Dietary fish soufflé in the oven

Name: Dietary fish soufflé in the oven
Total time: 1 h 20 min
Yield: 7
Ingredients: 550 g Pollock; 2 Eggs; 220 ml Milk; 1.5 tablespoon Wheat flour; to taste Salt; 5 g Butter

Delicate, light! The simplest and most useful! Fish soufflé is a complete dietary dish that is baked in the oven. It is suitable for a healthy diet and any diet, including therapeutic ones! Easy to digest, suitable for children. And it's incredibly easy to prepare!

524

12209

Piper Miller

Recipe author

Calories

121kcal

Protein

16g

Fat

4g

Carbs

4g

*Nutrition per serving

Ingredients

Servings: 7

550g

2

220ml

1.5tablespoon

to taste

5g

Step-by-step preparation

Cooking time: 1 hr 20 mins

STEP 1
How to make a dietary fish soufflé? Measure out the necessary products. Instead of pollock, you can take any low-fat fish (hake, pollock, cod). If you use ready-made fillet, you will need approximately 450-500 grams. If the fish is frozen, defrost it in the refrigerator in advance.
STEP 2
Rinse the pollock well and cut into pieces. Cook the fish in boiling salted water over medium heat until tender, about 20 minutes. Remove the fish from the broth.
STEP 3
Separate the boiled fish from the bones.
STEP 4
Prepare milk sauce. In a dry frying pan, stirring occasionally, fry the flour until light golden brown.
STEP 5
Pour non-cold milk into the pan in a thin stream with constant vigorous stirring. It is convenient to use a whisk to avoid the formation of lumps.
STEP 6
Cook the sauce over low heat, stirring, until thickened. Salt the sauce a little.
STEP 7
Wash the eggs, separate the whites from the yolks. Do this carefully so that not a drop of yolk gets into the whites, otherwise they will not beat.
STEP 8
In a suitable sized bowl, combine the fish fillet, yolks and milk sauce.
STEP 9
Blend everything with an immersion blender until smooth.
STEP 10
In a clean, dry container, beat the egg whites until stiff. Start beating on low mixer speed, gradually increasing the speed to high.
STEP 11
Gently fold the whipped whites into the prepared fish mixture using a spatula.
STEP 12
Grease a baking dish with butter. Pour the resulting mixture into the mold and smooth it out.
STEP 13
Bake the fish soufflé in an oven preheated to 180C for about 30 minutes. Adjust the cooking time taking into account the operating characteristics of your oven. The soufflé will rise slightly while baking, but will fall as it cools.
STEP 14
The finished fish soufflé turns out very tender. Cut it into portions and serve with fresh vegetables and herbs. Bon appetit!

Comments on the recipe

krakofinch

06.08.2023

5

Thank you very much for the recipe. The soufflé turned out very tasty. So tender, juicy, tasty I made it from sea bass. Delicious I will cook it many, many, many times I report

Daria ☼

06.08.2023

4.7

Tasty!

susa

06.08.2023

4.8

THANK YOU! GREAT RECIPE! THE BEST OF ALL FISH SOufflés!

WhiteSin

06.08.2023

4.7

Good recipe. Although I don’t need any diets, I just love all kinds of soufflés and casseroles. Thank you!

kontaty

06.08.2023

4.7

very tasty, the whole family appreciated it. I will definitely do it again

Julia

06.08.2023

4.9

Is it possible not in the oven but in a slow cooker?)))

Namira

06.08.2023

4.8

Airy soufflé comes from distant childhood. Fish should definitely be in the diet of babies and preschoolers. But what if my child doesn't really respect fish? I prepared a dietary fish soufflé in the oven using this wonderful recipe! It pleasantly surprised even the most picky and reluctant people. Thank you very much!