According to nutritionists and doctors, fish should be eaten at least twice a week. Moreover, it is best to cook dietary meatballs in the oven for themselves and their households, which taste great and have extremely few calories, and, most importantly, are very healthy.
Choose a fish
Before you start cooking cutlets, you need to go to the market or to the store and buy there the fish fillet from which they will be created. And here it is very important not to make a mistake in your choice, so that in the end it will be dietary fish cakes in the oven, and not a fatty dish that will bring only heaviness in the stomach and a lot of calories. The latter then lead to the formation of extra pounds.
So, the lowest calorie fish are flounder, hake, bream, pollock, crucian carp and cod. One hundred grams of such a fillet contains less than 100 calories, so the dish does not harm the figure. Moreover, they will also be extremely useful. Indeed, seafood contains iron, phosphorus, B vitamins and omega-3 fats, the consumption of which prevents the development of hypertension, arthritis, asthma and psoriasis.
It must be borne in mind that for the preparation of cutlets, flounder, hake, pollock and cod are best suited, as it is necessary to cut the crucian carp and bream to get the fillet for too long.
Preparing cutlets according to these recipes will be the same as usual: at least meat, at least fish. Only they will not be grilled, but baked in the oven.
Simple recipe
If you decide to learn for the first time about how to cook fish cakes in the oven that you have never done before, you better start with the simplest possible dish. For him you will need:
- 500 grams of low-fat fish fillet;
- medium-sized carrot;
- egg;
- medium sized onion;
- a pinch of salt and pepper.
To cook such patties, you must first peel the vegetables. Then skip the fish fillet and onions through the meat grinder, and rub the carrots on a fine grater. Then combine these ingredients. Add the egg, salt and pepper to the minced meat, mix everything well and form the patties. We grease the baking sheet with vegetable oil, put the semi-finished product on it. Preheat the oven to a temperature of 180 0 C and bake the patties there for 20 minutes.
Cutlets with butter
If you want to cook delicious fish cakes in the oven, which will melt in your mouth, then butter must be added to them. For this dish we need components such as:
- a kilogram of any low-fat fish;
- half a glass of milk, broth or water;
- a pair of slices of loaf;
- egg;
- medium sized onion;
- 60 grams of butter;
- salt and pepper to taste.
First we gut and clean the fish, rid it of bones and rinse thoroughly. Then scroll the fillet and onion through a meat grinder. In a liquid (milk, broth or water) we put a loaf so that it is soaked and turned into slurry. After that we connect the prepared components. Add the egg and salt and pepper to them. Mix everything well and sculpt cutlets.
Next, melt the butter. We form and lay out the patties on a baking sheet. Pour them on top with oil and put the baking sheet in a preheated oven (temperature 180 ° C) for 30 minutes.
Pollock Chops
If you are thinking about how to cook diet pollock fish cakes in the oven, we will answer you that this is very simple. The main thing is to check in advance whether there are ingredients that we need:
- kilogram of pollock;
- 2 bell peppers;
- 3 tablespoons of tomato paste;
- medium red onions;
- a couple of slices of white loaf;
- medium-sized carrots;
- egg;
- salt and pepper to taste.
First you need to peel the vegetables. Also gut and get rid of the skin and bones of the fish. Then we pass through the meat grinder bread, fillets, peppers and onions, three carrots on a fine grater. After that we connect all the components.
Beat the egg with pepper and salt and introduce the mixture into the minced meat, which we mix well. Add here a tablespoon of tomato paste. We give the mixture to infuse and form cutlets from it.
Next, preheat the oven. In a baking dish, pour a glass of water with the remaining tomato paste diluted in it. We lay out the semi-finished products there, cover them with foil and send them to bake at a temperature of 180 0 C for half an hour.
Nutritious cod cutlets
If you want to cook dietary fish cakes in the oven, which will also be very juicy and saturate until the next meal, then you will need components such as:
- 500 grams of cod fillet;
- a glass of rice (better than round);
- half a glass of breadcrumbs;
- egg;
- a teaspoon of saffron;
- half a teaspoon of turmeric;
- a tablespoon of butter.
First of all, we pass the fish through a meat grinder and salt it to your liking. Then we introduce spices, beaten egg and butter into the minced meat, after which we mix everything thoroughly. While all this is happening, put a pan of rice and plenty of water on the fire. We wait until porridge is cooked, which we then cool and combine with minced meat. Next, sculpt the cutlets. Bread them in breadcrumbs, spread on a baking sheet, which we put on the middle rack in the oven. At the lower level we place a container of water, after which we bake the patties at a temperature of 180 ° C for 40 minutes.
Fish and carrot cutlets
If you want to get something unusual out, you should remember and then step by step implement the recipe for fish cutlets in the oven, which will allow you to cook a truly delicious dish. To create it, we need:
- 700 grams of pollock fillet;
- small onion;
- a couple of carrots;
- 100 grams of lard;
- 2 cloves of garlic;
- 2 chicken eggs;
- 2 stale slices of bread;
- half a glass of warm water;
- salt and pepper to taste.
First, in a meat grinder, scroll the fish and peeled onions. Grind lard, carrots, onions and garlic in a blender. Next, let the bread lie in water, after which we connect all these components together. Then we again scroll through the meat grinder so that the mass turns out to be homogeneous. Then form the patties, put them on a baking sheet and bake for about half an hour at a temperature of 200 0 .
Cabbage fish
You can also cook another delicious dietary fish cakes in the oven, an important component of which is a vegetable. And in this case, we will need ingredients such as:
- 500 grams of any low-fat fish fillet;
- 120 grams of cabbage, at least white cabbage, at least Beijing - at your discretion;
- medium sized onion;
- slice of loaf;
- half a glass of water;
- salt and pepper to taste.
Naturally, first we pass the fish through the meat grinder and let the bread lie in the water. Then chop the cabbage and onions, after which they are chopped in a blender so that they turn into a homogeneous mass. After that we combine all the ingredients, salt them, pepper, mix the minced meat thoroughly and make cutlets from it. Then it remains only to put them on a baking sheet, put in the oven and bake for 40 minutes at a temperature of 180 ° C.
Chops with soy sauce and green onions
Fans of original tastes will surely like the recipe for diet fish cakes in the oven, for the preparation of which you will need:
- a kilogram of any low-fat fish;
- onion;
- 4-5 feathers of green onions;
- a small carrot;
- 50 grams of soy sauce;
- salt and pepper to taste.
First of all, we clean the fish from bones, viscera and skin, and then we pass the fillet through a meat grinder. Grind onions and carrots in a blender. Chop green onions into rings. Next, we combine all the components together, add soy sauce, pepper and salt to the minced meat (be very careful with the latter, since the sauce itself is salty). All mix well and sculpt cutlets. After that, it remains only to put the meatballs on a baking sheet and put them in the oven preheated to a temperature of 180 ° C for half an hour.
Mistress note
It happens that you try, you cook fish cakes in the oven according to the recipe, following all its instructions, and the result is completely not what you would like. But this is easy to avoid if you keep in mind a few simple rules for preparing this dish.
- To make the taste of the dish more intense, you can add lemon juice, garlic, spices for fish dishes, cheese or cottage cheese to the minced meat.
- To keep the cutlets in shape, before placing them on a baking sheet, each prepared product can be dipped in a beaten egg. Also for these purposes, the oven must first be warmed up to the desired temperature.
- Before forming the patties, the mince should be kept in the refrigerator: this way the dish will be more tender.
- Forming semi-finished products, you should periodically wet your hands with cold water. Stuffing will not pester them.
- In the absence of an oven, you can cook wonderful steamed diet cutlets. To do this, you will need to make stuffing. Put the pan on the fire, set on it a colander with convenience foods. Cover and cook for half an hour.
Try different versions of fish cakes, and you are sure to find the best recipe for yourself.