green beans, and green peas for it.

Steamed minced fish cutlets with semolina and cheese

Semolina makes the cutlets more tender and fluffy. It’s just important to choose semolina made from durum wheat, otherwise the dish will not be dietary. Cheese will give the dish a soft, creamy taste, although it will slightly increase its calorie content.

Components:

fish fillet – 0.5 kg;
onions – 75 g;
processed cheese – 70 g;
semolina – 1 tbsp. l.;
egg – 1 pc.;
salt and pepper - to taste.

Cooking algorithm:

Grind the fish fillet through a meat grinder.
Grate the cheese. It will be easier to cope with this task if you keep the cheese in the freezer for a short time before doing this.
Chop the onion with a knife.
Mix all ingredients, adding egg and spices.
Having formed small cutlets, steam them for 25 minutes.

The semolina will swell during cooking, giving the cutlets fluffiness. These cutlets taste amazingly tender, and they look appetizing. They can be served with any side dish.

Steamed fish cutlets with carrots

This dish includes one egg, but you can do without it by slightly increasing the amount of flour. Then the recipe will become lean.

Components:

minced fish – 0.5 kg;
carrots – 150 g;
onion – 150 g;
egg – 1 pc.;
flour – 2 tbsp. l.;
dried herbs, salt - to taste.

Cooking algorithm:

Grind the pre-washed and peeled carrots on a fine grater.
Finely chop the onion with a knife.
Mix the minced meat with chopped vegetables, beat an egg into it, add dried herbs, add salt.
Place the cutlets made from minced meat on the grill of a steamer or microwave. Start the appropriate program (“Steaming” in the microwave, “Fish” in the steamer). Cook for 20 minutes.

Thanks to the addition of a large number of vegetables, steamed fish cutlets according to the given recipe are doubly useful.

Dietary fish cutlets with bran

Bran is very useful for cleansing the body, improving the functioning of the gastrointestinal tract and preventing obesity.

Components:

minced fish – 0.5 kg;
egg – 1 pc.;
onion – 75-100 g;
water – 100 ml;
bran – 50 g;
salt - to taste.

Delicious recipe!
A film about chefs and cuisine Cooking algorithm:

Finely chop the onion.
Grind the bran in a coffee grinder or blender, add warm water, and let it swell.
Mix the minced meat with onion, bran, and egg. Don't forget to add some salt.
Make cutlets from the resulting mass and steam them. Cooking time – 20 minutes.

Cutlets made according to this recipe satisfy hunger well and leave you feeling full for a long time. This dish belongs to the category of dietary.

Dietary fish cutlets with cottage cheese

Another type of dietary cutlet, which is very tasty and at the same time healthy, is prepared from minced fish with the addition of cottage cheese.

Components:

fish fillet – 0.4 kg;
low-fat cottage cheese – 0.2 kg;
chicken egg - 1 pc.;
complex seasoning for fish - to taste;
fresh dill – 50 g.

Cooking algorithm:

Cut the fish fillet into pieces and pass through a meat grinder, alternating with cottage cheese (we also pass it through a meat grinder).
Finely chop the dill with a knife, beat the egg. Mix all this with the minced meat, adding seasoning.
After wetting your hands in water to prevent the minced meat from sticking, form small cutlets. Place them on the grill and steam over them for about 20 minutes.

The most delicate dietary cutlets made from minced fish with cottage cheese are unlikely to leave anyone indifferent. They will also be enjoyed by those who have not even thought about the benefits of a healthy diet.

Unusual fish cutlets with olives

Steamed fish cutlets stuffed with whole olives are not a shame to serve at the holiday table.

Components:

sea fish fillet – 0.3 kg;
egg – 1 pc.;
onion – 75 g;
milk – 50 ml;
breadcrumbs - 2 tbsp. l. with a slide;
salt, spices - to taste;
pitted olives – 8 pcs.

Cooking algorithm:

Finely chop the onion.
Grind sea fish fillets through a meat grinder.
Heat milk or water, pour in breadcrumbs.
Mix minced meat, onion and crackers soaked in water with beaten egg, salt and spices.
Form 8 balls from the resulting mass, hide an olive in each ball.
Place on the grill and steam for 20 minutes.

Very unusual fish cakes with a “surprise” will appeal to children, for whom it is best to cook dietary dishes by steaming rather than in a frying pan. Instead of a side dish, you can serve this unusual appetizer with olives, pickles, fresh cherry tomatoes - whatever you like best.

Steamed fish cutlets are not only healthy, but also very tasty. Dietary dishes can even decorate a holiday table. Knowing the recipes for their preparation, it’s not scary to decide to follow a diet.

If you are following a diet or proper nutrition, then you should definitely include fish in your diet. Nutritionists recommend eating fish at least 2 times a week. This product is rich in protein, the consumption of which is extremely important if you are on a diet and want to lose extra pounds. In addition, fish contains many other useful substances and vitamins that are extremely important for our body.

As for the calorie content of this product, fish is considered dietary, but it is also important to choose low-fat varieties of fish.

In general, fish can be divided into three categories:

Fatty fish. This includes eel, mackerel, halibut and other types of fish. All of them have a fairly high fat content and are not very suitable for dietary nutrition.
Fish of medium fat content. Here we can mention such varieties of fish as trout, pink salmon, and herring.
Low-fat fish varieties. Pike, pollock, bream, hake, pike perch and others. These types of fish can be safely included in your diet. Due to its low fat content, this fish is ideal for the diet.

Speaking about pp cutlets, it is also worth mentioning the methods of their preparation, because the calorie content of the finished dish directly depends on this. Very often, when counting calories, they lose sight of the fact that it is imperative to count the calorie content of the sunflower oil in which the cutlets are fried. But it is precisely because of frying that the calorie content of pp cutlets increases significantly. The best way to cook pp cutlets is to fry them in a non-stick frying pan without using oil, bake them in the oven or cook them in a double boiler! Then you don't have to worry about extra calories!

What you need to know about the calorie content of fish cutlets? The best and most dietary cooking option is steamed. These cutlets contain about 70 calories per 100 grams! If you cook cutlets in the oven, then per 100 grams of the finished product you will get about 80-90 calories! And finally, frying in a pan is the most high-calorie cooking method. Be prepared to receive a ready-made meal containing 200 calories per 100 grams!

When preparing pp cutlets, also pay attention to the right ingredients. Many recipes contain regular wheat flour, which is not a dietary product. It is best to replace it with oatmeal (ground in a blender) or, even better, with bran. This way you will get a complete dietary product with a high content of not only protein, but also fiber.

Cod fillet fish cutlets: recipes for steaming and oven

Cutlets are often on our menu: holiday and everyday. Fish, meat, and mushroom cutlets were also prepared by our mothers and grandmothers. But many such recipes do not fit well into a healthy diet. We have already prepared chicken cutlets (let me remind you of the recipe), now I think it’s time to learn how to cook very tasty fish cutlets from cod fillet - these are just the thing for the pp menu. Minimum calories, excellent energy, taste simply great!

Low-calorie fish cutlets made from cod fillet will be an excellent replacement for regular fish cutlets. They will taste no different, but their calorie content will be much lower. Not a single nutritionist will question the usefulness of such cutlets.

Secrets of delicious cod cutlets

For our pp-cutlets we will take cod.
The cod itself is a wonderful fish for the fisherman and should definitely be included in the shopping list.

It contains little fat, but is rich in protein, phosphorus, amino acids, and Omega-3 polyunsaturated acids.

The product is easily digestible and low-calorie.

In its usual form, cod fillet is quite dry, that is, it is not worth baking or steaming it, unless with vegetables in the oven. But the cod cutlets turn out excellent. They will please even the pickiest eaters. This option for preparing fish is very good for children - the delicious cutlets have no bones at all.

When choosing fish for minced meat, you need to pay attention to its appearance. The surface of the carcass or finished fillet should not be damaged, the skin and scales should be shiny and not overdried.

The smell should be classic “fishy”, without foreign impurities. If you choose frozen fillets, the ice glaze should not be cloudy or too thick.

Minced fish fillet is easy to prepare. You can buy ready-made fillets, but it is preferable to buy a whole carcass and cut the fillets yourself. Cod is a large fish, it is easy to cut it yourself:

The cod carcass is washed and gutted;
cuts are made along the ridge of the fish on both sides;
separate the head from the carcass, remove the skin;
Using a large sharp knife, cut the fillet along the spine.

Here's a simple video on how to fillet cod:

Then the fillet is cut into pieces and passed through a meat grinder. You can use a blender or make chopped minced meat with a knife.

For pp-cutlets, minced meat is prepared without bread, and ground oatmeal or corn is used for breading.

How to cook fish cutlets from cod fillets? Baking in the oven or steaming is the best solution for any pp cutlets.

Recipes to choose from

There are many recipes for making PP cod fillet cutlets. Vegetables, cottage cheese, and oatmeal are added to the minced meat.

For variety, you can make cutlets from cod and pink salmon - an excellent dietary red fish. This can be done by taking any recipe described below with a photo and replacing part of the cod with the same amount of red fish.

Cod fish cutlets in the oven

A recipe for fish cutlets with cabbage, which is added to the minced meat, is suitable for cooking in the oven.
Cabbage will make the dish juicy and fluffy. Calorie content of 1 medium-sized cutlet (about 150 g) - 139 kcal, bju - 20 g protein, 7 g carbohydrates, 3 g fat .

Ingredients

cod fillet – 1 kg
fresh cabbage – 200 gr
onion - one small
oatmeal for breading - 3-4 tablespoons
egg - 1-2 pcs (depending on size)
salt and black pepper - to taste
greens - a small bunch
2 tbsp. bran or whole grain flour.

Preparation

Fish fillet, cabbage, onion, pass through a meat grinder. Squeeze out excess liquid.
Add egg, bran or flour, chopped herbs, salt and spices to taste to the resulting minced meat. Mix the minced meat and form small cutlets. It is convenient to do this with your hands soaked in cold water.
Breaded in oatmeal ground in a blender.
Place on a baking sheet or in a mold, having previously greased them with vegetable oil. If you have a silicone mat, that’s great - you won’t need to add fat.
Bake in the oven for 25-25 minutes at 200 degrees.

The dish is ready. Bon appetit!

Recipe for steamed cutlets

For steaming, do not use breading.
Oatmeal in this recipe is added to the minced meat. It is very convenient to cook steamed cutlets in a multicooker, if the device has such a function. Calorie content of 1 medium-sized cutlet (about 150 g) - kcal, bju - g protein, g carbohydrates, g fat.

Calorie content of 1 medium-sized cutlet (about 150 g) - 151 kcal, bju - 23 g protein, 9 g carbohydrates, 2.4 g fat.

What do you need:

minced cod – 500 g
oatmeal - 3-4 tbsp.
low-fat cottage cheese - 3-4 tbsp.
egg - 1 pc.
dill, garlic, salt, spices - to taste

How to cook:

Combine minced fish with egg, cottage cheese, and oatmeal (I use Hercules). Salt, pepper, add garlic and herbs.
After stirring, set aside for 20 minutes so that the oatmeal swells a little.
We make cutlets from the resulting mass.
Pour 300 grams of water into the multicooker bowl. Place them in a container for steaming.
Having loaded the container with our dish into the multicooker, we set the “Steaming” program.
In 15 minutes, a delicious healthy dish is ready! Bon appetit!

Tips and secrets

Vegetables or rice go well with fish cutlets as a side dish. It is better to replace white rice with brown rice.

If the resulting minced meat is runny (this usually happens when vegetables are added to it), place it in a colander or sieve. Excess moisture will drain.

Add zucchini or pumpkin to the minced fish instead of cabbage. The dish will turn out not only useful, but also beautiful.

If you are on pp, then you know that frying is not advisable. But a good non-stick frying pan will do just fine. Only then do not fry, but rather simmer it, covering it halfway with a lid and turning the heat to medium.

For fish cutlets, you can prepare a sauce from yogurt and dill. However, any sauces will perfectly complement the taste of cutlets.

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PP recipe - fish cutlets

You can make low-calorie fish cutlets from minced hake.

So, you will need:

200 grams of hake fillet. 100 grams of this fish contains only 86 calories, which makes it simply ideal for making cutlets. Don’t forget to peel the hake and grind it in a blender or use a meat grinder.
Half an onion. It will make our pp cutlets more juicy. Finely chop the onion or grate it on a fine grater.
1 carrot. Grate it on a fine grater.
1 egg.
Salt and pepper to your taste.

These minced fish cutlets are very similar to fish fritters. Mix all the ingredients and fry the cutlets in a non-stick frying pan. Fry each cutlet on both sides. If desired, at the end you can add a little water and simmer the cutlets.

Cooking the best fish cutlets for children

It is important for children to prepare delicious boneless fish cutlets.

Ingredients:

hake fillet – 500 grams;
potatoes - 3 pieces;
salt pepper;
olive oil;
onion.

Preparation:

Grind potatoes, onions and fish through a meat grinder. Salt and pepper.
We proceed according to the usual scenario. Form cutlets and place on a baking sheet greased with olive oil.
Place in the oven for 20 minutes at 180 degrees. Serve the finished dish with any side dish, sprinkled with fresh herbs.

Video recipe

Fish cutlets for children

Dietary steamed fish cutlets

You can also cook PP cutlets by steaming them. You can use either a regular steamer or a multicooker.

300 grams of fish. Take any lean fish and grind it using a meat grinder. Dietary minced meat is ready.
1 small onion. Finely chop or grate.
1 egg.
2 tablespoons of bran. This will add fiber to our steamed fish cakes. By the way, it is bran that can replace flour in some cutlet recipes.
Salt and pepper to taste.

Mix all the ingredients and give the minced meat a little time to brew. During this time, the bran will swell a little, and you can easily form cutlets. These PP cutlets are prepared within 15-20 minutes.

Dietary fish cutlets in the oven

One of the most convenient ways to prepare a dish on pp is baking. You can cook a ton of healthy recipes in the oven while avoiding unnecessary calories. We suggest preparing dietary fish cutlets, the calorie content of which does not exceed 90 calories!

400 grams of fish. We use lean white fish. You can use pike perch. Grind the fish in a blender or using a meat grinder.
1 small carrot. We grate it on the finest grater.
1 small onion. Shred finely.
3 tablespoons soy sauce.

Delicious recipe! Flower horoscope by zodiac sign

This recipe for pp cutlets is low in calories due to the fact that we do not add eggs or flour. Mix all ingredients thoroughly and form small balls. Place on a baking sheet and place in the oven, preheated to 180 degrees, for 40 minutes. Serving these cutlets well with fresh salad.

Balls with soy sauce and green onions

Fans of original flavors will certainly like the recipe for dietary fish cutlets in the oven, for the preparation of which you will need:

a kilogram of any lean fish;
onion;
4-5 green onions;
small carrot;
50 grams of soy sauce;
salt and pepper to taste.

First of all, we clean the fish from bones, entrails and skin, and then pass the fillet through a meat grinder. Grind onions and carrots in a blender. Cut green onions into rings. Next, we combine all the components together, add soy sauce, pepper and salt to the minced meat (be very careful with the latter, as the sauce itself is salty). Mix everything well and make cutlets. After this, all that remains is to place the meatballs on a baking sheet and place them in an oven preheated to 180°C for half an hour.

Dietary pike cutlets

Have you ever eaten stuffed pike? Unfortunately, the recipe for this dish is not dietary, and therefore it is not recommended to include it in your diet. But making fish cutlets on a pike diet is an excellent option. 100 grams of pike contain only 84 calories, which makes this fish an ideal product for proper nutrition. And although pike is considered a dry fish, it is nevertheless excellent for preparing dietary dishes.

1 pike. The most difficult thing in preparing such cutlets is to clean the pike and grind it into minced meat, so you will have to work hard.
50 grams of oatmeal. We will use them instead of flour. Grind them in a blender.
20 grams of low-fat milk. We will need it to soak our ground oatmeal in it.
1 chicken egg.
1 medium carrot. We grate it on the finest grater.
1 medium onion. It is best to grind in a blender.
Salt and pepper to taste.

First of all, soak our oatmeal in milk and let it swell properly. Then mix the minced pike with chopped onion, carrots and egg, salt and pepper. Add the oat mixture to the minced meat and mix thoroughly. The best way to cook these PP cutlets is in the oven! Bake them until fully cooked and enjoy the dietary dish!

Preparing to cook

Many types of fish are suitable for cooking.
The main point is that the fillet should be without bones, cartilage and other waste parts. It is preferable to buy already cut fillets or medium-sized fish, which you will have to clean yourself: cut off the tail, head, fins, scales, internal organs, spine, bones, cartilage. Sea fish is best suited for cutlets - it has fewer bones than river fish (especially bony carp and crucian carp). Recommended: pike perch, trout, salmon, salmon, hake, pollock, silver carp, pike, cod.

The fillet must be passed through a meat grinder, add ingredients for a rich taste, juiciness, integrity of the structure of the cutlets (depending on the recipe): chicken eggs, cheese, minced pork, potatoes, lemon, cottage cheese, onions, spices, mayonnaise, sour cream, rice. Cook fish cutlets at a temperature of 180-200 degrees for 15-20 minutes.

When a person decides to switch from regular food to dietary food, the oven turns out to be a good helper. In it, the food turns out baked, which means it is less fatty and as healthy as possible.

The advantages of the oven are undeniable. Firstly, dishes are steamed in their own juice, without the use of mayonnaise, fat or oil. To create ideal conditions, the raw product is first well packed in a cooking bag. Secondly, it's simple. The cabinet needs to be turned on, heated, a container of food must be placed and the time specified in the recipe must be noted.

After this, you can “forget” about the dish for a quarter of an hour or more. Thirdly, this option is healthier and more nutritious than frying it in a pan. Baked food can be prepared for the youngest children as the first complementary food and not be afraid that such vegetables or meat will have a bad effect on the baby’s stomach.

Since fish is the most valuable protein product in the diet of both adults and children, your acquaintance with dietary food will begin with fish cutlets from the oven. Most often they are prepared using minced meat and vegetables. Low-fat species include: cod, pollock, pike, mullet, blue whiting, navaga, pollock, and flounder.

To prepare this simple dish, you will need the following ingredients:

500 grams of fish fillet. Any fish can be used. Wash the fillet and dry it with paper towels.
50 grams of bran. If you don't have them on hand, use chopped oatmeal. The amount of bran can be adjusted by yourself. If your mince is liquid, then add more bran.
2 eggs. We will use only 2 proteins, so we will further reduce the calorie content of the finished dish.
1 medium onion.
Salt and spices to your taste.

Mix all ingredients in a blender and beat thoroughly. You can also do this using a meat grinder. Now let’s leave our minced meat for a couple of minutes so that it sits and the bran swells a little. Then we form dietary fish cutlets and put them in the oven for 10-15 minutes (temperature 180 degrees).

As you can see, there is nothing complicated, and the recipe is ideal for dietary nutrition.

Dietary cod cutlets

Another favorite fish for those losing weight is cod. 100 grams of this fish contains only 90 calories and is rich in protein and omega 3 and 6 fatty acids. We suggest preparing cod cutlets, the calorie content of which is only 95 calories per 100 grams!

500 grams of cod fillet. Clean the fish and cut the fillets into small pieces.
100 grams of fresh cabbage. It will give our cutlets a special juiciness.
1 small onion.
1 egg.
1 tablespoon of bran.
Salt and spices.

First, we pass the fish, cabbage and onion through a meat grinder. You will need to remove excess liquid from the resulting minced meat. Then add the egg, spices and bran to the minced meat. Mix everything and let the minced meat brew for 10 minutes. Now we form the cutlets. These cutlets can be cooked in the oven or steamed.

With lard

It turns out very tasty if you add lard to pollock cutlets. Thanks to it, the cutlets become more fluffy and retain their juiciness. They go well with any side dish, or you can serve them with gravy.

You will need to prepare the following list of products:

700 g pollock fillet;
100 g lard;
2 slices of white bread;
1 onion;
A little ground pepper and salt;
Sunflower oil for frying;
Breading mixture (mix semolina and breadcrumbs in a 1:1 ratio).

Step by step recipe:

You can buy fillet ready-made, or you can get it from a pollock carcass. To do this, the fish must first be thawed and the tail and fins cut off. Next, you need to separate the meat from the bones and skin.
Using a meat grinder, grind the lard from the peeled onion.
Also pass the fish fillet through a meat grinder along with slices of white bread.
Place the crushed ingredients in a deep cup and mix thoroughly.
Season everything with salt and pepper and knead the minced meat thoroughly.
Form cutlets from the resulting minced fish. Roll them in a breading mixture made from equal amounts of semolina and crackers.
Heat vegetable oil in a frying pan. Fry the cutlets over medium heat on both sides for 10 minutes until golden brown.

These cutlets are good with a side dish and a slice of bread.

100 grams of the finished dish contains:

13.0 g protein;
9.0 g carbohydrates;
6.0 g fat.

Calorie content is 157 Kcal.

How to cook PP pollock cutlets

Another ideal fish for preparing dietary dishes is pollock. 100 grams of this fish contains only 72 calories, so it can be often included in your diet if you are following a diet menu. We suggest preparing pp cutlets from pollock and cauliflower.

200 grams of fish. You need to take the sirloin.
200 grams of cauliflower. First boil the cabbage in salted water until tender.
1 onion. Grate it or finely chop it.
1−2 eggs. Look at the consistency.
1 tablespoon of bran.
Salt and spices to your taste.

Blend the cauliflower and fish fillet along with the onion in a blender until smooth. Add the egg, salt and spices, add the bran. We infuse the resulting minced meat a little and then form cutlets and bake in the oven. This recipe for pp cutlets is good because this combination of minced meat and cauliflower makes this dish a complete dietary lunch or dinner.

Did you like our pp cutlet recipes? Be sure to try these wonderful diet dishes and share your results!

Fish dishes are characterized by a combination of useful substances and a reduced amount of calories. Dietary fish cutlets are prepared in different ways: in the oven, in a frying pan, in a slow cooker, steamed. The appearance of the dish, taste and nutritional properties depend on this.

In this article we will look at how to choose the best fish and the appropriate heat treatment method for cutlets. The following recipes will allow you to prepare a delicious dish with a small amount of calories.

Fish cutlets: dietary recipes. How to prepare minced meat?

Is it possible to lose weight by eating diet fish cutlets?
As the practice of many people who follow a diet shows, it is possible. After all, the fact is that fish cutlets are low-calorie in themselves, and the absence of frying during cooking and breading in the recipe reduces their calorie content by almost half. With such a diet, the body will spend much more calories than it receives from food - which means the person begins to lose weight and lose weight. How to cook dietary fish cutlets?

There are many more than a dozen recipes for low-calorie fish cutlets, but there are basic general principles for preparing such a healthy dish. So, sea fish is best suited for dietary fish cutlets. It should not be very fatty - flounder, cod or pollock would be good, you can also use pike perch or bream. Some people prefer to make minced meat by passing the fish through a meat grinder several times to obtain a more uniform consistency; others, on the contrary, do not recognize fish cutlets for which the fillets have been ground in a meat grinder, and chop it manually with a knife until the desired consistency is obtained. This is purely a matter of taste and habit.

It should only be noted that minced meat prepared using a meat grinder will cook faster and will not have a pronounced fishy taste. You can add a little fatty sea fish (trout, salmon or salmon) to the prepared minced meat. In this case, there is no need to add additional oil. Dietary fish cutlets are baked in the oven (without breading), or cooked in a double boiler. Both methods are well suited for preserving all useful nutrients.

Recipes for dietary fish cutlets

1. Simple steamed pollock fish cutlets

To prepare, you need to take one fish (pollock), separate the fillet and make minced meat in any way, add onion to the minced meat. The finer the onion is cut, the more subtle its taste will be felt in the finished cutlets. Add a little salt and black pepper to taste. Add the yolk of one egg, 10 grams of vegetable oil and a teaspoon of semolina to the minced meat. Place the cutlets in a double boiler and cook for a little over a quarter of an hour. Sprinkle with fresh herbs.

2. Cutlets from two types of fish (baked in the oven)

You need to take a fillet of lean sea white fish (flounder is good), add a fillet of fatty sea fish (three times less than white fish), and mince it several times along with an onion and a medium carrot. Add some ground oatmeal, salt and seasonings to the minced meat. Shape the cutlets, place on a baking sheet and bake for 20 minutes.

3. Five-minute fish cutlets

Pass the white fish fillet through a meat grinder with half an onion, add fresh or dried herbs and a little flour. Then stir in the egg white. Steam and serve with lemon juice.

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minced meat cutlet recipe
Pike cutlets recipe
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The best fish for diet cutlets: pike or pollock, red or white

All types of fish are rich in protein, the consumption of which is quite important when following a diet. It is protein that “nourishes” the muscles during regular training, gives the body energy and strength, and supports the healthy activity of the entire nervous system. Fish also contains a large amount of microelements and vitamins that are necessary for the body.

For convenience, the entire range of fish on the shelves of supermarkets and markets can be divided into 3 types:

Fatty varieties. This category includes eel, mackerel, halibut, etc. They are characterized by high fat content, and dishes from them turn out to be as juicy as possible, regardless of the cooking method. However, fatty types do not fit into the concept of dietary nutrition due to their high calorie content.
Medium fat varieties. This category includes trout, pink salmon and herring. Fish of this type can be periodically used in the diet, subject to two conditions: moderation (no more than once a week) and preference for dietary cooking methods (steamed, stewed, etc.).
Low-fat varieties. This category is represented quite diversely: pike, hake, pollock, bream, etc. This type of fish can easily be included in the diet menu on an ongoing basis without fear of gaining weight. Due to its low fat content and rapid absorption, it can be used in medical nutrition, the diet of children and the elderly.

For dietary cutlets, cod fish varieties are best suited, the most popular of which are pollock and hake. But you can also make a dish from pike or navaga. In this case, the calorie content will be minimal, but they should not be subjected to excessive heat treatment.

Otherwise, the cutlets will turn out a little dry. If you want to make them juicier, you can add a little salmon to the dietary varieties of fish. Minced meat made entirely from red fish cannot be called low-calorie and suitable for a diet.

Note! Cutlets from large fish turn out more juicy than small fish with the same cooking method.

The optimal cooking method: the pros and cons of cooking

In a frying pan

To cook cutlets in a frying pan, you should choose dishes with a thick bottom - it will heat up more evenly, which will improve the quality of frying. Breading is of great importance for frying cutlets. If you choose white crackers, nuts, etc., the calorie content of the dish will increase.

During a diet, it is better to use a breading made from oatmeal, a small amount of flour or bran.

Frying time is approximately 3-4 minutes for each side with medium-sized cutlets. Prolonged heat treatment makes them drier and heavier on the gastrointestinal tract. The big disadvantage of cooking in a frying pan is the use of vegetable oil. In this case, the calorie content of the dish increases significantly. The best option: choose a frying pan with a non-stick coating and cook without oils, or add a little water to the cutlets and simmer them under the lid.

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In the oven

This cooking option is most common during the diet period. Typically, cutlets are laid out on a baking sheet or in a special bowl and cooked without oil for 15 minutes in a preheated oven. They turn out quite juicy with a slight golden brown crust.

Important! If the golden surface of the cutlets is unacceptable in a particular diet, you can cover the cutlets with foil.

To get a tasty and healthy dish, do not overdo it with the temperature inside the oven. The cutlets should be cooked at 180 degrees to maintain a juicy texture.

In a slow cooker

Cooking cutlets in a multicooker occurs due to uniform thermal effects. The dish turns out to be quite soft and juicy even when using dietary fish. However, cutlets in a slow cooker turn out more “pale” in appearance, they have almost no crust. It is also worth considering the selected mode - frying in a slow cooker in oil is no less harmful than in a frying pan.

Use the “Stew” and “Bake” modes to prepare a healthy and low-calorie dish. Cooking time depends on the number of cutlets and the power of the device, the average period is 20 minutes.

Steamed (in a double boiler)

Steamed fish cutlets are distinguished by their original taste, delicate texture and high juiciness. When using this method of heat treatment, all the beneficial properties of the fish are preserved. Also, cooking in a double boiler does not require adding oil, which significantly reduces the overall calorie content.

Steamed cutlets are the most optimal option in a diet for weight loss, menus for children and various patients with pathologies of the gastrointestinal tract and internal organs.

Fish cutlets video recipe:

Video fragments taken from the “Test Purchase” project Channel One TV

other fish recipes here >>

New diet recipes:

I haven't liked carrots since childhood. Therefore, I did not expect that dishes made from carrots could be tasty.

In addition, there is evidence that heat treatment increases the beneficial properties of carrots; boiled carrots help slow down the aging process of the body! More on this later>>

I offer recipes for carrot cutlets:

Recipe for carrot cutlets and carrot-apple cutlets.
Recipe for carrot cutlets in a slow cooker. The question is discussed here: Is it possible to eat carrots with chronic pancreatitis?
Carrot casserole in the oven and carrot casserole in the slow cooker. Additional ingredients are added to the grated carrots (cottage cheese, various dried fruits, apples, semolina, etc.). Carrot casseroles are prepared quickly, but they turn out very tasty. In addition, carrot casseroles turn out to be economical.

Top 5 recipes for the lowest calorie fish cutlets: very tasty and healthy

In the oven with oatmeal

Delicious version of cutlets with the addition of whole oatmeal. Required Products:

minced fish (from low-fat varieties) – 800 grams;
carrot – 1 pc.;
onion – 1 pc.;
oatmeal – 5 tbsp;
olive oil – 1 tbsp;
spices, salt - add to taste.

Take minced fish or grind fish fillets to prepare it. Next, peel the carrots and onions, and then chop them in a blender and add to the minced meat. Then add the flakes, selected spices and salt, and carefully mix the resulting mass. Leave the minced meat at room temperature for about 20 minutes so that the oatmeal has time to swell.

Preheat the oven to 180 degrees, and grease the baking tray with a minimum amount of olive oil. Next, start forming the cutlets using a tablespoon and your hands.

Note! To prevent the minced meat from sticking to your fingers, grease your hands with oil.

Then place the prepared cutlets on a baking sheet and bake them for 20 minutes. Serve with plenty of greens of your choice.

Classic in a frying pan

The traditional version of cutlets will delight all lovers of fish dishes. For preparation you will need:

hake fillet – 200 grams;
onion – 1 pc.;
carrot – 1 pc.;
egg – 1 pc.;
sea salt, ground pepper - add to taste.

How to make cutlets: carefully peel the hake fillet and grind it using a blender/electric meat grinder. Finely chop the peeled onions and carrots and mix with minced fish, add a chicken egg. Place small cutlets from the prepared base into the frying pan - they will be thin and pancake-like. Fry each cutlet on both sides for 3-4 minutes. The prepared dish goes well with herbs (dill, parsley) and various types of stew.

In a diet recipe, it is best to use a non-stick frying pan without adding oil.

Steam cutlets with bran

A healthy and juicy version of steamed cutlets can be cooked often during a diet. Required Products:

fish fillet – 300 g;
onion – 1 pc.;
egg – 1 pc.;
bran – 2 tbsp;
salt, spices - to taste.

How to cook: take the fillet of any lean fish and finely chop it using a meat grinder. Finely chop the peeled onion or grate it. Mix the fish base with onions and an egg, add bran and spices. Mix the minced meat thoroughly and let it sit for about 1 hour. During this period of time, the bran will absorb moisture as much as possible and the cutlets will be easy to mold. Next, form small cutlets and steam them in a steamer for about 15 minutes. Serve the dish with a vegetable side dish.

Spicy with soy sauce

An original recipe for fish cutlets that can be used for weight loss. Its extremely low calorie content is explained by the absence of flour and eggs in the recipe. Products for the dish:

lean fish fillet – 400 grams;
carrot – 1 pc.;
onion – 1 pc.;
soy sauce (natural version without added salt and flavorings) – 3 tbsp.

First, grind the fish using a blender or meat grinder. Grate the peeled carrots and finely chop the onion. Mix all ingredients well and form small balls. Place them on a baking sheet (you can line it with parchment) and place in a preheated oven for 25-30 minutes. This dish goes well with a salad of fresh vegetables.

Festive pike

An original recipe for pike fish cutlets, to which pumpkin and milk are added. They have a pleasant color and light creamy taste. Required list of products:

pike (medium size) – 1 pc.;
oatmeal – 50 g;
milk (reduced fat) – 30 ml;
egg – 1 pc.;
pumpkin – 50 g;
onion – 1 pc.;
salt, allspice - add to taste.

First, soak the ground oatmeal in milk and let it brew. Remove the skin and bones from the pike, and then grind it in a convenient manner. Next, mix the minced meat with chopped onions, carrots and eggs, add salt and pepper. Mix the minced meat with the infused oatmeal and form cutlets of the same size. Bake for approximately 30 minutes until the dish is fully cooked. Cutlets should be served with vegetables (stewed, steamed).

dietary recipes, steamed, in the oven

Minced fish contains valuable proteins, a lot of phosphorus and little fat, so dishes made from it are traditionally included in the healthy nutrition menu. To make fish cutlets dietary, they are cooked in the oven or steamed. Even a novice cook can do this, since the recipe is very simple.

Content

For cooking it is better to take large fish. It has fewer bones, making the cutlets more juicy. It is better to give preference to low-fat dietary varieties: pollock, cod, pike, river perch.

You can grind the fish by chopping it with a knife. This method is good because it allows you to keep small pieces intact, which give the finished dish a specific perception.

To improve and diversify the taste, bread, onions, garlic, eggs, salt, spices, and seafood are added to the minced meat, soaked in milk or water. To increase fat content use cream, and for juiciness use vegetables: grated potatoes, cabbage, carrots, zucchini.

Additives depend on the imagination and taste of the cook. Among them there are very unusual ones, for example, a spoonful of honey per 1 kg of minced meat.

The general procedure is as follows:

The minced meat is kneaded with wet hands, beaten and formed into round or oval cutlets, placed in a heated frying pan, in the oven or in a steamer.
If the cutlets fall apart during cooking, they are first dipped in an egg, then in a breading of breadcrumbs, flakes or semolina.
The finished cutlets can be simmered a little in a container covered with a lid, after which they become especially tasty.

Pairs perfectly with this dish:

potato;
rice;
buckwheat;
pearl barley;
beans;
various vegetables.

Ingredients:

For minced meat:

Fish – 0.5 kg;
One onion;
Dill – 25 g;
Garlic – 3 cloves;
Bread – 150 g;
Flour – 1 tbsp. l.;
Sour cream – 1 tbsp. l.;
Spices to taste.

For the sauce:

Yogurt, kefir or sour cream – 100 g;
Ketchup or adjika – 50 g;
Herbs and spices - optional.

Preparation:

Prepare minced meat from these ingredients, knead it with wet hands, and form into cutlets.
Place in a steamer and cook for 20 minutes. If you don’t have a double boiler, you can take a regular saucepan, pour 100-150 g of water into it, place a metal colander on top with cutlets laid out on the bottom. Boil water, cover the container with a lid, reduce heat and cook for 25-35 minutes.
Prepare the sauce. You can change the ingredients and add spices to taste. You can simmer the finished cutlets a little in this sauce or simply pour it over the dish, add chopped vegetables and serve.

Ingredients:

Fish fillet – 1 kg;
Eggs – 2-3 pcs;
Onion – 85-120 g;
Salt, pepper, spices to taste.

Preparation.

Prepare the minced meat by chopping the fish fillet with a blender or meat grinder.
Chop the onion. Combine minced meat and onion. Use a blender to bring the contents until smooth.
Add eggs, salt, spices. Mix the minced meat and beat it a little.
With wet hands, form round or oval patties. Put them in the multicooker, set the “Steam” mode and cook for 10 minutes. You can also use a double boiler or a regular saucepan.

You get delicious steamed dietary cutlets that can be served with vegetables and herbs.

In the oven, the fish cutlets are evenly fried, covered with an appetizing crust, and cooked without fat. Many people prefer them to steam ones.

Ingredients:

Carp fillet – 900 g;
Eggs – 2 pcs;
White bread pulp – 50 g;
Green and onions – 1 piece each;
Half a lemon;
Salt to taste.

Preparation:

Chop the fillet pieces, add the chopped onion and squeezed out white bread crumb to the minced meat, and chop again.
Chop the green onions and add to the minced meat, add salt and knead.
Separate the whites from the yolks, beat with salt and, stirring, add to the minced meat. Mix the contents.
With wet hands, form cutlets, place them in a row on foil, sprinkle with lemon juice, add 45 ml of water, close the foil, put in a cold oven, turn it on at 170°C.
After 40 minutes, increase the temperature to 190°C, open the foil. Wait until a golden crust appears on the cutlets.
Remove and serve with salad, tomato and lemon slices.

Pollock is an easy and budget-friendly fish option. Its meat is quite juicy, tasty, and low in calories. 100 g of fillet contains only 80 kcal.

Ingredients:

Pollock – 1300 g;
Sweet pepper – 2 pcs;
Ketchup or tomato paste – 3 tbsp. l.;
Egg – 1 piece;
Onion – 1 piece;
Carrots – 1 piece;
White bread – 80 g;
Spices to taste.

Preparation:

Gut the fish, cut off the fins and tail. Carefully separate the pollock fillet from the bones and skin. Cut it into pieces and grind with a blender. Grind a second time together with the soaked and squeezed white bread crumb.
Add the egg with added salt, spices and chopped onion into the minced meat one by one and knead thoroughly.
Pieces of pepper and grated carrots are crushed in a meat grinder or blender and added to the minced meat along with 1 tablespoon of tomato paste.
Cutlets are formed from the thoroughly mixed mass and placed in a baking dish.
Dissolve 2 tablespoons of tomato paste in a glass of water and pour it over the cutlets. Cover the pan with foil and place in a hot oven at 180 degrees.
After 30 minutes, remove the foil to allow the water to evaporate by half. You can wait for a brown crust to appear on the cutlets.

Advice! It is recommended to be creative with recipes. If they contain foods that are prohibited by the diet or cause allergies, they should be ignored or replaced with similar ones.

The choice of side dishes and sauces should also be approached selectively, preferring those that will bring the greatest benefit to the person on a diet.

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