Cod cutlets in the oven. Dietary fish cutlets in the oven

- a recipe for deliciously preparing juicy dietary fish cutlets with a minimum of fat in a healthy way. Fish cutlets in the oven are not fried with large amounts of overheated vegetable oil, nor are they soaked in it during cooking. Prepared cutlets do not require breading (flour, crackers), which become saturated with fats during frying, which kill the dietary properties of the dish. Fish cutlets are baked in the oven with a minimum of refined olive oil without the use of animal fats or heavy vegetable oils. The choice of olive oil for baking is due to its high content of monounsaturated fatty acids, which, when cooked, produce less complex compounds than other vegetable oils used for cooking. Diet cutlets are prepared from low-fat varieties of fish from the cod family (pollock, hake, haddock, whiting, grenadier).

The juiciness of the cutlets is ensured by the addition of fatty or medium-fat fish. Preference is given to salmon with valuable dietary qualities. Pangasius should be avoided due to the increased toxicity of the meat. Traditional white bread has been replaced with instant oatmeal. Having a low glycemic index, oatmeal enriched with valuable substances, acting as a bun, becomes its successful replacement. Along with onions, vegetable additives are used: chopped carrots, zucchini, pumpkin. Vegetables give the dish additional juiciness and softness, reduce the overall calorie content, and ensure easy digestibility by the body. To make the cutlets tender, no egg is added. Spices are added at will, but the dish is self-sufficient with its own taste. The formed cutlets should not be breaded with flour or breadcrumbs. They are formed from minced meat by hand, greased with vegetable oil, due to which a thin oily crust is formed on the surface, preventing the loss of natural moisture during baking and ensuring the juiciness of the finished dish. Fish cutlets in the oven are a delicious juicy dish, suitable for gentle diets, weight loss diets, and organizing a healthy family diet.

The photo shows fish cutlets in the oven made from cod and salmon. Fish cutlets are prepared in the oven from other types of fish in the same way. The dish is complemented by light vegetable and dietary side dishes, prepared traditionally or steamed in a double boiler or slow cooker.

Ingredients

Lean fish fillet - 700 g (pollock, hake, haddock, blue whiting, grenadier)
Fatty fish fillet - 100 g (salmon, trout, salmon)
Carrots – 1 pc.
Onions – 1 pc.
Instant oat flakes – 5 tbsp
Spices - to taste
Salt - to taste
Refined olive oil – 2 tbsp.

Fish cutlets in the oven - recipe

We clean the fish, wash it and dry it.
We chop the fillet of lean fish (pollock, hake, haddock, blue whiting, grenadier) in a meat grinder.
For juiciness, chop fatty fish (salmon, trout or salmon).
Grind carrots and onions in a meat grinder. Add to ingredients.
Add instant oatmeal, salt, and spices as desired.
Mix the minced meat thoroughly.
Let the resulting minced meat stand for 20 minutes so that the oatmeal swells, saturated with the resulting moisture.
Grease the oven tray with refined olive oil.
Lubricate your hands with refined olive oil.
We form cutlets from the resulting minced meat. Place on a greased baking sheet.
Preheat the oven to 180 degrees.
Place the baking sheet in the oven on the middle level.
Bake fish cutlets in the oven at 180 degrees for 20 minutes.
Serve the finished dish hot with vegetable dietary salads and dietary side dishes.

800 gr. minced pike perch fillet (or other fish);
1 small onion;
1 small carrot;
½ glass of milk;
½ white loaf (about 300 g);
1 tbsp. spoon of vegetable oil;
1 egg;
50 gr. any hard cheese;
2 tbsp. spoons of sour cream;
To taste – salt and ground black pepper.

Cooking step by step:

Prepare the minced fish: grind the pike perch fillet in a blender (or cut it by hand into small cubes).

Remove the crumb from the white loaf and soak it in milk for 5 minutes.

Add the soaked bread, egg, salt and ground black pepper to the minced fish and mix everything well.

Peel the onion and carrot. Grate the carrots on a coarse grater, and cut the onion into small cubes.

Heat the frying pan over high heat, reduce the heat, pour oil into the frying pan and add the onions and carrots. Fry the vegetables, stirring occasionally, for 7-10 minutes.

Next, we prepare the baking dish: the recipe for fish cutlets in the oven does not necessarily require greasing the baking sheet with oil. To make the dish more dietary, simply cover the pan with parchment paper.

With wet hands we form cutlets into an oval, slightly flat shape and place them on a baking sheet or in a mold close to each other.

Grate the cheese onto a coarse grater and mix it with sour cream.

We cook dietary fish cutlets in the oven. But if you are not afraid of extra calories, you can replace sour cream with mayonnaise, you will get a spicier, less dietary option.

Place one tablespoon of fried vegetables on top of each cutlet, and add a spoonful of sour cream and cheese mixture on top of it.

Bake the cutlets in an oven preheated to 180° for 30 minutes.
After this time, our fish cutlets in the oven with cheese are ready!

Let them cool a little right in the form in which they were baked, and serve with or without a side dish.
Bon appetit!

Calories: Not specified
Cooking time: Not specified

To prepare a very healthy and tasty dietary fish dish you will need half an hour of time and a minimum set of products. You can take inexpensive fish and enhance the taste by adding spices, and to make the cutlets look appetizing and not dry out when baking, roll them in breadcrumbs.
We recommend trying these fish cutlets, the recipe will help you cook them very tasty in the oven. without using oil. There are two options - bake them on a baking sheet lined with parchment, or in a frying pan, adding a little water so as not to stick to the surface. Baking time depends on the characteristics of the oven and the size of the cutlets. It’s better to make them medium-sized – large ones will take a long time to bake, and small ones may turn out a little dry. Let us remind you that last time we prepared.

Ingredients:

- low-fat sea fish (pollock, cod, hake) – 400 g;
- onions – 1 medium head;
- a mixture of Provencal herbs – 2-3 pinches;
- freshly ground black pepper – 0.5 tsp;
- dried ground paprika - half a teaspoon;
- breadcrumbs – 2 tbsp. l. into minced meat + for sprinkling;
- egg – 1 pc;
- salt - to taste (a little more than 0.5 tsp);
- stewed or fresh vegetables, greens - for serving.

How to cook with photos step by step

If you bought a carcass with the head, add another 150-200 grams for waste to the weight indicated in the recipe. We clean the fish from scales and skin, clean out the insides, and remove the fins. We make a longitudinal cut along the ridge from the back and separate the fillet. You should get about 300 grams of fish fillet.

We twist pieces of fish fillet and an onion cut in half through a meat grinder. Transfer to a wide container and add spices and salt to taste. Different combinations of herbs will help highlight the taste of fish and make cutlets more interesting. You can take a ready-made Provencal mixture or a mixture of spices and seasonings for fish, add oriental spicy seasonings or curry, or you can limit yourself to ground pepper and paprika. You need to salt the minced fish sparingly so that the salt does not overwhelm the other flavors.

Mix all ingredients and add one egg. You can separate the yolk and add only the white, after lightly beating it until foam appears.

Instead of bread, we add breadcrumbs to the fish cutlets - they will absorb the juice faster and retain it during baking. To make the taste of fish cutlets more intense, it is better not to take ready-made ground crackers, but to fry several pieces of bread until golden in a dry frying pan or in the oven.

Mix the minced meat with a spoon and then beat it lightly with your hands, throw it with light force into a bowl or on the table. The beaten minced meat will become viscous, dense and the cutlets will not fall apart when baked.

Let the minced fish sit for 15-20 minutes. While the minced meat sits, dry the bread and grind it in a meat grinder or blender with a knife attachment. Then we make oval-round or round cutlets and bread them in breadcrumbs.

Place the cutlets in a frying pan or on a baking sheet lined with parchment. Place in a preheated oven on medium level, maintaining the temperature at 180-190 degrees. After 20 minutes, raise the cutlets to the top so that the breadcrumbs lightly brown. Bake for another 10-15 minutes until fully cooked.

Remove the fish cutlets using a spatula and serve. As a side dish, you can boil rice, buckwheat, make a salad, and if the cutlets are not served as a dietary dish, then any side dish will suit your taste.

Bon appetit!
Also look

The process of preparing a dish such as oven-baked fish cutlets involves more labor-intensive operations than regular meat cutlets. Minced fish turns out softer, even liquid, so some skill is needed to turn this mass into a pliable and easy-to-work material. Special ingredients and technological subtleties are used, described in detail in the recipes. Delicious fish cutlets in the oven cannot be prepared from liquid minced meat, so pay special attention to preparing the minced meat for the cutlets. More often, cutlets are prepared from sea and ocean fish, because... they have fewer thin and small seeds, and the pulp is richer and healthier. Pollock fish cutlets in the oven and cod fish cutlets in the oven are popular. Also, very tasty fish cutlets in the oven are made from pike, hake, sea bass, halibut, and silver carp. You can try your own version, there are actually a lot of fish species.

Minced fish cutlets in the oven are a wonderful, light dish for every day, but they also perfectly decorate any holiday table and are invariably popular with fans of the fish diet. Cook fish cutlets in the oven, you will find the recipe on our website. But not only the recipe will help you master fish cutlets in the oven. Photos are also a good help for novice housewives. Planning to cook fish cutlets in the oven? Look at the recipe with photos on our website. For example, we recommend fish cutlets made from pollock in the oven. The recipe for this dish is quite simple and suitable for beginners. What do you need to cook fish cutlets in the oven? Recipe and a little skill! “Very tasty!” - your guests will say, and they will be right. The best assessment of your work is positive feedback from well-fed and satisfied guests. And if they ask you: “How to cook fish cutlets in the oven?”, consider yourself successful.

Here are some tips for preparing fish cutlets:

Cutlets are prepared from sea, lake and river fish. It is advisable to choose fish that is not too fatty and not too dry;

It is more convenient to cook cutlets from large fish. You don’t have to grind it in a meat grinder, but cut it into small pieces;

Chilled cream or raw potatoes will add juiciness to the minced meat. You can add any vegetables you like to the minced meat, such as cabbage or carrots. For juiciness, bread crumb is also added to the minced meat;

For taste, add egg, onion, garlic, spices and spices, lemon juice, fried onions, cheese, cottage cheese and apples at your discretion;

It is more convenient to form cutlets by dipping your hands in cold water.

Fish contains many essential amino acids and is a valuable source of vitamins and minerals, the most famous of which are calcium, potassium, magnesium, and phosphorus. According to the generally accepted opinion of experts, the best mode of heat treatment, which allows you to preserve all the beneficial properties, is oven baking. But even here there are many dishes, each of which has its own advantages and disadvantages. If you do not want to complicate the process by pre-preparing the carcasses, think about the need to give them the appropriate appearance, or simply want to combine several different varieties, the best solution would be fish cutlets in the oven. We will introduce you to the most popular methods of preparing them.

To prepare it you will need:

fish fillet – 600-750 g;
milk – 100-120 ml;
stale bread – 100-120 g;
large onion – 1 pc.;
chicken egg – 1 pc.;
butter – 50-60 g;
salt, pepper, fish spices - to taste.

Any lean fish fillet will do. It is thoroughly washed and dried with paper towels, cut into small pieces and minced in a meat grinder. Pieces of stale meat are placed in a separate container, after removing the crust from them. Milk is poured there and left for 15-20 minutes. The onion is peeled and chopped in a blender (if you don’t have one, you can use a meat grinder again). The bread swollen in milk is transferred to the minced fish, onion pulp is added, an egg is beaten in, salt and pepper to taste, after which everything is thoroughly mixed.

Grease a wide shallow baking tray with butter (you will need 10-20 g of product) or cover it with baking parchment. Wet your hands with cold water, separate portions from the previously prepared mixture and form cutlets from them, placing them on a baking sheet. Melt the remaining butter over low heat. The resulting liquid is evenly poured over the cutlets laid out on a baking sheet. If desired, they can also be sprinkled with any suitable spices. from fish in the oven, preheated to 180-210 degrees, for at least half an hour. Typically the cooking time is 45-50 minutes. The cutlets are served warm, with side dishes of vegetables, mashed potatoes, or light salads.

In Ukrainian

In the southern regions of Ukraine, the recipe for fish cutlets with lard and carrots is very popular. It allows you to create a hearty, appetizing dish with an unusual and original taste.

For this you need:

fish fillet – 600-750 g;
lard – 100-120 g;
medium carrots – 2 pcs.;
large onion – 1 pc.;
chicken egg – 1 pc.;
garlic – 2-3 cloves;
dry dill – 1 tsp;
milk – 120-150 ml;
stale bread – 120-150 g;
mayonnaise – 20-50 ml;
salt, pepper - to taste.

The preparation method is similar to that described above, although it involves the use of some additional products. First of all, from the washed and dried fillet, stale white bread is soaked in milk and the onion is chopped in a blender, but now lard is added to it during the grinding process. The carrots are grated on a fine grater, the garlic is pressed, grated or cut into very small pieces with a knife. Add the gruel removed from the blender, soaked bread, garlic and carrots to a bowl with minced fish, beat in an egg, add mayonnaise and dried dill, salt and pepper to taste, then mix thoroughly. To do this, it is better to use a blender or mixer.

The baking sheet is covered with parchment paper - it is better not to use oil so that its taste does not dilute the already rich palette of the dish. The molding process completely repeats that described in the first recipe, the same applies to the temperature regime. Only the cooking time will change - such fish should not be kept for longer than 35-40 minutes. The dish goes best with boiled or fried potatoes.

Exquisite delicacy

The proposed recipes are good for ordinary, “not noble” varieties of river and sea fish. The situation is completely different - it requires special ingredients, more precise adherence to proportions and cooking operations. This is explained by the purpose of the dish - it serves much more often as a decoration for the holiday table than as a way to satisfy hunger. To prepare red cutlets, you will need:

Finely chop the prepared red fish fillet and capers with a very sharp knife, add pancake flour, half a glass of breadcrumbs, beat in an egg, add mustard, mayonnaise and ketchup, then mix thoroughly. Freshly squeezed lemon juice and curry are poured into the resulting mixture, salt and pepper are added, then kneaded again and put in the refrigerator for 30-40 minutes. After this period, the mixture is thoroughly kneaded again until completely homogeneous, after which the molding stage begins.

The cutlets should be made thin and wide, each one should be rolled in the remaining. There are two options for further preparation - on an open baking sheet, greased or covered with parchment, and in foil. In the first case, the fish cutlets in the oven will have to be turned over periodically to ensure a more uniform heat treatment of the minced meat.

If you use foil, open the oven only to check for doneness.

The cooking temperature is 170-180 degrees. Traditionally, red fish cutlets are served lukewarm, light salads, sour cream or garlic sauce.

Despite some similarity in most fish cutlet recipes, their taste and appearance will differ significantly not only depending on the type of fish and other ingredients used, but also on the method of their preparation, temperature conditions and many auxiliary factors. Don’t be afraid to experiment, add individual notes to the preparation of your favorite dishes - and then they will always delight you, your guests and household members with an amazingly delicate taste and rich aroma.