How to cook dietary fish soufflé - step-by-step recipe with photos

Fish soufflé - delicious healthy recipes for the whole family

Fish soufflé is a regular on children's menus, diet meals, and the diet of those who try to eat healthy food. The dish is characterized by a delicate airy taste, the quality of which entirely depends on the type of base product and the accompaniment chosen for it in the form of additional components, seasonings, spices and other additives.

How is it served?

Now you know how to cook fish soufflé, just like in kindergarten. The recipe for this dish should be written down in your cookbook.

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After the product is cooked, open the multicooker bowl and leave it like that for several minutes. After cooling the souffle a little, it is cut into pieces, distributed on plates and served to the table along with a slice of bread and herbs.

How to prepare fish soufflé?

Preparing a fish soufflé is elementary and every housewife, even those without culinary experience, will cope with the task if they have the right recipes and accessible recommendations.

For fish soufflé, you should take the product in the form of fillets or thoroughly clean whole fish from bones.
The fish pulp is ground in a blender raw or after a short steaming, following the advice of the selected recipe.
Fish puree is supplemented with yolks and additives in the form of raw or sauteed onions, carrots and other vegetables in oil.
Whisk the egg whites into the base, seasoned to taste, and bake the dish for 30-40 minutes at 180-200 degrees without opening the oven door.
Steamed soufflé is especially healthy and tender, which can be cooked in a double boiler, slow cooker or in a bowl of boiling water, placing a deep mold in it.

Fish soufflé in the oven - recipe

Many people refuse to cook fish soufflé in the oven, considering the taste of such dishes to be uninteresting and boring. The following recipe will convince skeptics and picky eaters of the opposite, and will allow you to fully enjoy the originality and amazing characteristics of the resulting mouth-watering dish.

fish fillet – 0.5 kg;
eggs – 5 pcs.;
white bread – 2-3 slices;
milk – 0.5 cups;
onions, carrots and sweet peppers – 1 pc.;
vegetable oil – 1 tbsp. spoon;
green onions, dill and parsley - 0.5 bunch each;
salt, pepper, spices.

The bread is soaked in milk.
Chop carrots, onions, peppers, fish and grind in a blender.
Add soaked bread, 2 yolks, seasonings and spices, beat again, stir in 2 beaten egg whites.
Place half of the fish mass into an oiled pan.
Boil, peel and finely chop 3 eggs, mix with chopped herbs, and distribute on top.
Lay out the remaining fish base and level it out.
Bake fish soufflé in the oven at 180 degrees for 40 minutes.

Fish soufflé like in kindergarten - recipe

Fish soufflé like in kindergarten is a recipe that requires the use of low-fat fish fillets as the basis for preparing the dish: pollock, hake, pike perch, cod. Before grinding the product, you should once again make sure that there are no bones. The taste of the finished dish is very tender and delicate.

fish fillet – 0.5 kg;
egg – 1 pc.;
milk – 100 ml;
water – 50 ml;
carrots – 1 pc.;
butter – 1 teaspoon;
flour – 2 teaspoons;
salt.

Slice the fish, add grated carrots and water and simmer for 10-15 minutes.
Grind the ingredients in a blender, adding the yolk.
Mix the milk with flour, heat until it boils and thicken, add butter, and add to the fish.
Stir in the protein, transfer to a mold and steam the baby fish soufflé in a double boiler, slow cooker or in a pan of water.

Dietary fish soufflé - recipe

In addition to the kindergarten version, you can prepare a dietary fish soufflé using the following simple recipe in the oven. To bake the dish you will need a pan with a lid or a sheet of foil. If desired or possible, the composition of the dish can be supplemented with herbs, various vegetables, and aromatic spices.

fish fillet – 0.5 kg;
eggs – 4 pcs.;
milk – 250 ml;
salt, pepper, Italian herbs, oil.

Steam the fish fillet for 7 minutes.
Grind the product in a blender, adding milk, yolks and spices.
Mix the whites whipped to stiff peaks into the base.
Transfer the resulting mass into an oiled pan, cover with a lid or cover with foil, and bake the fish dietary soufflé at 220 degrees for 30 minutes.

Minced fish soufflé in the oven

Fish soufflé is a recipe that can be made from ready-made minced meat. It is not forbidden to supplement the proposed composition with vegetables, previously sautéed in a frying pan with oil and crushed to a puree along with the fish mass. When serving, the finished dish is supplemented with sour cream or garnished with peas.

minced fish – 0.5 kg;
eggs – 2 pcs.;
milk – 250 ml;
butter – 50 g;
salt, spices for fish.

Place the minced fish in a saucepan or frying pan, add a little water and simmer for 15 minutes or until the moisture evaporates.
Add milk mixed with yolks with salt and seasonings, mix in soft butter and whites whipped to peaks.
Bake the minced fish soufflé in an oiled pan for 30 minutes at 200 degrees.

Red fish soufflé

Prepared fish soufflé from pink salmon, trout or salmon turns out appetizing and very tasty. As a complement to the base product, in this case, broccoli inflorescences are used, which can be replaced with cauliflower, or a suitable vegetable mix, which, like cabbage, needs to be boiled a little or simmered in a frying pan with butter.

red fish – 0.5 kg;
broccoli – 1 head;
eggs – 3 pcs.;
cream – 150-200 ml;
salt, pepper, nutmeg, fresh herbs.

Boil broccoli florets for 2 minutes and let drain.
Grind the vegetable and fish in a blender, adding the yolks.
Stir in cream, salt, pepper, and nutmeg.
Prepare the base by adding the egg whites, whipped to stiff peaks.
Transfer the mixture into an oiled pan and place it in an oven preheated to 180 degrees for 30 minutes.

Fish soufflé, like in kindergarten: step-by-step recipe

In general, there are many ways to prepare such a dish. However, most housewives prefer to use exactly the recipe according to which fish soufflé is prepared, as in kindergartens and elementary schools. After all, this particular dish has a special taste and delicate structure.

So what products are needed to make a delicious fish soufflé, just like in kindergarten? The recipe for this dish involves the use of:

fresh frozen pollock – about 1 kg;
large raw eggs – 4-5 pcs.;
large white onions – 1 pc.;
sunflower oil – approximately 20 ml;
long rice – ½ cup;
butter – 2 large spoons;
any spices - use to taste.

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Butter - 90 g

Nutmeg color - 1 pc.

White pepper - 4 pcs.

Heavy whipping cream - 300 ml

Water - for a water bath

Butter - for greasing the pan

To prepare a dietary fish soufflé in the oven (or in a slow cooker, for example), you can use both white and red fish - the soufflé in any case will turn out airy and tasty. After all, the main ingredient of the soufflé is egg white, and the other ingredients are just an addition, even though their share in the dish is much greater than the share of eggs. Fish souffle will appeal to both fans of fish dishes and those who for some reason do not like fish. Because in the soufflé the fish becomes so tender and magical that it is simply impossible to refuse it.

This collection contains the most successful fish soufflé recipes with step-by-step photos and instructions. We will tell and show how to prepare fish soufflé in the oven, slow cooker, microwave, etc.

Fish soufflé: delicious recipes from childhood

Fish soufflé is a dish made from egg yolks mixed with fish, to which egg whites, beaten until white, are later added.

Fish soufflé is familiar to most of us who attended kindergarten as children. This tender, airy, satisfying dish with a pleasant taste is suitable not only for children, but also for people who care about their health.

It can be cooked with fillings from semolina, rice, cottage cheese, carrots, vegetables and cheese in the oven, microwave, steamed, in a slow cooker, it always turns out airy, tender and very, very tasty.

How to prepare other fish dishes can be found here.

Today we will prepare fish souffle according to the following recipes:

See how to make liver soufflé here.

What to serve with fish soufflé

Soufflé is considered a completely independent dish. If desired, it can be supplemented with sauces or vegetables.

The following sauces are suitable for this dish:

The following products are considered the best companions for soufflé on a plate:

green peas – boiled, canned;
cucumbers – fresh;
boiled green beans;
fresh tomatoes;
boiled cauliflower.

The soufflé can be eaten hot or cold.

Cooking fish soufflé is easy and simple; an oven, a double boiler, or a slow cooker are suitable for this. Thanks to the large number of recipes, you can use almost any type of fish.

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Be sure to include a dietary fish soufflé in your menu - even children will love this light, incredibly tasty dish. Thanks to the introduction of egg whites whipped into a strong foam into the minced fish, the soufflé turns out airy and tender, literally melting in your mouth. And its appearance with a golden-brown and crispy crust evokes appetite even in a well-fed person (tested!)

In this recipe I used pollock fillet, but every time I cook this dish with different types of white fish - pike perch, flounder or hake. What’s also attractive is that the recipe and method for preparing fish souffle are quite simple, and if time is short, this dish always comes to the rescue.

Delicate fish soufflé

1 kg of any fish
200 ml cream, any fat content
4 eggs
2 bay leaves
5 black peppercorns
20 g butter
salt, pepper, spices, to taste

1. Boil the peeled fish. Throw peppercorns, bay leaves, salt into boiling water and cook the fish over low heat for 8 - 10 minutes.

Then place in a colander, separate from the seeds and blend in a blender.

2. Beat the yolks with cream until fluffy using a mixer.

3. Beat the chilled whites with salt until they form white peaks.

4. Combine minced fish with cream and mix. Then add the whites and mix lightly.

Taste for salt and spiciness, add salt and pepper if necessary, stir.

5. Grease the mold with butter and spread the fish mixture, leveling it over the surface. Bake in the oven at 180 degrees for 35 minutes, cool.

Making fish base

Any fish dishes should begin to be prepared by processing the main component. To do this, fresh fillets are thoroughly washed in cool water and then chopped using a meat grinder or blender. After this, all crusts are removed from day-old white bread and soaked in whole and fat milk (approximately 8-10 minutes). Then the onions and sweet peppers are finely chopped with a sharp knife, and the carrots are grated on a large grater.

All processed ingredients are placed in a common container and flavored with spices. They also add one egg yolk, a strongly beaten white and white bread soaked in milk. After this, all products are mixed until smooth. You can use a mixer or blender for this.

Fish soufflé from kindergarten

1 fish carcass (pike perch, pink salmon, hake, pollock)
2 eggs

For the milk sauce:

150 ml milk
1.5 tbsp. wheat flour
salt to taste

1.First prepare the milk sauce:

Fry the flour in a dry frying pan, stirring constantly so as not to burn, until light golden brown.
add milk and, stirring constantly (to avoid lumps), cook until thick sour cream forms, 5 - 10 minutes.
strain through a sieve, add salt and let cool.

2. Wash, peel and boil the fish in salted water. Separate the fillet from the bones and place in the milk sauce.

3. Add egg yolks to the fish and blend everything in a blender until smooth.

4. Beat the remaining whites with salt until stiff peaks form and carefully transfer to the minced fish. Gently mix from top to bottom, using a spatula or in a blender at low speed.

5. Grease the baking dish with oil and transfer the fish mixture into it. Bake in the oven at 180 degrees for 30 minutes. Leave to cool in the pan and then transfer to a plate.

Cauliflower fish soufflé

1 kg cauliflower
1 tbsp. milk
250 g cod fillet or sea bass
2 tbsp. flour
3 eggs
4 tbsp. butter

1. Lightly boil the fish fillet and chop finely.

2. Divide the peeled cauliflower into pieces, rinse and boil in salted water, drain in a colander and puree in a blender along with the fish.

3. Prepare milk sauce (see previous recipe), add egg yolks to it and mix.

4. Combine cabbage and minced fish with milk sauce and mix.

5. Beat the egg white until white foam and carefully mix with the minced meat. Place in greased molds and place in a steamer until done. You can also bake in the oven for 40 minutes at 180 degrees, just place the molds in a baking tray with water.

When serving, drizzle with melted butter.

Fish soufflé with sour cream

500 g fish fillet
2 eggs
2 tbsp. sour cream
salt to taste

1.Cut the fish into small pieces and blend in a blender with egg yolks.

2. Beat the egg whites into a fluffy foam.

3. Add sour cream to the fish, add salt and beat again. Carefully add the whipped egg whites to this mixture and mix.

4. Transfer the resulting mass into a greased form and put it in the oven.

Pour water into a baking tray, place the soufflé pan in it and bake at 180 degrees for 40 minutes.

Steamed fish soufflé from a multicooker

100 g fish fillet
0.5 pcs carrots
100 g cauliflower
60 g zucchini
80 ml milk
1 PC. egg
salt to taste
olive oil to taste

1. Rinse fish fillets and vegetables and place in a steaming container.

2. Pour boiling water into the multicooker bowl and place the container with fish and vegetables, add milk and cook in the “Steam” mode for 15 minutes.

3. After this, blend the fish and vegetables in a blender until smooth, add the egg yolk and mix.

4. Combine the resulting mass with the whipped egg white and mix. Grease the molds with oil and transfer the minced meat. Place the soufflé molds in a steamer container and steam for 20 minutes in a slow cooker.

Method for preparing fish soufflé in the oven

Almost any boiled sea fish is suitable for dietary nutrition, but if you choose, it is better to give preference to hake, pollock or cod. So, we remove the skin from the fish, remove the ridge and bones. By the way, I made this fish soufflé from boiled pollock, and it turned out delicious.

Cleaning the fish from skin and bones

Take two fresh chicken eggs, break them into a bowl, separate the yolks from the whites. Proteins are introduced into fish soufflé separately, so for now we set them aside.

Pour two chicken egg yolks into a separate bowl

Pour cold milk, preferably skim, into a bowl, add semolina and fine table salt to taste. Leave the semolina in the milk for 15 minutes so that the cereal absorbs moisture and swells well.

In a separate bowl, soak semolina with salt

Place pieces of boiled fish in the bowl of a food processor, add semolina soaked in milk and two raw chicken yolks. Grind the ingredients until smooth minced meat is obtained.

Grind boiled fish, egg yolks and soaked semolina in a blender

Place two raw egg whites in a bowl and add a small pinch of fine salt. Whip the egg whites vigorously until soft peaks form. It's easy to beat the whites by hand with a regular whisk, but with a mixer you can do it 3 times faster.

Beating egg white

Take the minced fish and carefully mix it with the whipped egg whites. In order not to destroy the air bubbles formed when beating the egg whites, you need to stir in uniform movements, in a circle, always in one direction.

Gently mix minced fish and whipped egg whites

Dietary fish soufflé is prepared in a water bath, since it is prepared without fat and will simply burn in a regular oven. Dip silicone molds into water and fill with fish mixture almost to the brim.

Take a shallow baking tray, pour warm water into it, and place the filled molds. Cut the cold butter into thin, almost transparent slices and place it on the fish mixture so that when baked the finished dish acquires a golden color.

Transfer the fish soufflé mixture into baking dishes. Place butter on top

Heat the oven to 165 degrees Celsius. Place the baking sheet with the molds on the middle level of the oven and cook for 25 minutes. During the cooking process, the door must not be opened so that our product does not fall off.

Bake the fish soufflé in the oven in a water bath at 165 °C

Cool the fish soufflé in the molds and carefully remove. Serve fish soufflé with a side dish of fresh or steamed vegetables. You can also prepare a classic white sauce for it, but without flour.

Fish soufflé in the oven

The fish souffle in the oven is ready. Bon appetit!

Fish soufflé with vegetables

400 g fish soufflé
100 g milk
1 +2 pcs eggs
1 carrot
1 onion
1-2 slices of white bread
1 PC. sweet pepper
1 tbsp. vegetable oil
herbs and spices to taste

1. Cut slices of bread from the crust and soak in milk for 10 minutes.

2. Chop vegetables:

onion and sweet pepper – diced
grate carrots
finely chop the greens

3. In a blender, grind the fish fillet and vegetables, except herbs, until smooth.

4. Add 1 yolk, bread and spices to the minced meat, mix everything again.

5. Beat the egg white and add to the minced fish, mix gently, using up and down movements.

The most delicious fish soufflé in a slow cooker: recipe

As mentioned above, fish soufflé can be prepared in different ways. The simplest and fastest option was presented above. But if you want to make a more satisfying and unusual dish, we suggest using this recipe. To implement it we will need:

lean fish fillet - approximately 400 g;
whole village milk - approximately 100 g;
raw chicken eggs - 3 pcs.;
large carrots - 1 pc.;
white onion - 1 head;
day-old white bread - 1-2 slices;
sweet pepper - 1 pc. (red);
any spices - use at your discretion;
sunflower oil - large spoon;
fresh herbs and spices - use at discretion.

Pollock fish casserole

1 kg pollock
3 eggs
3 onions
salt, pepper to taste
1 tbsp. milk (200 ml)

1. Boil pollock and fillet it.

2. Finely chopped onion, fry in vegetable oil.

3. Place the fish on a greased baking sheet and smooth it over the surface.

4. Salt the eggs, season with pepper, pour in milk and stir.

5. Place the fried onion in a layer on the fish and pour over the eggs and milk. Place in the oven for 15 - 20 minutes at 180 degrees.

Cod souffle with Parmesan cheese and pepper salad

For the soufflé:

800 g red or white cod fillet
3 eggs
50 g semolina
300 ml milk
100 g Parmesan cheese (hard cheese)
50 g butter
50 g bread crumbs
pepper, salt

For the salad:

2 pcs sweet pepper
2 pieces of chili pepper
1 bunch of green onions
1 bunch of dill
vegetable oil

1. We fillet the fish and blend it in a blender.

2.Finely chop the greens.

3. Mix the fish with eggs, milk, add some chopped herbs, semolina, salt and pepper and mix thoroughly.

4. Grease the mold with oil, transfer the fish mixture, sprinkle grated cheese and bread crumbs on top. Bake at 170 degrees for 30 minutes.

5. Prepare the salad: bake the peppers in the oven, peel them, remove seeds and chop them. Cut the chili pepper into half rings, mix with pepper and remaining herbs, season with vegetable oil. Serve with fish soufflé.

Fish casserole with vegetables

500 g fish fillet
3 onions
3 eggs
20 – 30 g butter
2 cloves garlic, optional
1-2 slices of bread
2 tbsp. flour or breadcrumbs
salt pepper
100 ml milk

For filling:

1 – 2 pieces of sweet pepper
1 bunch of green onions
1 bunch of parsley
2 carrots

1.Finely chop two onions and fry in butter until tender.

2. Soak the bread in milk and blend in a blender with fish and one onion. Break the eggs with a fork and mix with minced fish, add chopped garlic, flour (crumbs) and mix. Divide into 3 parts.

Finely chop the sweet pepper and mix with 1/2 a bunch of chopped green onions.

chop a bunch of parsley, pass it through a meat grinder, or grind it in a blender.

Grate the carrots on a very fine grater.

4. Mix each filling with some minced fish.

5. Grease the mold with butter, place parchment on the bottom, sprinkle the sides with breadcrumbs and lay minced fish in layers: 1st layer - with pepper,

2nd layer – with parsley,

3rd layer – with carrots.

Lay the layers carefully so as not to mix.

6. Bake in a preheated oven, up to 180 degrees, 1 hour - 1.5 hours. Cool in shape. When the casserole is finished, the edges have pulled away from the pan and the top has browned. Serve both hot and cold.

Airy fish soufflé for children

Fish is a very valuable product that provides our body with a lot of useful microelements, fats and easily digestible protein. Fish dishes must be present in the diet of one year old babies. And so that children can eat fish with pleasure, I offer a recipe for a very tender, airy fish soufflé. This dish can also be prepared for adults by adding more salt and spices for taste.

Total cooking time – 0 hours 40 minutes
Active cooking time – 0 hours 10 minutes
Cost - very economical
Calorie content per 100 g – 131 kcal
Number of servings – 2 servings

The benefits of fish soufflé

Fish soufflé should be consumed regularly by people of any age.

Benefits of fish soufflé for the human body:

source of essential minerals and vitamins;
prevention of thyroid diseases;
improves blood composition;
is a source of easily digestible protein;
prevents diseases of the cardiovascular system;
improves vision;
saturates with fatty acids, for example Omega 3.

Fish soufflé needs to be eaten, and to avoid getting tired of it, you can benefit from using different types of fish.