Every day in the world, people eat up to a million kilograms of chicken and fish. A wide variety of dishes that are very healthy are prepared from these products. They are great for diet and healthy eating, which is so popular today.
Useful properties of chicken and fish
Chicken is the most popular poultry. It is unpretentious and does not require special care. Chicken has less fatty meat than, for example, duck, and this makes it not only healthy, but also suitable for dietary nutrition.
Chicken meat is rich in protein - an element without which proper muscle formation is impossible. Due to the large amount of protein, the meat of this bird is very satisfying, and a person does not feel hunger for a long time. Also, chicken contains a number of vitamins, such as A, C, E, B1, B2, B3, and minerals - phosphorus, calcium, iron, zinc, magnesium, etc.
Fish is not inferior to chicken in the presence of protein, which is easily absorbed by the body. In addition to protein, it contains many vitamins, macro- and microelements and essential fatty acids for health.
It is customary to divide fish into sea and river. Both of them contain many useful substances. But when eating river fish, there is a risk of contracting parasites if you do not carefully process the product or cook it poorly.
Sea fish is rich in iodine, which is simply indispensable for the proper functioning of the endocrine system. Children and adults should use this product at least once a week.
Diet food
For athletes who monitor their diet, as well as for those people who want to lose weight without starving, chicken and fish dishes are an excellent option. They saturate well, and a person does not feel hunger for a long time.
In chicken, you should take the breast, as it is less high-calorie.
When choosing fish, it is worth giving preference to low-fat and medium-fat varieties, for example, pollock, hake, pike, tuna and cod. In no case should you fry it, otherwise the fish will lose all its dietary properties. It is recommended to bake or stew.
Baked fish fillet - sea chicken
This fish with an unusual taste is called tilapia. She lives in fresh waters, but due to unpretentiousness can live in salty springs. As can be seen in the photo, marine chicken fish has a massive head and short body. On average, tilapia weighs 1 kilogram, but larger individuals are also found. The photo shows a red chicken fish.
Black and gray tilapia also live in nature. A photo of chicken fish is presented below.
Fish has a low percentage of fat and contains a large amount of protein, which is attractive for those people who monitor their health and figure. Her white meat resembles chicken to taste.
It is very easy to prepare a hearty and healthy dish of tilapia for lunch or dinner:
- First you need to cut off the fish head, since poisonous substances often accumulate in it;
- then clean the fish from the scales and remove the bones;
- grease the fillet with a small amount of sunflower or olive oil, do not forget to salt and pepper to taste;
- put the fish on a baking sheet and bake for 20 minutes at medium temperature;
- sprinkle the finished dish with lemon juice and serve with your favorite side dish.
Pollock with vegetables
Pollock is famous for its high content of nutrients, as well as low calorie content. This wonderful fish should be consumed as often as possible. In order to cook a delicious and aromatic dish from pollock, no special tricks are needed, everything is quite simple.
For a pollock recipe with vegetables, you will need the following ingredients:
- carcass of pollock;
- vegetables - carrots, broccoli and onions are suitable;
- sour cream 15% fat - 2 tbsp. spoons;
- a pinch of salt and ground pepper.
Cooking:
- Defrost pollock carcass and cut into equal pieces.
- Lightly salt each pepper, pepper and grease with a small amount of sour cream.
- Chop the onion in half rings, grate the carrots, and chop the broccoli in half. It can be slightly salted.
- Grease the pre-cooked form or baking sheet with olive or sunflower oil. Put the vegetables in an even layer.
- Put fish on top. It must be covered with foil and baked in the oven for at least 20 minutes at a temperature of 190 degrees.
As a side dish, rice is perfect for this dish.
Low Calorie Chicken Breast Dish
In people who adhere to proper nutrition or diet, chicken breast is almost the main source of protein. It has virtually no fat and no carbohydrates. Dozens of different dishes can be prepared from chicken breast. You can boil the soup, bake it in the oven, make diet cutlets and meatballs.
A simple chicken breast dish is prepared as follows.
Ingredients:
- 1-2 chicken breasts - depending on how many people are preparing;
- low-fat sour cream - 1-2 tbsp. spoons;
- salt, pepper to taste.
Sequencing:
- Rinse the fillet and let it dry.
- Cut the breast into small pieces.
- Lubricate each with a small amount of sour cream, salt and pepper.
- Grease a baking sheet with olive oil.
- Put pieces of chicken breast and bake for at least 30 minutes.
- Sprinkle the finished dish with herbs.
Oven Chicken Breast Cutlets
Cutlets according to this recipe are very tender and incredibly tasty.
For cooking you will need:
- 500 g of chicken breast;
- onion - 1 pc;
- garlic - 2-3 cloves;
- large carrots - 1 pc.;
- zucchini - 1 pc.;
- some greenery;
- semolina or bran for thickening the mass - 1 tbsp. a spoon;
- salt and pepper to taste.
Cooking:
- Skip the chicken breast through a meat grinder.
- Cut vegetables and chop in a blender until smooth.
- Put vegetables to the minced meat, salt, pepper and add semolina or bran.
- Form the patties and bake them in a greased form or baking sheet for 20 minutes at medium temperature.
Baked hake with cheese
Those who do not adhere to a special diet and just want to diversify their diet are recommended to cook a hake for this recipe. It turns out juicy, delicate and fragrant.
For cooking you will need:
- hake carcass;
- vegetables - carrots, onions, tomatoes, 1 pc.;
- sour cream 15% - 2 tbsp. spoons;
- cheese - 100 g;
- salt, pepper, spices to taste.
Stages:
- Cut the fish fillet into slices, salt and pepper.
- Cut the onion in half rings, tomato and carrot in thin slices.
- A baking sheet or shape to say oil - olive or sunflower.
- Put vegetables in turn. First comes carrots, then onions.
- Next in order is the fish. Sprinkle lightly with your favorite spices to enhance flavor and aroma.
- The top, final layer will be tomatoes.
- Bake in the oven at 190 degrees for 25 minutes.
- A few minutes before cooking, you need to make a cheese fill. For it, carefully mix the grated cheese with sour cream. Put the fill on the fish and send to bake until ready, until the cheese is browned.
- Tasty and fragrant fish under cheese with vegetables is ready!
Conclusion
Every day in the world people make different dishes of chicken and fish due to the availability of these products in stores, satiety and ease of preparation.
Chicken and fish, especially marine, contain many different vitamins, minerals and the main building material for cells - protein. It is worth consuming them regularly, preferably three to four times a week.
Chicken fish, otherwise referred to as tilapia, is an interesting species that has a delicate taste and white meat similar to chicken. Tilapia is great for baking and diet recipes.
To preserve nutrients and minerals, nutritionists are strongly advised not to fry, but to stew and bake. Chicken or fish cooked with spices and vegetables in the oven to taste are no worse than fried.