Dietary fish soufflé in the oven
Step-by-step preparation
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
Similar Recipes
- Kefir pie with canned fish aspicSimple, fast, tasty and inexpensive - a great dinner and snack!
- 50 mins
- 6 Servings
- 339 Kcal
- 282
- Hake in foil in the ovenHealthy, appetizing, delicious for dinner and main course!
- 1 hr
- 4 Servings
- 739 Kcal
- 173
- Salmon steak in the ovenDelicious healthy baked fish for dinner.
- 50 mins
- 2 Servings
- 264 Kcal
- 155
- Classic shawarma with chickenA simple and quick recipe for delicious shawarma.
- 40 mins
- 2 Servings
- 599 Kcal
- 546
- Potato slices baked in the ovenElementary, fast, inexpensive and very tasty!
- 1 hr 10 mins
- 4 Servings
- 229 Kcal
- 506
- Cauliflower in the oven with egg and cheesePrepare a simple and quick dish for everyone!
- 40 mins
- 5 Servings
- 149 Kcal
- 290
- Zucchini soufflé in the ovenThe most delicious, tender, juicy - a holiday every day!
- 1 hr
- 4 Servings
- 230 Kcal
- 386
- Dietary beef soufflé in the ovenSoft, airy, appetizing, dietary, for the whole family!
- 1 hr 30 mins
- 4 Servings
- 278 Kcal
- 38
- Liver soufflé in the ovenVery delicious! Both adults and children will like it!
- 1 hr 20 mins
- 4 Servings
- 259 Kcal
- 75