Dietary fish cutlets in the oven: delicious recipes : Labuda.blog

According to nutritionists and doctors, fish should be eaten at least twice a week. Moreover, it is best to cook dietary fish cutlets in the oven for yourself and your household, which have a wonderful taste, contain extremely few calories, and, most importantly, are very healthy.

Choosing fish

Before you start preparing cutlets, you need to go to the market or store and buy fish fillets from which they will be created. And here it is very important not to make a mistake in your choice, so that in the end you end up with dietary fish cutlets in the oven, and not a fatty dish that will only bring heaviness in the stomach and a lot of calories. The latter will then lead to the formation of extra pounds.

So, the lowest-calorie fish are flounder, hake, bream, pollock, crucian carp and cod. One hundred grams of this fillet contains less than 100 calories, so the dish will not harm your figure at all. Moreover, they will also be extremely useful. After all, seafood contains iron, phosphorus, B vitamins and omega-3 fats, the consumption of which prevents the development of hypertension, arthritis, asthma and psoriasis.

You need to keep in mind that flounder, hake, pollock and cod are best suited for making cutlets, since cutting crucian carp and bream to obtain fillets takes too long.

According to these recipes, cutlets will be prepared in the same way as regular ones: either meat or fish. Only they will not be fried, but baked in the oven.

Step-by-step photo recipe for oven-baked fish cutlets

1. If necessary, remove skin and bones from the cod.
Sometimes you will find caviar in the bags along with the fillets, don’t throw it away, but make it. So, grind the fish in a blender with onions. Add the egg, flour, salt, spices (I only have ground black pepper) and knead the minced meat into a homogeneous mixture. 2. Form cutlets, roll in breadcrumbs or flour, place on a greased baking sheet and place in an oven preheated to 220 degrees. 3. Bake for about 15-20 minutes (the cutlets should brown a little), remove and pour a little water into the pan (to cover only the bottom). Place in the oven again for another 10-15 minutes until all the liquid has boiled away. Delicious fish cutlets according to the recipe are ready in the oven! Serve with fresh and boiled vegetables and herbs.

Nutritionists recommend including fish dishes on the menu more often. It would be a good idea to use cod meat for this. It contains no carbohydrates, little fat, but a lot of amino acids and beneficial microelements. The high content of iodine and phosphorus in the product has a beneficial effect on mental activity, sulfur helps maintain good condition of skin and hair, amino acids are necessary for the formation of muscle mass, low calorie content allows you to maintain a slim figure. Adults and children will like cod cutlets; they are tender and satisfying, easily digestible, without leaving a heaviness in the stomach. If you want to make the products tastier, you can fry them. If you want to make dietary cutlets from cod, you can bake or steam them. No matter how you prepare this dish, it will turn out tasty and appetizing.

The simplest recipe

If you decide for the first time to learn how to cook fish cutlets in the oven, which you have never made before, you better start with the simplest possible dish. For it you will need:

500 grams of lean fish fillet;
medium sized carrot;
egg;
medium sized onion;
a pinch of salt and pepper.

To prepare these cutlets, you must first peel the vegetables. Then pass the fish fillet and onion through a meat grinder, and grate the carrots on a fine grater. Then we combine these ingredients. Add the egg, salt and pepper to the minced meat, mix everything well and form cutlets. Grease a baking tray with vegetable oil and place the semi-finished product on it. Preheat the oven to 180 0C and bake the cutlets there for 20 minutes.

Cutlets with butter

If you want to cook delicious fish cutlets in the oven that will melt in your mouth, then you should definitely add butter to them. For this dish we will need the following components:

a kilogram of any lean fish;

half a glass of milk, broth or water;

a couple of loaf slices;

egg;

medium sized onion;

60 grams of butter;

salt and pepper to taste.

First, we gut and clean the fish, remove the bones and wash it thoroughly. Then we pass the fillet and onion through a meat grinder. Place the loaf in liquid (milk, broth or water) until it softens and turns into mush. After this, we connect the prepared components. Add egg and salt and pepper to them. Mix everything well and make cutlets.

Next, melt the butter. Form and place the cutlets on a baking sheet. Pour oil over them and place the baking sheet in a preheated oven (temperature 180 °C) for 30 minutes.

With tomato paste

Cooking time – 15 minutes.

The nutritional value of the finished dish is 166 kcal, of which proteins – 7.9 g, fats – 13 g, carbohydrates – 2.7 g.

Number of servings – 5.

In order to make fish cutlets in tomato sauce, you need the following components:

2 onions;
2 carrots;
tomato paste – 2 tbsp. l.;
wheat flour – 1 tbsp. l.;
sour cream – 2 tbsp. l.;
salt and pepper - by eye.

Pour sifted flour into a deep frying pan, heat everything thoroughly and rub out any lumps that form.
Add sunflower oil and fry everything until caramelized. Add tomato paste and add a little fish broth or hot water. Boil the resulting sauce and pour it over the cutlets, simmer in the oven.

When serving, sprinkle with herbs, much like in the next photo.

This dish is perfect as a dinner for a large family. Even those who don’t really like fish will eat it with pleasure.

Pollock balls

If you are thinking about how to cook dietary fish cutlets from pollock in the oven, then we will tell you that it is very easy to do. The main thing is to check in advance whether the ingredients we need are available:

kilogram of pollock;

2 bell peppers;

3 tablespoons of tomato paste;

medium-sized red onion;

a couple of pieces of white loaf;

medium sized carrots;

egg;

salt and pepper to taste.

First you will need to peel the vegetables. Also gut and remove skin and bones from the fish. Then we pass the bread, fillet, peppers and onions through a meat grinder, and three carrots on a fine grater. After this we connect all the components.

Beat the egg with pepper and salt and add the mixture to the minced meat, which is mixed thoroughly. Add a tablespoon of tomato paste here. Let the mixture brew and form cutlets from it.

Next, preheat the oven. Pour a glass of water with the remaining tomato paste diluted in it into a baking dish. We put the semi-finished products there, cover them with foil and bake them at a temperature of 180 0C for half an hour.

Simple minced fish cutlets in the oven

To please your family with a hot and light dinner, you can make wonderful meatballs based on lean fish. Pike perch or silver carp are perfect for this dish, but cod cutlets baked in their own juice under a layer of foil will be especially tasty.

Cooking time : 50 minutes

Number of servings: 7

Energy value

calorie content – 90 kcal;
fats – 2.85 g;
proteins – 13.2 g;
carbohydrates – 0.85 g.

Ingredients

fish (medium fat content) – 0.75 kg;
loaf (white) – 2 slices;
onion – 50 g;
milk (whole) – 65 ml;
sea salt - to taste;
ground pepper – 4-5 g;
thyme – 3 g;
paprika – 2-3 g;
egg (large) – 1 pc.

Step-by-step preparation

Gut the fish carcass, remove the skin, cut off the head and fins. Then remove all the bones from it and wash it well.
Cut the prepared fillet and grind in a food processor.
Divide the loaf pieces into small pieces, place in a deep plate and pour milk. After this, mix thoroughly until it becomes mushy.
Remove the peel from the onion, rinse with clean water and finely chop.
Combine the meat mass with the soaked bread, add chopped onion, add a raw egg, then add salt, season with spices and stir vigorously until smooth. Cover the finished minced meat and place it in a cool place. It should stand for about 20-30 minutes so that the fish mass absorbs the aroma of seasonings and onions.
After this time, you can start making cutlets. It is recommended to divide the meat mixture into small pieces (about 120-130 g), and then use your hands dipped in water to give them an oval shape.
Cover a baking sheet with foil and place all the products on it. Cover them with a layer of shiny paper on top and then put them in the oven.
Cook at 190 degrees for 20 minutes, then remove the foil cover and bake for another 8-10 minutes until golden brown.
Read also: Diet vegetable soup is your diet

Tip: you can add a tablespoon of mayonnaise to the minced meat, then the cutlets will be juicier and softer. To ensure they have a crispy crust, it is recommended to first roll them in a breading of flour or ground crackers.

Baked products should be placed on serving plates and consumed hot. They will go well with boiled potatoes and ripe vegetable salad.

Nutritious cod cutlets

If you want to cook dietary fish cutlets in the oven, which will also be very juicy and fill you up until your next meal, then you will need the following ingredients:

500 grams of cod fillet;

a glass of rice (preferably round);

half a glass of breadcrumbs;

egg;

a teaspoon of saffron;

half a teaspoon of turmeric;

a tablespoon of butter.

First of all, we pass the fish through a meat grinder and salt it to our taste. Then add spices, beaten egg and butter to the minced meat, after which we mix everything thoroughly. While all this is happening, put a pan with rice and plenty of water on the fire. We wait until the porridge is cooked, which we then cool and combine with the minced meat. Next we make cutlets. Roll them in breadcrumbs and place them on a baking sheet, which we place on the middle rack in the oven. Place a container of water on the lower level, then bake the cutlets at 180 °C for 40 minutes.

Cooking features

Cod meat is not high in fat, so you need to know a few secrets to prepare delicious and juicy fish cutlets.

Cutlets made from homemade minced meat are more juicy and tender. Frozen cod fillets are suitable for their preparation, but they must be allowed to thaw in natural conditions. This will preserve the protein structure, otherwise the meat will become dry and tough. Cutlets will cost less if you make minced meat from a cod carcass, cutting it into fillets yourself.
Choose the freshest possible fish for fillet. The degree of freshness of a product and its quality can be judged not only by the information on the packaging. The presence of snow, a large amount of ice, or liquid in the bag indicates improper storage of the fish, as these are signs that the product has been thawed and re-frozen. A yellow tint to the meat indicates that it is not fresh or that they are trying to sell you another type of fish under the guise of cod.
Cod fillet is quite tender; you can grind it not only with a meat grinder, but also in a blender.
Vegetables will add juiciness to cod cutlets. Often, lard, sour cream, and butter are also added to the minced meat for this purpose.
If the minced meat turns out to be too liquid, you can add bread, semolina, oatmeal or flour made from them.
To ensure that the cutlets remain juicy and covered with an appetizing crust when frying in a frying pan, they should be placed in boiling oil. Its level should reach approximately the middle of the cutlets. Before putting in a frying pan, cutlets need to be breaded in flour, oatmeal or breadcrumbs. When steaming products, breading is not necessary.

There are quite a lot of recipes for making cod cutlets; you can easily choose the right option to suit your taste.

Fish and carrot cutlets

If you want to get something unusual as a result, you should remember and then implement step by step the recipe for fish cutlets in the oven, which will allow you to prepare a truly delicious dish. To create it we will need:

700 grams of pollock fillet;

small onion;

a couple of carrots;

100 grams of lard;

2 cloves of garlic;

2 chicken eggs;

2 stale slices of bread;

half a glass of warm water;

salt and pepper to taste.

First, grind the fish and peeled onions in a meat grinder. Grind lard, carrots, onions and garlic in a blender. Next, let the bread lie in the water, after which we combine all these components together. Then we scroll them through a meat grinder again so that the mass is homogeneous. Then we form the cutlets, place them on a baking sheet and bake for about half an hour at a temperature of 200 0C.

Fish and cabbage cutlets

You can also cook another delicious dietary fish cutlet in the oven, the important component of which is a vegetable. And in this case we will need ingredients such as:

500 grams of any lean fish fillet;

120 grams of cabbage, either white or Chinese cabbage - at your discretion;

medium sized onion;

slice of loaf;

half a glass of water;

salt and pepper to taste.

Naturally, first we pass the fish through a meat grinder and let the bread soak in the water. Then we chop the cabbage and onion, after which we grind them in a blender so that they turn into a homogeneous mass. After this, combine all the ingredients, salt and pepper them, mix the minced meat thoroughly and make cutlets from it. Next, all that remains is to place them on a baking sheet, put them in the oven and bake for 40 minutes at 180 °C.

How to make cutlets juicy

Cod meat is very lean, sometimes the dish can turn out a little dry. To avoid this, there are several additives to minced meat. A piece of lard twisted in a meat grinder is perfect. It is recommended to add 100 g per 1 kg of fish.

A good result can be obtained by combining the mass with grated hard cheese or cottage cheese. If the onions added to the cutlets are blended in a blender until smooth, the juiciness of the dish will be ensured. Cream or sour cream in the minced meat also guarantees that the dish will not be dry.

The uniqueness of cod dishes is that they can be served with various side dishes. It can be rice, mashed potatoes, boiled or fried potatoes, as well as fries. A duet of cutlets with sliced vegetables or salad is a win-win option. The sauce is also easy to find. The dish goes well with creamy mushroom, mustard tartare, and homemade mayonnaise.

A good healthy dinner option for big and small. In this dish, as they say, every calorie has its place. Here you will find dietary protein from fish, vitamins, and healthy fiber. And the dry cod itself turns out tender and juicy due to the addition of cream to the minced meat.

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Minced fish in the oven

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.

Tender meatballs in sour cream sauce

Fish cutlets cooked in the oven with sour cream-based gravy turn out fluffy, rosy and very tasty. This interesting treat will pleasantly surprise everyone gathered at the common table and will earn many compliments when tasting it.

Cooking time: 1 hour

Number of servings: 6

Energy value

calorie content – 175 kcal;
fats – 4.2 g;
proteins – 17.3 g;
carbohydrates – 1.54 g.

Ingredients

pollock fillet – 0.55 kg;
onion (purple) – 1 pc.;
butter – 8 g;
sour cream 20% – 0.23 kg;
oatmeal flakes – 70 g;
granulated sugar – 5 g;
egg – 1 pc.;
flour – 25 g;
salt – 4-5 g;
spices for fish - to taste;
parsley, basil - 5 sprigs.

Step-by-step preparation

Wash the fillet under running water and dry with a kitchen napkin. Then cut it into pieces, put it in a meat grinder and turn it into minced meat.
Peel the onion, then wash and finely chop.
Add the prepared onion to the fish mass, beat in the egg, add salt, add seasonings and mix vigorously with clean and damp hands.
Make rectangular cutlets from the resulting minced meat, taking into account that they should be the same in shape and size.
Place the oatmeal in a blender and grind. After this, pour into a plate and roll all the products in it.
Place the meatballs in a dry frying pan and fry on both sides until light brown. Then move them into a refractory form, put them in the oven and cook for 25 minutes at 185 degrees.
Now you need to fill it. To do this, heat the flour and butter in the frying pan where the cutlets were fried, then add sour cream, add sugar and, stirring regularly, simmer until thickened.
Take out the pan with the cutlets, pour sour cream sauce over them, then put them back in the oven and keep on fire for another quarter of an hour.

Tip: to make the sour cream sauce more refined, you can add the juice of half a lemon. Thanks to this, it will acquire a pleasant sourness and will be successfully combined with fish bits.

Place the baked products on a beautiful dish, sprinkle with chopped herbs and place on the table. It is advisable to offer pickled cucumbers or sliced tomatoes with them.

Delicious recipe! DIY pineapple made from corrugated paper

Note to the hostess

It happens that you try, cook fish cutlets in the oven according to a recipe, following all its instructions, but the result turns out to be not at all what you would like. But this can be easily avoided if you remember a few simple rules for preparing this dish.

To make the taste of the dish more rich, you can add lemon juice, garlic, spices for fish dishes, cheese or cottage cheese to the minced meat.
To ensure that the cutlets retain their shape, before placing them on a baking sheet, each semi-finished product can be dipped in a beaten egg. Also, for these purposes, the oven must first be preheated to the required temperature.
Before forming the cutlets, keep the minced meat in the refrigerator: this will make the dish more tender.
When forming semi-finished products, you should periodically wet your hands with cold water. The minced meat will not stick to them.
If you don’t have an oven, you can cook wonderful steamed diet cutlets. To do this you will need to make minced meat. Place the pan on the fire, place a colander with semi-finished products on it. Cover everything with a lid and cook the dish for half an hour.

Try different versions of fish cutlets, and you will definitely find the best recipe for yourself.

Fish cutlets in the oven - 4 delicious, homemade recipes from a fisherman

Fish cutlets in the oven are a very tender, appetizing and dietary dish that contains slightly less fat, calories and bad cholesterol than a treat cooked in a frying pan. At the same time, such cutlets turn out to be no less attractive in appearance than the first option.

Previously, I already told you how to cook pike cutlets in a frying pan, what fish is best used to make such a dish, and what you can add to minced fish cutlets. Now let's talk about cooking this delicious dish in the oven.

Well, let's start cooking?!

Recipe for fish cutlets in the oven with butter

Ingredients for cooking:

Any low-fat fish (fillet is best) – 1 kg.
Broth, water or milk – 100-120 ml.
A slice of loaf.
One egg and an onion.
Butter – approximately 50-70 g.
Spices and salt according to your own desire and taste.

Cooking process step by step:

Wash the fish, dry it, there should be no excess moisture in it.

Grind the fillet in a meat grinder or make minced meat in a food processor along with onions.

Soak the loaf in water, broth or cold milk, add it to your mass and grind everything again in a meat grinder.

Add the egg, spices, and gently mix the product with your hands.

Grease a baking sheet with sunflower oil (you can simply line it with parchment paper, in which case the dish will be less greasy).

Make products of approximately the same size and shape and place on a baking sheet.

Melt the butter, pour it over your food and place it in the oven for half an hour (it may take a little longer, depending on the shape and size of the product) at 180-200 degrees. There is no need to turn the cutlets over on the baking sheet.

Serve the fish cutlets cooked in the oven hot with mashed potatoes or with fresh spring vegetable lard

Fish cutlet in the oven with carrots

Required set of products:

Minced fish of medium fat content, pollock is perfect - 700-800 g.
One onion.
Two carrots.
Pork lard – no more than 100 g.
Garlic cloves to taste – 1-2 pcs. (you can use a dry granular product).
Two eggs.
Two small slices of bread (stale is best).
Salt, seasonings.
Milk – 120-150 ml.

How to cook fish cutlets with carrots in the oven

Grind the lard, onion and garlic in a blender (you can use a regular meat grinder) into minced meat.

Grate or chop finely peeled and washed carrots using a coarse grater or in any way convenient for you, add to the lard.

Soak the bread in milk for 10 minutes, then, without squeezing it, knead it with your hands, adding to the existing ingredients.

Mix the mixture with other products, add a little salt, add seasonings, and grind again in a meat grinder or blender until nice and smooth.

Wet your hands in cold water, so the minced meat will not stick to them, and form beautiful balls or other shapes of the product.

Cover a baking sheet with food foil or parchment and place your products at a distance from one another.

Place in the oven to cook for about 35 minutes at 200 degrees.

Delicious fish cutlets in the oven with soy sauce and green onions

Required Products:

A kilogram of fish fillet (which types of fish are best used to make cutlets and what you can use to diversify the minced meat if desired).
The onion is small.
Feathered green onions - 5-6 feathers.
Seasonings – a pinch.
Classic soy sauce or garlic sauce – 50-60 gr.

Step-by-step preparation steps:

Make minced fillet by grinding fish meat and onions in a meat grinder.

Add grated carrots in Korean style or on a coarse grater, spices, chopped herbs.

Mix the mixture thoroughly with your hands so that it is homogeneous and beautiful.

Pour in the sauce, stir your ingredients again and start making the cutlets yourself.

Grease a baking sheet very lightly with sunflower oil, lay out your culinary masterpieces and bake for about forty minutes at 180 degrees. As soon as the products are browned, they can be taken out and served to guests.

Dietary fish cutlets with cabbage cooked in the oven

You need to take:

Half a kilogram of tender, low-fat minced fish.
100-120 grams of white or Chinese cabbage.
One onion.
A slice of bread or loaf.
Half a glass of cold water.
Spices for fish dishes and salt - to your own taste.

The cooking process will be as follows

Soak the bread in water and let it swell thoroughly.

Pass the wet bread slice and onion through a meat grinder.

Chop the cabbage very thinly, knead it well with your hands several times to make it softer.

All ingredients, including minced meat; by the way, you can either buy it ready-made or make it yourself at home from whole fish, put it in a blender, season with spices, add a little salt and grind until smooth.

Place a sheet of parchment paper for baking on a baking sheet, form fish cutlets, carefully place them so that the products do not touch one another and place in the oven to cook for forty minutes, while setting the cooking temperature to 180 degrees or 200.

In such fish cutlets in the oven, if desired, you can add chopped herbs, for example, basil or dill.

Fish cutlets baked in the oven, in puff pastry

Prepare:

A package (300 g) of puff pastry without yeast (you can make this dough yourself if you wish).
Fillet of silver carp, pollock or other low-fat fish – kilogram.
A couple of onions.
Two slices of white or black bread (you can use breadcrumbs, you will need 2 spoons).
Flour for breading (optional).
Salt to your own taste and pepper.

I describe the cooking process step by step.

Wash the fish, remove the bones, cut off the fins, remove the skin, cut into small pieces or puree in a blender.

Add soaked bread in water or milk to the fish, add onions and spices, mix until smooth.

If you pureed the fish and did not cut it, it is best to mince your minced meat 2-3 times. This way it will become much softer, which means the cutlets will turn out more tender and juicy.

Defrost the dough, cut into strips, form cutlets, bread them in flour as desired and wrap with randomly prepared dough.

Place the balls on a greased baking sheet and bake at 180 degrees for about thirty minutes.

A note about fish cutlets

The cooking temperature of our dish (for all recipes) should not be lower than 180 degrees or higher than 200.

In order to get a beautiful golden brown crust on the products, 10 minutes before the end of cooking, sprinkle your cutlets with grated cheese.

If desired, you can bake the dish in creamy, tomato or some other sauce.

If you coat the cutlets with mayonnaise before baking, they will turn out much juicier and more tender in taste.

Any of these recipes can instantly become dietary if you do not use oil during preparation and use low-fat varieties of fish for minced fish.

To soak bread, it is best to use broth or regular slightly salted water. You can replace white or black bread in any of the recipes with the most common breadcrumbs.

Fish cutlets in the oven can become a real exotic dish for a holiday table if you add minced meat, for example. walnuts, juniper berries, chickpeas, orange juice, sun-dried tomatoes, prunes, green peas or some other ingredients.

Improvise, be creative and you will certainly be able to achieve a special taste, create a unique recipe that you can share with others.

Good luck and all the best!

Source: https://miruspehinfo.ru/recept/ryba/rybnye-kotlety-v-duxovke.html