Calorie content of baked beef

Fish is an indispensable dietary product. It is tasty, healthy, contains fewer calories than meat, and is easier to digest. It contains many useful substances that are not found in meat. Thanks to this, fish has been used in dietetics for a long time, both for nursing sick people and for losing weight. Fish is part of many diets, for example: fish diet, south beach diet, fish and vegetable diet. Such famous diets as the Dukan diet, the Kremlin diet, recommend fish as the main product that can replace meat.

How is fish useful?

Fish is rich in vitamins A and D and contains omega-3 fatty acids. Thanks to these substances, we get healthy skin, strong hair and nails, good vision, healthy blood vessels and heart, as well as energy for everyday life.

The healthiest fish is sea fish, especially its fatty varieties: herring, mackerel, salmon, salmon and trout. However, river fish is also well suited for dietary nutrition, as it contains useful microelements and vitamins, but in smaller quantities.

Which fish has the least calories?

As you can see from the table, the calorie content of fish ranges from 70 to 250 calories and directly depends on the fat it contains.

There are few calories in low-fat varieties of river fish, such as perch, bream, crucian carp, roach, asp and ide. There are even fewer calories in pollock, navaga, blue whiting, and hake. But this difference is only 10-20 calories per 100 grams. So if the calorie content of asp is 97 calories per 100 grams, then the calorie content of the popular pollock is 72 calories per 100 grams. The least amount of calories was found in smoothhead - 49 per 100 grams. Among seafood, the least calorie-rich are mussels - 51 calories and sea cucumbers - 34 calories per 100 grams.

For dietary nutrition, it is best to use fresh steamed or boiled fish. But it is best not to use fried fish and canned fish for weight loss. The same goes for seafood. Fish that has been lying around for a long time and has been defrosted again has a minimum number of beneficial properties and is best discarded.

Calorie table for fish, caviar, canned fish and seafood per 100 grams

Its ancestor is the carp, a fairly large river inhabitant. The calorie content of 100 g of its meat is 97 kcal. Carp in this sense significantly exceeds the performance of the “ancestor”. 100 g of live fish contains 112 kilocalories. Which is quite a bit. The nutritional value of fried, boiled and baked carp is 196, 102 and 124 kcal, respectively.

Calorie content of cooked fish

As you know, regular consumption of carp meat has a positive effect on the condition of hair and nails, the beauty of the skin and the general well-being of a person. Eating flour-breaded and baked carp helps lower blood sugar and has a beneficial effect on the functioning of the digestive and nervous systems.

In addition, regularly cooking this fish for lunch or dinner improves blood composition and has a beneficial effect on the functioning of the thyroid gland and the quality of metabolism.

Fried carp - just like fresh and baked - is a receptacle of vitamins A, C, E, P, B and a large number of minerals - iron, iodine, potassium, calcium, cobalt and other trace elements.

The calorie content of fried carp per 100 grams reaches 200 kcal.

Fish baked in the oven cannot boast the same nutritional value as fried fish. Therefore, it is chosen by people for whom excessive passion for meat products is contraindicated.

Although carp is considered a hearty fish that increases cholesterol levels, we must not forget that its meat is valued much more than pork, chicken or beef.

It is important to know exactly how many calories are in baked mirror carp. This figure is significantly lower than in fried and is within 122 units. In dietary cooking, steamed or baked on a grill, carp is widely included in the menu for therapeutic nutrition and fasting days. Fish prepared in the above manner is very useful in combination with basil, paprika, tomatoes, onions, parsley and many other spices.

Calorie content in dishes

The flesh of this fish is full of vitamins, minerals and chemical elements that have a beneficial effect on the internal and external health of a person. Consuming it with vegetables is especially recommended for those suffering from disorders of the spinal cord and brain. The dishes have an equally beneficial effect on the condition of the mucous membranes.

Calorie content of carp in different recipes (kcal):

• with mayonnaise ≈ 125;
• in the ear ≈ 44;
• in a slow cooker ≈ 101;
• with onion ≈ 100;
• in the form of canned food ≈ 139;
• on a bed of vegetables in the oven ≈ 120;
• calorie content of fried carp in flour ≈ 236;
• marinated with spices ≈ 139;
• with sour cream ≈ 128;
• stuffed with mushrooms ≈ 183;
• caviar ≈ 200;
• for a couple ≈ 110;
• in Korean ≈ 112;
• carpaccio ≈ 102;
• in garlic sauce ≈ 180;
• stewed with tomatoes ≈ 129;
• smoked on wood chips ≈ 193;
• dried ≈ 187;
• calorie content of carp baked in the oven in foil is ≈ 125.

The meat of this fish, like crucian carp, among other things, is a source of antioxidants - substances “responsible” for the youth of cells and their protection from chemical reactions resulting from environmental pollution. As you know, another important property of antioxidants is their ability to protect the human body from the effects of free radicals.

Gutted carp carcasses will not spoil within 2-3 months if you store them in the freezer, after placing them in a glass container and wrapping them in cling film.

Options for cooking carp can be found in the video:

Fish is not only a tasty and nutritious product that we have known since childhood. It is also a very healthy dietary product. Fish contains a lot of vitamins and microelements, including iodine, which is necessary for the functioning of the thyroid gland, phosphorus, which improves brain function, potassium, which strengthens the heart, calcium and fluorine, which strengthen bone tissue and tooth enamel. Thanks to the consumption of fish, excess salt is removed from the body, which means that the liquid retained by the salt begins to come out and swelling disappears.

Fish does not contain carbohydrates; the main source of calories from fish is protein, which is absorbed much better than protein from animal meat. Fish also contains fats. But these are not harmful saturated fats, which are difficult for the body to process and prefers to store them in adipose tissue. Fish meat contains unsaturated fatty acids, including omega-3 and omega-6 acids that are beneficial for humans. They normalize metabolism, increase the body's resistance to various diseases, improve the functioning of the nervous system, have a beneficial effect on appearance and mental activity, and also slow down aging and prevent the formation of cancer cells. Most of them, naturally, are found in fatty fish - herring, omul, catfish.

The calorie content of fatty fish is, of course, quite high, but if you don’t have problems with excess weight, you shouldn’t be afraid to eat it. Fish oil contains fat-soluble vitamins A, E and D, which are necessary for normal human development and health, so fatty fish should not be neglected. But people who are obese are not recommended to eat fatty and high-calorie fish.

. When dieting, it is also better to choose fish with a low calorie content.

Eating fish has a positive effect on brain activity, attention, memory, as well as a person’s psycho-emotional state. The B vitamins and phosphorus contained in it improve the functioning of the brain and nervous system, reduce fatigue, normalize sleep and promote good mood and vigor.

Fish contains substances necessary for normal metabolism - the above-mentioned fatty acids and B vitamins, as well as magnesium, sodium and others.

Fish meat contains L-carnitine, which, combined with the low calorie content of fish, makes it a natural fat burner product. This protein facilitates the breakdown of fats and increases physical endurance and mental performance; it has a positive effect on the effectiveness of sports training and promotes weight loss during sports.

Fish meat is recommended to be included in the diet during weight loss diets - due to the absence of carbohydrates in its composition, high nutritional value, ability to satisfy appetite for a long time and low calorie content, fish of low-fat and medium-fat varieties is a valuable dietary product. It is not without reason that those peoples who live in regions for which fishing is one of the main ones, as well as residents of coastal cities, are characterized by better health, high life expectancy, maintain good spirits and clarity of mind until very old age and are less likely to suffer from obesity and diabetes and cardiovascular diseases.

The calorie content of low-fat fish does not exceed 90-100 kcal per 100 g

, the fattest varieties can contain up to 250 kcal. Thus, the caloric content of hake is 95 kcal per 100 g, the caloric content of pike perch is 97 kcal per 100 g, the caloric content of pangasius (fillet) is 103.4 kcal per 100 g, the caloric content of sole is 88 kcal per 100 g. Cod contains only 78 kcal per 100 g, in herring – 160 kcal per 100 g. Low-calorie fish include navaga, blue whiting, pike, pollock, and flounder. But carp, mackerel, tuna, trout, salmon are fatty fish that are high in calories.

Spicy fish in foil: recipe for the oven with soy sauce

If you are not in the mood for complex culinary experiments, then below is the simplest recipe for baking fish with lemon and onions in foil.

Number of servings - 4.

Ingredients

Here's what we need to implement this recipe in the oven:

• lemon - 1 pc.;
• carp - 1 pc.;
• olive oil - 2 tbsp. l.;
• salt - 1 tsp;
• onions - 2 pcs.;
• ground black pepper.

We invite you to familiarize yourself with Pink salmon baked in the oven. Recipes for red pink salmon fish in the oven with cheese

Per serving

• Calories: 93.4 kcal
• Proteins: 3.22 g
• Fat: 6.5 g
• Carbohydrates: 5.57 g

There are other delicious recipes for baking fish in foil that are intended for the oven. One of these involves the use of tomatoes. It turns out very juicy!

Cooking time: 50 minutes.

Ingredients

This dish is made from the following ingredients:

• mackerel - 2 pcs.;
• tomatoes - 1 pc.;
• olive oil - 2 tbsp. l.;
• lemon - 1 pc.;
• salt;
• spices.

Per serving

• Calories: 118.96 kcal
• Proteins: 5.86 g
• Fat: 9.7 g
• Carbohydrates: 2.15 g

Per serving

If every penny counts, prepare a budget version of fish baked in the oven in foil.

Cooking time: 45 minutes.

Number of servings - 7.

Ingredients

• capelin - 1 kg;
• bay leaf - 2 t.;
• lemon - 1/2 pcs.;
• vegetable oil - 4 tbsp. l.;
• salt;
• spices - optional.

Per serving

• Calories: 175.64 kcal
• Proteins: 12.18 g
• Fat: 14.03 g
• Carbohydrates: 0.19 g

I hope you enjoyed the taste of Atlantic hake. Now let's prepare a fish that swims in our reservoirs, and which any fisherman has probably caught. The wonderful white meat of this predator will delight you both in appearance and, most importantly, in taste.

Ingredients:

• Pike perch (fillet) – 400g.
• Potatoes – 600g.
• Onions – 1 pc.
• Carrots – 1 pc.
• Vegetable oil – 2 tbsp.
• Sour cream – 200g.
• Cheese – 80-100g.
• Salt, pepper - to taste

1. Cut the potatoes into slices 3-4mm thick.

2. Chop the onion into small pieces and add to the potatoes, add salt and pepper, pour in 2 tablespoons of vegetable oil and stir.

3. Clean the fish, remove the giblets, cut and remove the bones. You will get a fillet. Cut it into pieces, salt, pepper, add sour cream, and mix everything.

4. Grate the carrots on a coarse grater.

5. Place the foil on an oven tray and brush with vegetable oil. Lay out the potatoes, put the fish on them,

sprinkle with grated carrots and cover with a little salted sour cream.

Wrap the foil and curl the edges, it will look like a large candy.

6. Place the sheet in an oven preheated to 18 degrees for 30-40 minutes.

7. Grate the cheese on a coarse grater.

8. Take out the sheet, open the foil slightly and sprinkle with cheese.

9. Without closing the foil, send the sheet back for another 7-10 minutes so that the cheese melts and browns.

The fish in foil is ready.

Bon appetit!

And finally, I offer another recipe for cooking trout in foil and cream. This very tasty dish will be beautifully served.

That's all for me. I'm sure you found what you were looking for and will appreciate the recipes offered. And I say goodbye to you, see you with new recipes.

Sincerely, Alexander

Calorie content of fried fish

In terms of calorie content, fried fish is superior to boiled or baked fish. The reason for this is the oil in which we fry food. On average, the calorie content of fried fish is 170-200 kcal, and the calorie content of fish fried in batter is at least 220 kcal per 100 g. The calorie content of fried hake is 105 kcal per 100 g, the calorie content of pangasius is 199 kcal per 100 g, and the calorie content of pike perch is - about 130 kcal per 100 g. For comparison: the calorie content of pike perch grilled without oil is only 87 kcal per 100 g. The calorie content of sole fried in oil is 134 kcal per 100 g

, and the calorie content of sea tongue fried in batter is 337 kcal per 100 g.

The high calorie content of fried fish is the reason why fish prepared in this way is not recommended for consumption by people who have problems with excess weight. It is also undesirable for people with acute or chronic gastrointestinal diseases, since it irritates the mucous membrane of the stomach and intestines and impairs the absorption of nutrients in the digestive tract.

Baked salmon rolls

Japanese cuisine has been at the peak of popularity for many years. If earlier sushi and rolls were a novelty in our country, then over the last 15 years they will no longer surprise anyone. Delight your guests with warm salmon rolls. For one serving you will need:

• rice - 200 g;
• water - 300 ml;
• salt - 0.5 tsp;
• sugar - 0.5 tsp;
• rice vinegar - 30 ml;
• nori sheet - 1 pc.;
• cucumbers - 1 pc.;
• fresh salmon - 100 g;
• caviar - 100 g;
• soft cheese - 120 g;
• sweet soy sauce - 1 tbsp. l.;
• sesame - 1 tsp.

1. Boil rice according to instructions, add salt, sugar and rice vinegar.
2. In a bowl, mix caviar, soy sauce and 60 g of cheese.
3. Cut the cucumber and salmon into cubes.
4. Spread the rice on a sheet of nori, top with cucumber, fish and remaining cheese.
5. Using a mat, roll into a tight roll and cut into 8 pieces.
6. Place baking paper on a baking sheet and place the rolls.
7. Place a dressing of caviar, soy sauce and cheese on top of each piece, sprinkle with sesame seeds.
8. Place in the oven, preheated to 200 degrees, for 5 minutes. Serve hot.

Calorie content of baked salmon rolls per 100 g is 163 kcal.

Calorie content of baked fish

During diets, instead of frying fish, it is recommended to boil or bake it. While boiled fish is not to everyone’s taste, most people eat baked fish with pleasure. When baking, you can add vegetables, potatoes and other products to the fish. The calorie content of low-fat or medium-fat fish baked in the oven with vegetables and potatoes in a sauce of sour cream and eggs averages about 93 kcal per 100 g.

The calorie content of hake baked in the oven or grilled in foil is 86.5 kcal per 100 g

. The calorie content of hake baked with vegetables is even less - only 49 kcal per 100 g. The calorie content of pike perch baked with vegetables without oil is 46 kcal per 100 g, and the calorie content of pike perch baked in foil is 100 kcal per 100 g. The calorie content of pangasius baked in the oven is 89 kcal per 100 g.

Red fish baked with cheese and apples in foil

Red fish baked on a potato “pillow” in foil turns out to be amazingly appetizing. Be sure to try it!

Cooking time - 1 hour.

Number of servings - 2.

Ingredients

We should prepare this in advance:

• onion - 1 pc.;
• red fish - 300 g;
• sour cream - 4 tbsp. l.;
• potatoes - 4 pcs.;
• lemon juice - 2 tsp;
• seasoning for fish - 1 tsp;
• vegetable oil - 2 tsp;
• salt;
• spices.

On a note! Which fish according to this recipe with wrapping in foil should be baked in the oven? Trout, salmon, chum salmon, and salmon are perfect. If desired, sour cream can be replaced with mayonnaise.

Per serving

• Calories: 106.72 kcal
• Proteins: 8.64 g
• Fat: 4.25 g
• Carbohydrates: 8.49 g

The technique of baking fish and potatoes in foil is very simple. It won’t be difficult for you to master this recipe for the oven if you wish.

1. So, first, let's prepare everything. Keep in mind that the potatoes need to be boiled in their jackets.
2. Rinse fish steaks. Blot slightly with paper napkins. Sprinkle with spices and salt. If desired, you can rub them with a special seasoning for fish. Sprinkle with a little lemon juice. This is how the marinade turns out. Leave the fish like this for 20 minutes.
3. Peel the onion and cut into rings.
4. Remove the skin from boiled potatoes. Cut into slices.
5. Spread food foil. Coat it with sour cream or mayonnaise.
6. Place a layer of onions and a potato “pillow”. Sprinkle a little salt.
7. On top is a fish steak, which is sprinkled with a little flavourless vegetable oil.
8. It is good to pack the workpiece in foil. Transfer to a baking sheet and place in the oven for 40 minutes.
9. Bake at 180 degrees.

This is such an original but easy to follow recipe!

Even such a dietary fish as pollock, which many find a little dry, can be prepared in a restaurant style, piquant and tasty. For this it is recommended to use soy sauce.

Cooking time: 1.5 hours.

Ingredients

From such a minimal set of products you get an amazingly tasty dish:

• pollock - 550 g;
• vegetable oil - 30 ml;
• soy sauce - 50 ml;
• basil - 3 sprigs.

Note! We will need fresh, green basil. In winter, you can replace it with dried or take cilantro, dill or parsley. By the way, not only pollock can be made delicious using this recipe. Cod, hake and other similar varieties are also suitable.

Per serving

• Calories: 118.92 kcal
• Proteins: 13.92 g
• Fat: 5.47 g
• Carbohydrates: 3.43 g

Red fish with potatoes
Salmon, trout, and less expensive pink salmon are suitable for preparing this dish. The potato side dish is baked immediately along with the fish, and the milk sauce makes the fish tender and soft. The cheese crust will give it an appetizing look.

Ingredients

• 600 g of red fish (salmon, trout or pink salmon);
• 600 g potatoes;
• 50 g butter;
• 180 ml milk;
• 3 chicken eggs;
• 120 g hard cheese.

Get frozen fish. Defrost in warm water. Remove bones and entrails. Cut up the carcass. Cut into small pieces 4-5 cm wide.

Prepare the potatoes. Peel, cut out eyes, rinse in cold running water. Cut into thin circles or slices.

Grease a baking dish with butter. Place foil on the bottom. Place pieces of pink salmon on top, the next layer is potato wedges. Season with salt and pepper, spices and aromatic herbs.

Prepare milk sauce. Mix the milk in a deep bowl and break the eggs into it. Beat with a whisk. Pour the sauce over the pink salmon. Cover the top of the pan with foil.

Preheat the oven to 190 degrees. Place the dish to bake for 40 minutes. 10 minutes before the end of cooking, sprinkle with finely grated hard cheese and sprinkle with melted butter. Serve hot.

An airy coat of mayonnaise and cheese will cover the pieces of fish fillet, making it soft and rich.

• 500 g of red fish (trout, salmon, pink salmon or other);
• 150 g hard cheese;
• 100 g mayonnaise;
• Salt, pepper to taste;
• Sunflower or olive oil.

Thaw red fish. Prepare the fillets: rinse the fish, dry with a clean paper towel, remove the entrails and large bones. Cut into small pieces.

Rice or greens are suitable as a side dish for red fish.
Grate the hard cheese on a fine grater into a flat plate. Take a heatproof baking dish, grease it with olive or sunflower oil, and line the bottom with foil.

We suggest you read: When can you replant flowers in pots?

Place the fillet pieces in an even, dense layer on the foil. Sprinkle with salt and pepper and leave to steep for a couple of minutes.

Coat the fish with a thin layer of mayonnaise. Sprinkle grated cheese on top. Cover the pan with foil.

Preheat the oven to 180 degrees. Send the form to bake. After 40 minutes the dish is completely ready. Serve with potatoes or vegetable salad.

Red fish with lemon juice

Lemon juice removes the unpleasant fishy taste. Fillet baked in foil remains tender, juicy and soft.

Ingredients (for 4 servings)

• 800 g of red fish (salmon, trout, pink salmon);
• 120 g fresh lemons;
• 140 g onions;
• 2 bay leaves;
• Black peppercorns;
• Pepper, salt, seasonings to taste
• Refined sunflower or olive oil.

Thaw frozen fish, rinse the pieces. Remove large bones. Cut into medium-sized steak pieces.

Peel the onion and cut into large rings. Wash the lemon. Cut half into slices, squeeze lemon juice from the other.

Take a heatproof baking dish with high edges. Line the bottom with foil. Place the first layer - onion rings. Sprinkle peppercorns on top and place bay leaves. The next layer is lemon slices. Place the steaks on them, leaving a small distance between them. Pour lemon juice, salt, pepper, add aromatic spices and seasonings.

Cover the red fish with foil. Preheat the oven to 210 degrees and place the steaks there for 18 minutes. Then take out the pan, remove the foil and bake for a couple more minutes until the fish is golden brown.

Serve hot with herbs or other side dish.

Red fish with cheese and tomatoes

Baked tomatoes go well with the flavor of red fish. The tasty dish is quick to prepare and can be quite inexpensive if you use inexpensive fish, such as pink salmon.

Ingredients

• 300 g red fish;
• 1 large tomato;
• 60 g hard cheese;
• Salt, ground black pepper to taste.

Prepare the fish for cooking. Thaw the fillet and cut into portions. Do not remove skin. Rub with salt and pepper, seasonings and aromatic herbs, let it brew and soak in the spices.

Line a baking dish or baking sheet with foil and grease with olive oil. Place red fish steaks on foil, skin side down.

Wash the tomatoes, remove the leaves. Cut into thin rings. Place in the pan on top of the red fish. Place a slice of hard cheese on top (or sprinkle with pre-grated cheese).

Preheat the oven to 180 degrees. Place the pan in the oven to bake for 30 minutes. During this time, the fish will bake and the cheese will melt.

Red fish in creamy sauce

Trout or salmon baked in creamy sauce is an exquisite dish worthy of a festive table and the most special occasion. Hazelnuts add a spicy, nutty flavor, and cream makes the fish tender.

Ingredients

• 500 g red fish fillet
• 2 cloves of garlic;
• 2 tbsp. l. olive oil;
• 150 g hard cheese;
• 200 ml cream 10% fat;
• 50 g hazelnuts;
• A sprig of rosemary;
• Parsley, dill or other herbs to taste.

Prepare fish fillet. Thaw the fish, rinse in warm running water. If necessary, process and remove large bones and entrails. Cut into large fillet pieces. Salt the steaks, rub with pepper, seasonings, and olive oil.

Line the bottom of the pan with foil and place the steaks tightly. Heat oil in a frying pan. Peel and finely chop the garlic, fry in oil until it browns and exudes a rich aroma.

Pour the cream into the garlic and simmer for 7-10 minutes. Grind the hazelnuts or grind them in a meat grinder. Add to cream. Grate the cheese on a fine grater and add to the cream and hazelnuts. Mix everything and simmer for a couple of minutes over low heat.

Pour the resulting creamy nut sauce over the steaks. Sprinkle parsley, dill or other herbs on top and garnish with rosemary. Cover the pan with foil

Preheat the oven to 200 degrees. Place the pan inside the oven and bake for 15 minutes. Then remove the foil and cook for another 15 minutes.

Serve hot, with potatoes or vegetable salad.

An original step-by-step recipe with an apple that will give the fish a piquant sweet and sour taste.

Ingredients

• 3-4 steaks of red fish (trout, salmon, pink salmon);
• 1 sweet and sour apple (yellow or green);
• 10 ml lemon juice;
• ½ glass of milk;
• 1 chicken egg;
• 40 g hard cheese;
• Salt, pepper, seasonings to taste.

Thaw fresh fish and rinse. Remove large bones and entrails. Cut into large steaks. Rub the fish with lemon juice, salt, pepper, aromatic seasonings and spices. Place on foil.

Wash the apples, remove the cuttings. Cut into large rings. Place a thick layer on top of the steaks.

Prepare the sauce in a deep bowl. To do this, mix milk and chicken egg. Beat thoroughly and pour the resulting mixture over the fish.

Grate the cheese on a fine grater and sprinkle it over the steaks. Cover the fish with foil. Preheat the oven to 200 degrees and bake the dish for 40 minutes.

I suggest preparing incredibly tender, juicy, tasty pink salmon that melts in your mouth. Yes, you heard right, this is exactly what it can be. I'll show you how to do it. You will receive a portioned dish that looks very impressive and is perfect for a holiday table and will simply brighten up your everyday life. The whole secret of cooking is in the marinade. Read below.

Ingredients:

• Pink salmon - 850g.
• Cheese - 100g.
• Kefir - 300ml.
• Onion - 1 pc.
• Garlic - 3 cloves
• Tomato - 2 pcs.
• Soy sauce - 5 tbsp.
• Salt, mixed pepper or black pepper - to taste

1. Let's start by preparing the marinade. Add soy sauce to kefir. If the sauce is not salty enough, add salt. Add seasoning and stir. Ready.

2. Cut the fish into portions, pour in the sauce and let stand for 10-15 minutes.

3. Cut the onion into half rings and fry in a frying pan with vegetable oil over medium heat for 10 minutes.

4. Cut the tomatoes into thin rings.

5. Grate the cheese and garlic on a fine grater.

6. Form boats from foil and place on a baking sheet. Place a piece of fish in each mold.

How to reduce the calorie content of fish in dishes

To keep the calorie content of fish in prepared dishes lower, do not use oil during cooking. Add vegetables to fish dishes - they contain few calories, while being highly filling. Don't use breading. For example, marinated fish, a dish known to everyone since childhood, in the original recipe has a calorie content of about 140 kcal per 100 g. Reducing it is quite simple. Avoid using oil and use a non-stick frying pan. Also, do not use flour breading and tomato paste - the absence of breading will not adversely affect the taste of the finished dish, and high-calorie tomato paste can be replaced with finely chopped tomato, into which you crush a clove of garlic and squeeze out a slice of lemon. This way you can reduce the calorie content of marinated fish to 77 kcal per 100 g.

We have been told about the benefits of fish since kindergarten. This tasty and nutritious product has been familiar to us since early childhood. Fish has also become indispensable when preparing a diet; everyone who is losing weight knows about the vitamins and beneficial elements it contains, which normalize the functioning of the thyroid gland, brain, heart, and strengthen bones and teeth. Fish is also useful for those losing weight because it removes excess water from the body.

Salmon with lemon

The calorie content of salmon baked in the oven greatly depends on the sauce and marinade in which it was cooked. To prepare salmon according to the basic recipe you will need:

• salmon cut into steaks – 700 g;
• juice of 1 lemon;
• salt, pepper - to taste.

Squeeze juice from lemon. To make this easier, you can warm the lemon in the microwave for 30 seconds. Place the fish on a baking sheet on foil or baking paper and sprinkle with lemon juice. Salt and pepper. Heat the oven to 200 degrees and bake the fish for 25 minutes.

A cooking option is to bake it in foil - then the fish will turn out incredibly tender. Each individual steak needs to be wrapped in foil, and five minutes before it’s ready, unfold it and turn on the convection mode - this will give the salmon a crispy, delicious crust.

The calorie content of the finished dish per 100 g is 180 kcal.

What are the benefits of fish?

There are no carbohydrates in fish, but the protein necessary for building muscle tissue is present in sufficient quantities. And it is easier to digest than protein obtained from meat products. Fish is also rich in unsaturated fatty acids, such as omega-3 and omega-6. These fats are absolutely safe for your figure, and even, on the contrary, they trigger metabolic processes in the body, increase immunity, prevent the first signs of aging and prevent the formation of cancer cells.

In order to get the maximum benefit from fish, you should determine the type of preparation that retains all the beneficial elements and vitamins to a greater extent. The calorie content of fish depends on its type and method of preparation. The safest methods for the figure are those in which slaves are cooked in their own fat. Obviously, the calorie content of boiled fish can be several times lower than fried fish.

Sea or river?

Sea fish is the most nutritious, and its calorie content ranges from 100 to 350 calories per hundred grams, depending on the type of fish. Such fish include trout, mackerel, and salmon. The leanest are flounder, pollock, hake and cod. It is these varieties that nutritionists recommend for those losing weight. Preference should be given to marine fish, as it contains a sufficient amount of fatty acids that are necessary for the full functioning of the body. If you eat fish on a regular basis several times a week, your well-being, mood and tone of the whole body will significantly improve. Useful elements have a beneficial effect on the health of blood vessels, nails and hair.

How many calories are in boiled, stewed, baked fish?

The healthiest fish is the one that is boiled, steamed, stewed, or baked. It is these cooking methods that allow you to preserve the maximum amount of useful elements and vitamins and preserve all the important properties of fish. The situation changes dramatically if you eat smoked or fried fish. There are practically no benefits in such products, and the calorie content is several times higher.

After cooking, the calorie content of products increases by at least 20%, even with dietary cooking methods.

Let's take pink salmon, for example, whose calorie content is 140 calories per 100 grams. After boiling, baking, stewing, or cooking in the oven, the calorie content of the fish increases to 170-190 calories, depending on what cooking method was used and what accompanying seasonings were added. And after frying, the calorie content of pink salmon can reach 250 calories per 100 grams. In any case, even fried rib is lower in calorie content than the leanest meat.

Red fish, such as raw salmon, has a nutritional value of 143 calories, while baked fish has only 163 calories.

If steamed fish no longer evokes any desire to eat it, you can start baking the fish using foil and avoiding the oil. Foil will help preserve all the beneficial properties, and the absence of oil will eliminate unnecessary calories.

Selecting and storing fish is a primary step in order to get the maximum benefit from the product. When choosing fish, pay attention to the smell and hardness of the product. It is better to cook fish immediately after purchase, while it is fresh, because it is stored for much less time than meat. If you want to save the fish for later, it is best to freeze it, and not just store it in the refrigerator. At a minimum, it will lose all its beneficial properties, and at maximum, it will deteriorate.

Fish baked in cream

This fish is prepared very simply and quickly, and has the most delicate taste. The only drawback is that there are a lot of calories in this dish due to the cream.

Ingredients:

• any red fish – 1.5 kg.
• carrots – 3 pcs.
• spices and Provençal herbs
• vegetable oil
• salt, pepper to taste

for the sauce:

• cream 20% - 200 ml.
• parsley or dill to taste

Preparation:

1. Cut the fish into portions. Salt, pepper, place in a baking dish.
2. For a side dish along with fish, it is very tasty to bake carrots, cut into slices, although you can come up with any other side dish to suit your taste.
3. Pour cream over the fish and bake at 180°C for about 30 minutes.
4. A similar recipe for fish baked in cream, but more festive. It’s also easy to prepare, and looks elegant on the holiday table.

How many calories are in fried fish?

If you did choose a cooking method such as frying, then it is better to do it without oil, or with minimal addition of it. In order to choose the right cooking method, you should rely on the type of fish. For example, it is customary to bake or fry fatty fish in its own juice. It does not require adding oil and even frying will not add extra calories; the main thing is to take care of the non-stick frying pan in advance so that it does not lose its juiciness. Lean fish should be boiled or steamed, and in exceptional cases, fried with oil. The calorie content of fried fish in oil, for example, flounder, is 223 calories per 100 grams.

For those who count calories and watch their figure, fried fish in oil is prohibited.

Ishkhan in nut sauce

An interesting combination of fish and nuts will not leave anyone indifferent.

Ingredients:

• Ishkhan fillet (or any other red fish) - 500 g;
• juice of 1 lemon;
• water - 50 ml;
• walnuts - 50 g;
• table vinegar -1.5 tsp;
• granulated sugar - 1 tsp;
• hops-suneli - 5 g;
• dried mint - 1 tsp;
• cilantro seeds - 15 g;
• ground black pepper - 5 g;
• coriander - 3 g;
• salt, pepper - to taste

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Preparation:

1. Wash the fish, cut into steaks, sprinkle with lemon, rub with salt and leave to marinate for 15 minutes.
2. At this time, prepare the sauce. Scald the nuts and remove the films. Crush into powder.
3. Place nuts, sugar, salt, pepper and water in a saucepan, bring to a boil and cook for 5 minutes. Add vinegar, suneli hops, mint, cilantro and coriander, cover with a lid, reduce heat to low and simmer for 20 minutes.
4. Pour the prepared sauce over the fish. Heat the oven to 200 degrees. Bake for 25 minutes.

The calorie content of baked salmon per 100 grams according to this recipe is 170 kcal

How long does it take to cook fish?

Don't forget that the fish cooks quite quickly. It only takes 10 minutes to boil mackerel. Therefore, you should carefully monitor the dish during the cooking process so as not to overcook or overcook it. Fish goes well with herbs and spices such as dill, parsley, basil, thyme, and paprika. The most dietary fish is trout; the calorie content of fish per 100 grams is only 90 calories. You can eat such fish at least every day, but with fattier varieties you should be careful and not overuse it. Helpers in the fight for a good figure will be such varieties of fish as hake, perch, pollock, and navaga. Their calorie content also does not exceed 100 kcal. You can prepare absolutely various dishes from fish - cutlets, casseroles and even fish soufflé.

Salmon roll stuffed with rice and spinach, baked in foil in the oven

One of the most delicious fish on our shelves is trout. A dish made from this fish has a special taste and high nutritional value. The downside is probably its price. But it’s worth trying to make a treat out of it. What are we going to do now? The best choice would be river trout, which is smaller in size, has more tender meat and less fat.

Ingredients:

• Trout – 1 pc.
• Potatoes – 3 pcs.
• Onions – 1 pc.
• Carrots – 1/2 pcs.
• Lemon – 1/2 pcs.
• Salt, pepper - to taste
• Thyme – 3-4 sprigs
• Garlic – 4 cloves
• Vegetable oil - for lubrication
• Mushrooms (oyster mushrooms) – a few pieces

1. Clean the fish, remove the entrails and gills, and rinse.

2. Cut the potatoes into slices 5-7mm thick.

3. Cut the carrots into thin slices.

4. Cut the onion into thin rings.

5. Cut the lemon into thin pieces.

6. Salt and pepper the fish. Do it outside and inside. Place thyme sprigs, garlic cloves and 5 slices of lemon inside the trout.

7. Lay a sheet of food foil and grease it with vegetable oil. Place a layer of potatoes on foil, salt and pepper them. Place a layer of carrots and a few oyster mushrooms on top, also add salt and pepper.

8. Place the prepared fish on top. Cover with thin onion rings. Sprinkle with vegetable oil.

9. Wrap the foil.

10. Prepare a baking sheet. Pour a glass of water into it and place the fish wrapped in foil.

11. Bake in an oven preheated to 180 degrees for 45 minutes.

12. Remove the trout from the oven, unwrap the foil and serve. Garnish with tomato slices.

Bon appetit!

Stuffed trout

Stuffed fish is a great option for a festive table. You can stuff trout not only with mushrooms, but also with vegetables, nuts, and potatoes. Be sure to remove the gills and dark membrane from the belly, otherwise they will give off an unpleasant bitterness. If you follow the recipe step by step, it will turn out quickly and tasty.

Ingredients

• 1.5 kg trout;
• 400 g champignons, oyster mushrooms or other mushrooms;
• 50 g olives;
• 50 g almonds;
• 1 large lemon;
• 1 onion;
• Parsley or dill to taste;
• Olive or refined sunflower oil;
• Salt, pepper, spices to taste.

Process red fish. Thaw the carcass, rinse and dry with a paper towel. Remove entrails, gills, large bones. Squeeze the lemon juice and drizzle it generously over the trout. Salt, pepper, rub with seasonings and aromatic pepper.

Peel the onion and cut into small pieces. Fry in a hot frying pan in olive or vegetable oil until the onion becomes soft and transparent.

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Wash the mushrooms and cut into thin slices. Add to the onion and cook until all the liquid has evaporated. Finely chop the greens and throw them into the pan. Cut the olives into rings, finely chop the almonds and add to the future filling. Salt, pepper, add seasonings and spices.

Fry over high heat for 5 minutes. Place the filling into the cut belly of the trout. Wrap in foil and seal carefully.

Preheat the oven to 180 degrees. Place the fish on a baking sheet and bake for half an hour. During this time, the fish will be saturated with the taste of mushrooms and nuts, and will become soft and juicy.

This delicacy dish for the holiday table looks like an exquisite creation from a chef, but is prepared very simply and quickly.

Ingredients

• 500 g red fish fillet (trout, salmon, pink salmon);
• 2 tsp lemon zest;
• 1 onion;
• 2 tbsp. l. vegetable oil;
• 150 g boiled rice;
• 2 tsp. lemon zest;
• 100 g grated cheese.

Heat vegetable oil in a deep frying pan. Peel the onion, chop finely and cook in a frying pan until the onion becomes soft and transparent. Wash and chop the spinach and add to the onion. Cook over medium heat for a couple more minutes. Salt, pepper, add spices to taste.

Boil the rice in salted water until half cooked. Mix the onion and garlic mixture with rice. Add lemon zest and mix thoroughly.

Defrost the red fish, rinse and remove the skin. Cut the fillet into thin slices that can be easily rolled into rolls. Spread the spinach mixture on them. Grate the cheese on a fine grater and sprinkle on the fish and spinach. Carefully roll into a roll, securing with food string or toothpicks. Wrap the roll in foil and place on a baking sheet.

Preheat the oven to 190 degrees. Bake for 15-20 minutes until the fish is cooked through and the cheese is melted.

The roll can be served hot or cold, cut into portions.

3 dinners for two with free delivery for RUB 1,490.

The beneficial properties of some fats in high-calorie fish

However, the benefits are not limited to low-calorie fish. For example, everyone’s favorite red fish, despite its high calorie content, is rich in omega-3 polyunsaturated fatty acids, which are very beneficial for the body. Fats reduce cholesterol levels, perform a protective function, strengthen blood vessels, minimize the risk of heart attacks and strokes, prevent the production of cancer cells and even rejuvenate. It is recommended to eat red fish during difficult work or exams, as its properties have a positive effect on brain activity. The calorie content of red fish is approximately 200 calories per 100 grams.

To maintain health, it is recommended to consume 100-120 grams of fatty fish several times a week. The main thing is to forget about smoked and dried fish, as it causes not only harm to your figure, but also to your health. The benefits of fish are preserved only with proper preparation. Almost all seafood has the same valuable properties, which are also an excellent source of iodine, calcium and iron. The calorie content of fish is so low that it can be included in the list of dietary products.

The nutritional value of fish is in no way inferior to meat, but it brings much more benefits to the body. According to the observations of scientists, the Japanese and Eskimos are much less likely to suffer from heart and vascular diseases. The fact is that their diet contains many fatty fish: herring, salmon, mackerel, burbot and others. But even the most nutritious commercial breeds contain much less harmful fat than lean veal.

Due to the content of vitamins and polyunsaturated fatty acids in fish, the human brain and heart receive a large amount of useful elements. They are a good prevention of diseases such as cerebral atherosclerosis and myocardial infarction. The calorie content of fish, depending on the variety and cooking technology, can vary greatly, so it is advisable to understand this in more detail.

How many calories are in river and sea fish?

The main criterion for determining the energy value of a product is its fat content. Based on this feature, all commercial fish species can be roughly classified into 3 groups:

• fatty fish (most marine);
• varieties of fish of medium fat content (sea and some river species);
• low-fat varieties of fish or otherwise “skinny” (most river fish).

The first category includes rocks that live in cold waters. These are representatives of the sturgeon, salmon and herring families. The most common types on store shelves: salmon, mackerel, salmon, trout. The energy value of such rocks in their raw form is from 150 to 250 kcal (per weight of 100 g).

Medium-fat fish varieties are bright representatives of the carp and flounder families. The most popular in cooking: carp, bream, flounder, sea bass and others. Calorie content averages from 80 to 130 kcal (per weight 100 g).

Low-fat varieties include the cod and perch families. These are the well-known cod, pike perch, pike and many others. All of them are dietary products and are great for those who want to lose weight or for whom fatty foods are contraindicated due to health problems. So how many calories are in low-fat fish? The average per 100 g is from 60 to 90 kcal.

Fresh energy value per weight of 100 g:

Chum salmon in cream sauce

When you add any type of sauce to fish, its calorie content instantly increases. At the same time, taste improves. Chum salmon in creamy sauce is a decoration for the New Year's table.

Ingredients:

• chum salmon fillet (or any other fish of the salmon family) - 1 kg;
• mustard - 1 tsp;
• cream - 700 ml;
• juice and zest of 1 lemon;
• greens - 1 bunch;
• egg yolks - 2 pcs.;
• salt and black pepper - to taste.

Step by step recipe:

1. Wash the chum salmon, cut it into steaks, add salt and pepper, and add lemon juice. Marinate for 15-20 minutes.
2. Finely chop the greens. Carefully remove the zest from the lemon so as not to touch the white layer - otherwise the sauce will be bitter.
3. Mix cream, yolks, mustard, herbs and zest.
4. Wrap each steak in foil and add a few spoons of sauce to it.
5. Bake in an oven preheated to 180 degrees for 25 minutes. Five minutes before it’s ready, turn on the convection mode and let the fish brown a little.

Calorie content of baked salmon with cream per 100 g is 320 kcal.

Calorie content of fish depending on cooking method

Fatty fish should be fried or baked in the oven without adding oil. During the cooking process, it will release a sufficient amount of its own fat and juice. Oven-cooked foods are healthier; you can use food foil or a “sleeve” for this. The dish will turn out juicy and aromatic, and for greater piquancy, before serving, it is recommended to sprinkle it with lemon juice or garnish with herbs.

Lean fish is best boiled, baked in foil with vegetables or fried in oil. Otherwise, it will be “dry” and not so tender. Of course, adding oil will dramatically increase the calorie content of the fish, so for those who adhere to proper nutrition, it is better to cook it in a double boiler or boil the fish soup. Boiled or steamed fish will retain the maximum amount of useful macro‑ and microelements.

Do not forget that smoked raba and all kinds of canned food are high-calorie products. Such snacks should be excluded from the diet of people who are prone to obesity, as well as those who have problems with the pancreas, liver, etc.

Energy value per 100 g of product:

Trout with cheese

Fish and cheese are one of the most spectacular combinations in culinary history. To prepare two servings you will need the following ingredients:

• trout fillet - 600 g;
• curd cheese - 250 g;
• assorted hard cheeses (2-3 varieties) - 150 g;
• a bunch of greenery;
• juice of one lemon;
• salt, pepper - to taste;
• pine nuts - 50 g.

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Cooking method:

1. Clean the fish, rinse thoroughly and cut into thin strips 5 cm wide, sprinkle with lemon, salt and pepper and leave to marinate for 20 minutes.
2. Finely chop the greens and mix with cottage cheese.
3. Grease each layer of fish with a mixture of cheese and herbs and roll into a roll.
4. Line a baking tray with baking paper, lay out the prepared rolls, sprinkle with grated hard cheese.
5. Preheat the oven to 180 degrees. Bake for 30 minutes. Five minutes before readiness, turn on the convection mode.
6. Crush the pine nuts with a rolling pin and sprinkle over the finished dish.

Calorie content of baked salmon with cheese per 100 g - 280 kcal

Why is fish considered a dietary product?

Due to the fact that the fats in fish are fusible and are absorbed much faster than in meat, many nutritionists recommend a “fish and vegetable” diet for “obese” patients. Its duration is 10 days, and during this time you can get rid of at least 3 kg of excess weight. Having understood how many calories are in fish, now it will not be difficult to competently build a menu and approximately determine the calorie content of your favorite dish. For special nutrition aimed at losing weight, it is necessary to use only low-fat varieties, boiled or baked.

Such a diet is not only balanced, but also tasty; fish will not allow you to gain excess weight, but will provide vitality and good mood.