How to cook fish cutlets in the oven according to a step-by-step recipe

Marine

Cod

The best sea fish for cutlets is salmon

,
tuna
and
cod
, both in pure form and in combination with other varieties. Salmon cutlets are made from trimmings from the back and belly; there is no point in using clean fillets for them.

The advantage of sea fish is that its cutlets can be slightly undercooked, allowing them to remain juicier inside. But only if the quality of the fish is beyond doubt and it was purchased from a reliable supplier.

Suitable Products

Coal cod without head

1100 rub. for 1 Kg. (retail)

Packing: stretch film

Order

River

Pike fish

The best river fish for cutlets is pike

, in second place
is pike perch
.
It is irrational to make cutlets from small river fish; cutting them will take too much time. Of the large ones, almost everything is suitable: ide, carp, pike perch, silver carp, catfish
. It is important to choose additional ingredients wisely. If the fish is dry, more moisture and fat are added. If there is a specific taste, then the amount of spices and onions increases.

With river fish, the cutlets need to be thoroughly fried, so after frying in a frying pan, you need to put them in the oven for a few minutes.

Recipe 1. Classic red fish cutlets

Ingredients

Pink salmon fillet (you can use other fish) - 600 g

Onion - 1 onion

Carrot - one small

Egg - 1 piece

Bun - 3 - 4 pieces

Be careful, it flares up sometimes. Cook for 2-3 minutes and then flip. Place another spoonful of butter on the fish. Smoke for another 2-3 minutes and you're done. Apply this to fish when browning or in your shell! Mix the spices together and store in an airtight container placed in a cool, dark place until ready to use. It is best not to use fresh herbs as they will burn instantly and become bitter.

Selection and preparation of fish for cutlets

To make applesauce, melt butter in a medium saucepan over medium heat. Add apples to pan; Cook for 4 minutes, stirring frequently. Cover and simmer 25 minutes or until apples are soft. Slowly stroke the tip of the spoon. To cook pork, heat a large, non-sterile skillet over medium heat. Place the flour in a shallow dish. Add oil to pan; Swirl. Add pork to pan; Cook for 5 minutes or until golden brown. Turn pork over; cook 3 minutes or until desired doneness.

Salt pepper

Breadcrumbs, oil for frying, about 100 g butter if desired

Cooking method

Chop the onion and carrot with a knife or blender, simmer in a frying pan with a small amount of oil and cool.

Pour milk over the loaf, let it swell for a while and squeeze out.

Pass the fillet, bread, onion and carrots through a meat grinder, beat in an egg, add salt and pepper. Form cutlets (if desired, you can put a small piece of butter inside each). Roll in breadcrumbs.

For more information on creating a healthy plate, visit. Full of flavor and quick to put on the table any night of the week! My friend Jamie is my guest today, and Grumpy and I are on vacation! Place the snap filets in a baking dish that has been sprayed with cooking spray. Toss bread crumbs and Parmesan cheese into remaining butter mixture; sprinkle over fillets. Bake at 400 degrees for about 12 minutes, depending on the thickness of the fillets, until the fish pops easily and is no longer translucent.

Simmer for 2 minutes to blend flavors.
Brush both sides of the fish fillets with the oil and herb mixture.

The sauce in this recipe is a luscious blend of balsamic vinegar and herbs with just enough red pepper flakes to give it pop.
Fry covered until done.

For chopped cutlets

Chopped fish cutlets

Chopped fish cutlets are made according to the principle of meat steaks. Dense sea fish are suitable here : salmon, tuna, sockeye salmon, coho salmon

. In this case, the minced meat is cut into cubes or chopped so that large pieces remain.

Minced mince is also made from pike, but it is inferior in taste to versions made from salmon or tuna. It is better to make simple homemade cutlets or meatballs from river fish.

Suitable Products

Single piece frozen sockeye salmon, gutted, without head

1080 rub. for 1 Kg. (retail)

Packing: 1.5-3 kg one fish

Order

Baking dietary fish cutlets in the oven: how to cook, step-by-step recipe with photos

Diet or diet is a combination of rules for a reasonable attitude towards food. It is based on knowledge about the composition and properties of each product, its proper processing, and helps to eat well. Diets can be therapeutic, rational, carbohydrate-free, personal, but the main requirement for them is one - a complete and varied menu.

Most often, doctors divide nutrition into preventive (balanced and perfectly calculated) and therapeutic (developed in medical institutions or prescribed for health reasons). The first type is promoted by fans of healthy lifestyle. Thanks to it, stable body weight is maintained, cholesterol is lowered, digestion is normalized, and a maximum of vitamins and minerals are supplied with food.

The basis of the diet is to reduce calories while maintaining the required number of essential micro- and macroelements. When creating a menu, it is important not to go to extremes, completely refusing fats and carbohydrates, which are no less valuable than proteins. Positive results are obtained by increasing complex carbohydrates and polyunsaturated fats.

Benefits of cooking in the oven

When a person decides to switch from regular food to dietary food, the oven turns out to be a good helper. In it, the food turns out baked, which means it is less fatty and as healthy as possible.

The advantages of the oven are undeniable. Firstly, dishes are steamed in their own juice, without the use of mayonnaise, fat or oil. To create ideal conditions, the raw product is first well packed in a cooking bag. Secondly, it's simple. The cabinet needs to be turned on, heated, a container of food must be placed and the time specified in the recipe must be noted.

After this, you can “forget” about the dish for a quarter of an hour or more. Thirdly, this option is healthier and more nutritious than frying it in a pan. Baked food can be prepared for the youngest children as the first complementary food and not be afraid that such vegetables or meat will have a bad effect on the baby’s stomach.

Since fish is the most valuable protein product in the diet of both adults and children, your acquaintance with dietary food will begin with fish cutlets from the oven. Most often they are prepared using minced meat and vegetables. Low-fat species include: cod, pollock, pike, mullet, blue whiting, navaga, pollock, and flounder.

Dietary fish cutlets in the oven: minced meat recipe

Cooking time: 55 minutes

Number of servings: 6

Energy value

calorie content - 159 kcal;
proteins - 25 g;
fats - 5.7 g;
carbohydrates - 1 g.

Ingredients

fish fillet - 400 g;
large carrots - 1 pc.;
onion - 1 pc.;
soy sauce - 3 tbsp.

Step-by-step preparation

The pulp must be crushed with a blender, in a meat grinder or with a knife. Pike, cod, mullet and the like are great as a base for minced meat.
Peel the onion, wash it, finely chop it into equal cubes.
Grind the carrots on a grater.
Mix the ingredients until sticky and homogeneous, add soy sauce. You can sprinkle with a pinch of ground pepper.
Form small balls, place on a baking sheet lined with parchment and place in an oven preheated to 180°C. Bake the cutlets for at least 40 minutes.

Tip: instead of carrots, you can use beets, and also add 2-3 tbsp. bran.

Serve the finished meatballs hot or cold with fresh salad or boiled rice without salt. This recipe is low in calories due to the absence of eggs, milk and bread. You can experiment by replacing carrots with other raw or boiled vegetables, adding greens, bran or cereal flakes.

Fillet recipe

Cooking time: 70 minutes

Number of servings: 7

Energy value

calorie content - 180 kcal;
proteins - 23 g;
fats - 5 g;
carbohydrates - 14 g.

Ingredients

carp pulp - 500 g;
garlic - 1 large clove;
green onions - 3 feathers;
hops-suneli - 0.5 tsp;
sea salt - 1 tsp;
freshly ground pepper - 0.5 tsp;
sesame oil - 1 tbsp;
egg - 1 pc.;
cold water - 2 tbsp;
semolina - 150 g.

Step-by-step preparation

Beat the fillet evenly with a kitchen hammer on both sides. Divide it with a knife into equal wide strips.
In a separate container, mix salt, pepper, seasoning, spread over the prepared fillet and let it soak for half an hour.
Heat a tablespoon of oil in a frying pan. Simmer chopped garlic and chopped herbs in it.
Lightly beat the egg in a bowl and dilute with water.
Each part of the fillet should be wrapped in a little fried greenery, chopped off with a toothpick, dipped in lezon (water-egg mixture) and rolled in semolina.
Place the prepared meatballs loosely on a baking sheet covered with parchment.
Bake for 20 minutes at 180°C.

Tip: cutlets can be cooked without filling or replaced with a mixture of juicy vegetables (cabbage, zucchini, carrots).

Chopped fillet option

Cooking time: 55 minutes

Number of servings: 8

Energy value

Ingredients

flounder fillet - 600 g;
fish milk - 100 g;
Tabasco sauce - 1.5 tsp;
buckwheat bran - 3 tbsp;
leek - 120 g;
soda - 1 pinch;
mixture of Provencal herbs - 1 pinch;
salt - to taste;
ground pepper - to taste;
corn flour - 0.5 cup.

Step-by-step preparation

Wash the flounder and dry with paper towels. If frozen food is being processed, excess water should be drained. Chop the meat into small pieces with a knife.
Chop the onion into large pieces. Grind the milk. This offal replaces eggs in the recipe and acts as a sticky binder.
Mix pieces of fish, milk, onion, seasonings and other ingredients (except flour). Place in the refrigerator for 15 minutes.
Form cutlets from the resulting mixture and place on a baking sheet. Bake until golden brown at 150°C.

Tip: you can cook chopped meatballs without milk, steam them or simmer them in a pressure cooker, add flakes, bran or cereals.

Lenten meatballs

Such dishes are mainly prepared from minced vegetables and cereals. They usually do not involve the use of animal products. As an exception, it is allowed to cook lean fish dishes in the oven, without including animal fats, eggs, milk and cheese.

Cooking time: 60 minutes

Number of servings: 5

Energy value

calorie content - 180 kcal;
proteins - 22 g;
fats - 10 g;
carbohydrates - 15 g.

Ingredients

hake (fillet) - 400 g;
oat flakes - 50 g;
boiling water - 20 ml;
fresh cabbage - 100 g;
seasoning for fish - 5 g;
vegetable oil - 1 tbsp.

Step-by-step preparation

Grind the Hercules in a coffee grinder, pour boiling water over it and leave to swell for 15 minutes.
Grind the fillet and cabbage in a meat grinder twice. If necessary, you can add a bunch of greens, onions and (or) carrots and potatoes.
Place the swollen flakes and seasoning into the minced meat, mix vigorously and beat. Let it brew for 15 minutes.
Form identical even balls, flatten slightly, place on a baking sheet greased with oil. For a crispy crust, you can roll it in grain bran.
To prepare dietary fish cutlets in the oven, you need to heat it to 180 °C. Simmer for about half an hour.

Tip: White cabbage can be replaced with boiled cauliflower.

The meatballs will become juicier and turn into a complete dish for dinner.

Best served with lettuce, buckwheat porridge, and grain bread. It is very tasty to eat them, pouring a mixture of 1 tsp. olive oil with 0.5 crushed cloves of garlic.

Using oatmeal and bran adds healthy fiber to your meal—an ideal complement to animal protein.

Recipe with several types of fish

For dietary cutlets, you can use assorted minced meat. For example, flounder and carp, cod and pollock, hake and pike perch go well together. We will consider one of the options below.

Cooking time: 50 minutes

Number of servings: 8

Energy value

Ingredients

fish fillet (flounder + carp equally) - 500 g;
egg white (whipped until stiff foam) - 1 pc.;
buckwheat flakes - 4 tbsp;
almond milk (0% skimmed cow's milk) - 2 tbsp;
salt - to taste.

Step-by-step preparation

Thaw carp and flounder fillets. If whole carcasses are purchased, they should be removed from scales, skin and bones, measure out 250 g of each fish, and grind through a meat grinder.
Heat the almond milk until warm, pour it over the prepared buckwheat flakes and let it brew for 10 minutes.
Add a pinch of salt to the chilled white of one egg.
Beat it to stable peaks.
Add cereal and salt to the minced meat and stir. Carefully fold in the egg whites. Combine the mixture by moving a wooden spatula from the bottom to the surface.
Form the balls and cook them until ready, steamed or in the oven (at 150 °C).

Low-calorie cereals, baked vegetables, and fresh lettuce are served as a side dish.

Tomato sauce

Fish cutlets can be stewed in the oven with vegetable sauce. It will add juiciness and piquancy.

Cooking time: 20 minutes

Number of servings: 5

Energy value

calorie content - 120 kcal;
proteins - 4 g;
fats - 6 g;
carbohydrates - 18 g.

Ingredients

onion - 100 g;
carrots - 250 g;
tomato paste - 3 tbsp;
olive oil - 2 tbsp;
oatmeal - 1 tbsp;
water - 100 ml;
salt - to taste;
pepper - to taste.

Step-by-step preparation

Cut the onion in half and chop into small half rings.
Grind the peeled, washed carrots on a coarse grater.
Heat olive oil in a frying pan and add vegetables.
Add oatmeal to the roast, stir, and fry for about 10 minutes. This will further ensure the thickness of the gravy.
Introduce water in a trickle, wait for the “puffing” sound.
Add tomato paste, stir, boil for 5 minutes.
While cooking, add salt, spices, and a pinch of sugar to make the gravy tasty. Pasta with water can be replaced with a glass of tomato juice.
Cover the cutlets with the prepared sauce, place in the oven preheated to 180°C and bake for 45 minutes.

Important: When counting calories, remember to use oil for frying or dressing.

It is better to serve the dish with vegetable salads (wild garlic, rhubarb, cabbage), sprinkled with lemon juice and garnished with herbs.

Ultimately, we can judge that dietary food is not something bland, but a very tasty and healthy food.

It is only important to pay attention to the cooking method, which increases calorie content, and remember that there are many healthy and natural dressings based on juices and boiled pureed vegetables.

They are able to highlight the taste of baked fish cutlets and add a touch of novelty to the diet.

Did you like the article? Did she answer your questions?

Source: https://kotletki.online/fish/dietfish/dieticeskie-rybnye-kotlety-v-duhovke.html

Cutlets for children

Fish cutlets for children's menu

Cutlets for children are best prepared from dietary fish and without fatty additives. It is worth excluding red fish, it has an aggressive effect on the child’s body and can cause an allergic reaction. Pike, pike perch, and flounder are best suited

or
swordfish
.

Carefully check the minced meat for the absence of bones; it is advisable to use finely chopped minced meat and steam or boil the cutlets.

Suitable Products

Flounder Kalkan fresh frozen 3+ kg

1190 rub. for 1 Kg. (retail)

Packaging: from 3 kg in stretch film.

Order

+ More flounder products

Trout cutlets

How to cook fish cutlets? First prepare the minced fish

We clean the tails from scales, if there are any.

We separate the trout meat from the ridge and skin, which we put in a saucepan, fill with water so that the ridge and skin are just covered with water and put on fire. Bring to a boil, add a little salt, reduce heat and cook for a few minutes.

Soak the bun in milk. We clean the onion.

Grind the trout meat, bun and onion in a meat grinder.

During this time, our broth has been cooked and we do the following. We remove the remaining meat from the ridge and pass it through a meat grinder along with the boiled skin. You should definitely use trout skin, it will add juiciness to the cutlets, because it is so tender and fatty. We'll need the broth later.

cook the broth

pass through a meat grinder

In minced fish

add egg, salt, black and white pepper, starch. Mix everything well. Starch will also make our cutlets fluffy and juicy.

Heat olive oil in a deep frying pan. Forming cutlets from minced fish

. Spread the minced meat with a spoon, giving it the shape of a cutlet.

Brown the cutlets on both sides.

Now it's time for the broth. Add broth to cutlets.

Then we put in a bay leaf, having previously broken it into 2-3 parts. Close the lid and simmer the cutlets over medium heat for 15 minutes. Then we add spices - almonds, which give the dish a sweet-spicy spicy taste, ground coriander, which has a citrus aroma and gives the cutlets a delicate sweetish taste, mustard seed for a piquant spiciness and squeeze out a little lemon juice. And simmer for another 5-7 minutes. Remove from heat and let sit for a few more minutes to allow the flavors of the spices to absorb into the sauce and cutlets.

In the meantime, let's cook potatoes for a side dish and cut a lemon.

The red fish cutlets are ready, place them on a plate and sprinkle the potatoes with herbs. Let's eat for health!

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Preparing the fish

Fish cutting

It is important to carefully cut the fish and eliminate the presence of bones. It’s easier to buy ready-made mixture for cutlets; there is no point in overpaying for clean, smooth fillets, it will still go into the meat grinder.

If the fish is bony and it is difficult to remove the bones in some places, simply cut off these places completely and leave them for preparing the broth. Remember that no one expects to have a bone in a finished dish, so there is no chance of it being there. Buy fish with a reserve, select the flesh where there are definitely no bones, and cook broth or fish soup from the rest.

Recipe 6: pollock fish cutlets in the oven (step by step)

Fish cutlets are an excellent dish even for those who do not really respect fish because they contain bones that are difficult and unpleasant to remove. There are no bones in the cutlets, and they have a richer taste than just baked fish, and you can eat them both hot and cold for breakfast, lunch, dinner, or just for a snack. I propose to make the cutlets almost dietary - do not add bread to them and do not fry them, but bake them in the oven.

pollock - 1 kg;
medium-sized chicken egg - 1 pc.;
parsley - to taste;
salt - 0.5 tsp;
ground red pepper - to taste;
ground black pepper - to taste;
soft cheese - 70 gr.;
seasonings for fish - to taste

We will need chilled and gutted pollock, which I suggest filleting yourself. You can, of course, take a ready-made frozen pollock fillet, but, as practice shows, ice batter, contrary to the norms, contains almost half the weight. In addition, when defrosted, such fish will retain too much moisture, which is not at all needed in cutlets.

Separate the pollock fillet from the bones, cut off the tail and fins and thoroughly wash the fish. I don’t throw away the skeleton with the remaining meat, but put it in the freezer - when you accumulate a lot of such “waste” from different types of fish, you can prepare a wonderful, strong and rich fish broth for preparing absolutely wonderful dishes!

Peel the onion and cut it into small pieces, such that it is convenient to pass through a meat grinder.

Grind the pollock fillet, onion and parsley in a meat grinder. Moreover, these do not have to be leaves; sticks, which are often not used but thrown away, can also be used for minced meat. Add one raw egg to the resulting minced meat.

Now you need to salt the minced meat, half a teaspoon of salt is enough.

Add fish spices to the minced meat, which include ground black and red pepper, oregano, ginger and cilantro.

Mix the minced meat thoroughly so that the salt and spices are distributed evenly. We form small cakes from the minced meat, trying to mold them more tightly so that they are not loose and do not fall apart - this is a fundamentally important point, because we do not put bread in the cutlets, which, by absorbing the juice released from the fish, would hold the cutlet together, making it denser.

Place the cutlets on a baking sheet covered with special baking paper, which does not require additional oil. The cutlets will not stick to this paper and will not burn.

Place the cutlets in an oven preheated to 200 degrees for 25 minutes. At this time, grate soft cheese on a coarse grater.

Sprinkle the cutlets, which have reached almost doneness in 25 minutes, with cheese on top and put them back in the oven for 10-15 minutes. This time should be enough for the cheese to melt and lightly brown, and for the cutlets to cook completely.

Our almost diet cutlets are ready. “Almost” - only because there is cheese in the cutlets, but there is very little of it.