Proper nutrition helps fill the body with necessary substances, so doctors, together with treatment, adjust the patient’s menu. The children's body is especially vulnerable to viral and bacterial pathologies, which requires an appropriate approach to cooking. Fish is rich in fats, Omega-3 and 6 acids, vitamins and a number of useful microelements. This product should be present in every person’s diet 2-3 times a week - this will strengthen the immune system and cope with colds.
Features of preparing dietary fish soup
The high content of protein, calcium, iodine, phosphorus, zinc and amino acids makes fish an essential food product. Regular consumption of fish dishes makes it possible to improve the condition of hair, skin and nails due to the incoming substances. Children require constant replenishment of vitamins and minerals to grow, which will be the key to good health and immunity.
The absence of harmful fats makes fish soups low-calorie, so they can be included in the diet of people on a diet. Ukha without potatoes is light due to the lack of starch, which protects against an allergic reaction. In order for the soup to be aromatic and healthy, it is worth considering the following nuances when preparing fish soup:
- Ukha is usually prepared from fresh fish - this gives a pronounced taste and transparency to the broth.
- When using a frozen carcass, there is no need to defrost it completely.
- Without potatoes, the dish turns out to be dietary and healthier.
- Carrots and onions need to be fried in a small amount of oil - then the color of the broth will be bright orange.
- The use of seasonings and herbs gives a rich, pleasant aroma that makes the dish special.
- It is better to serve fish soup hot - this will give you the opportunity to enjoy the fullness of the taste.
Who and in what cases should not eat
As for contraindications, fish soup should be excluded or used with greater caution by elderly people, allergy sufferers, and those who suffer from liver and kidney diseases.
When choosing a product, you need to make sure that it is safe, so preference should be given to fresh rather than frozen fish. In the first case, you can smell it and determine the color of the gills. Secondly, you should pay attention to the expiration date. The same rule applies to canned goods.
Fish may contain salts of heavy metals, toxins and other substances that can trigger allergies, so the place where it came from is also important.
Fish soup without potatoes from carp
For fish soup, you can use any type of fish - sea or river, as well as canned fish. The dish does not lose its quality characteristics. Carp fish soup is pleasant and aromatic, which gives the right combination of ingredients. Ingredients:
- carp – 1 kg;
- onion – 2 pcs;
- carrots – 1 piece;
- millet – 100 g;
- salt – 18 g;
- pepper – 9 g;
- bay leaf – 1 piece;
- water – 3 l.
Place a saucepan with water and fish on the fire. Cook until fully cooked – 15-20 minutes. Remove from heat and pass through a sieve, and separate the fillet from the bone. Cut the onion and carrots into small cubes. Rinse the millet with cool water and place separately. Return the broth to the burner and add the millet. Cook for 20-25 minutes. Add vegetables with seasonings. Cook for another 5-7 minutes. 3-4 minutes before readiness, add fish fillets to the soup. Serve hot and with herbs.
Calorie table
| Dish | Serving Size | KBZHU |
| Soup without potatoes with millet and fish | 100 g | Calories - 45.6 kcal, proteins - 5.7 g, fats - 1 g, carbohydrates - 2.9 g |
| Red fish and cheese soup | 100 g | Calories - 44 kcal, proteins - 2.9 g, fats - 2 g, carbohydrates - 1.9 g |
| Fish soup with rice without potatoes | 100 g | Calories - 60 kcal, proteins - 6 g, fats - 2 g, carbohydrates - 5.2 g |
Despite the fact that ukha is a dietary dish, it can contain a lot of calories - it all depends on the ingredients. Potatoes, some types of fish, cream will make the soup fatty. However, you can reduce calories by removing potatoes from your food list.
Fish soup without potatoes - recipe with celery
Ukha is a healthy dish that replenishes the deficiency of essential substances. You can use any fish – you just need to adjust the set of ingredients. This dietary and tasty dish is easy to prepare and does not require serious skills. The main thing in preparing fish soup is to follow the procedure. Product set:
- fish (any) – 1.5 kg;
- celery – 1 piece;
- onion – 1 piece;
- carrots – 1 piece;
- greens – 50 g;
- salt – 18 g;
- pepper – 9 g;
- water – 2 l;
- bay leaf – 1 pc.
Cut the celery into strips, the onion and carrots into small cubes. Gut the fish, remove unnecessary parts and cut into portioned steaks. Place a pot of water on the fire and discard the vegetables after boiling. Cook for 5-10 minutes. Add fish to the broth. Cook until tender – 15-20 minutes. Salt and pepper. Remove from heat. Finely chop the greens and decorate the finished soup.
Diet tomato soup
Spicy and delicious tomato soup is a good option for a low-calorie dinner.
Ingredients:
- Chili pepper - to taste
- Greens - to taste
- Ripe tomatoes - 4 pcs.
- Chickpeas - 100 g
- Butter - g
- Bell pepper - 1 pc.
- Garlic - to taste
- Celery - 1 head
Preparation:
Blanch the tomatoes in boiling water and remove the skins.
To do this, you need to lower the tomatoes, cut crosswise, into boiling water and remove the skin with one easy movement.
Chop peppers and tomatoes.
Cut the peeled celery into strips.
Place the vegetables in a saucepan, sprinkle with spices and simmer for about 20 minutes. Then grind the vegetables in a blender
Boil the chickpeas and puree in a blender, mix with vegetables and boil.
Fish soup without potatoes from burbot
Fish soup is included in a number of hearty dietary dishes. Burbot meat has a delicate and aromatic taste. The soup recipe is simple, but requires the correct actions during preparation. The products need to be selected fresh - this will affect the quality of the dish. The freshness of herbs combined with fish will give you a rich spicy taste. Required ingredients:
- burbot – 600 g;
- onion – 2 pcs;
- carrots – 1 piece;
- parsley – 1 root;
- capers – 20 g;
- olives – 20 g;
- lemon – ½ piece;
- water – 2 l.
Cut the fish into portioned steaks and rinse with water. Peel the onion and chop one finely and leave the other whole. Chop the carrots into strips, parsley into small cubes. Boil water over medium heat and discard the head, tail and fins of the fish. Add the whole onion, bay leaf and pepper. Cook for 10-15 minutes. Remove from heat and pass through a sieve. Return the broth to the heat and discard the fillets. Cook for 10 minutes. Add vegetables and salt to the fish. Cook for another 5-7 minutes. Finely chop the capers and add to the broth for 3 minutes. until ready. Serve with a slice of lemon and olives.
What is "rooster ear"
In the Russian culinary tradition, there is also a popular way to circumvent the problem of “leanness” in white fish broth. Take the most ordinary chicken, not a broiler, but a simple one. It is prepared, plucked, singed, salted on both sides with coarse salt and placed together with onion rings under pressure for 15 minutes.
Then the chicken is dipped in cold water and cooked until done. The chicken is then removed and the meat is used to prepare other dishes, such as salads and meatballs. But white “lean”, that is, low-fat fish, is boiled in broth. And add the rest of the vegetables. The broth is saturated with a fishy smell, and no “hint” of chicken remains, except for sparkles of chicken fat.
Cold fish soup without potatoes - recipe with photo
This is one of the most unusual dishes made from low-fat fish, where you can show all your imagination and please your family. The soup turns out light but satisfying. It is better to use pike here, but you can take another variety. Cold ukha is especially popular in the summer – it’s a great opportunity to cool off and have lunch. Ingredients:
- fish – 1 kg;
- carrots – 1 piece;
- onion – 1 piece;
- cucumber – 2 pcs;
- egg – 2 pcs;
- canned green peas – 50 g;
- water – 2 l;
- salt -18 g;
- pepper – 9 g;
- greens – 50 g.
Cut the carcass and boil in salted water. Remove the fish and place on a large plate. Pour pepper and salt into the broth, add bay leaf. Cook for another 15 minutes. Cut the cucumber, fillet and boiled egg into strips. Allow the broth to cool and combine with the rest of the ingredients. Garnish with finely chopped herbs.
Fish soup without potatoes - favorite recipe
A lighter version of fish soup is suitable for diet menus where the presence of starch is not recommended. The soup turns out light but satisfying. There are no particular difficulties in preparation, and the taste and aroma amaze with their sophistication and richness. Product set:
- sturgeon, salmon or salmon – 1 kg;
- roach – 500 g;
- celery – 1 piece;
- parsley – 1 root;
- leek – 1 piece;
- onion – 2 pcs;
- water – 3 l;
- lemon – ½ piece;
- salt – 18 g;
- pepper – 9 g.
Place a saucepan with water and roach on the fire. Cook for 15-20 minutes. Remove from heat and pass through a sieve. Cut the red fish carcass into even steaks. Chop the vegetables into strips. Place the broth on the burner and add vegetables, fish and seasonings. Cook for 10-15 minutes. Garnish the finished soup with herbs and lemon.
Sardine fish soup
Ukha made from small fish has an excellent taste and aroma, which is absolutely not inferior to dishes from other varieties. The soup turns out to be nourishing and rich, so you can cook it for lunch or dinner. The absence of fat and a lot of useful substances is a great opportunity to strengthen the immune system. Ingredients:
- sardines – 600 g;
- sea bass – 300 g;
- tomato – 3 pcs;
- parsley – 1 root;
- celery – 1 piece;
- onion – 1 piece;
- pepper – 9 g;
- water – 3 l;
- bay leaf – 1 piece;
- salt – 18 g.
Boil sea bass with celery and parsley over medium heat until fully cooked - 15 minutes. Strain the broth and return to the burner. Add chopped sardines to the pan. Cook for 20 minutes. Cut the tomatoes and onions into even cubes and add to the broth. Cook for another 5 minutes. Garnish the finished soup with finely chopped herbs and lemon.
Nutritionist opinion
Alla Shilina, endocrinologist, nutritionist
Fish soup is a source of easily digestible protein with no hidden fats. It starts digestive processes, restores fluid balance, saturates with a minimum of calories. This is an integral element of a healthy diet.
Alexey Kovalkov, nutritionist, author of books, professor, Doctor of Medical Sciences of the Russian Academy of Natural Sciences
There are a large number of different types of soups, however, when choosing between meat and fish, preference should be given to the latter due to its unique combination of ease of digestion and rich taste.
Michel Montignac, French nutritionist, author of weight loss techniques
A well-known French nutritionist recommends eating fish soups for lunch and dinner, while using only low-GI vegetables as additional products.
Greek fish soup
Mediterranean cuisine is rightfully considered the best for people on a diet. Light and satisfying dishes have amazing taste. Fish takes first place in Greek cuisine. There are many different recipes for hot soups that are easy and simple to prepare. Product set:
- pollock – 2 pcs;
- celery – 1 piece;
- onion – 1 piece;
- pepper (sweet) – 1 piece;
- carrots – 1 piece;
- greens – 50 g;
- salt – 18 g;
- lemon – ½ piece;
- water – 3 l;
- pepper – 9 g.
Cut the fish into steaks, rinse with water. Chop the celery and carrots into rings, and simply cut the onion in half. Boil water over medium heat and add carrots, onions and celery with salt. Cook for 10-15 minutes. Add fish to vegetable broth and cook for another 15 minutes. Cut the pepper into small cubes and add to the soup. Leave on fire for 5-7 minutes. Remove from heat and discard the onion halves. Squeeze the juice from the lemon and leave for 15 minutes to allow the soup to steep.
Velvet soup
This soup with aromatic zucchini and spicy spices will surprise you not only with its pleasant texture, but also with its amazing taste.
Ingredients:
- Butter - 2 tbsp. l.
- Curry - 1 tsp.
- Onion - 1 pc.
- Chicken broth - 500 ml.
- Garlic - 1 clove
- Cream - 1/2 cup
- Zucchini - 2 pcs.
Preparation:
Cut the zucchini into slices and simmer in a saucepan with butter along with garlic, chopped onion and curry.
Beat the prepared vegetable in a blender.
Then add broth and cream to the vegetable puree.
Beat again and boil the soup.
Fish soup with paprika
This is a light and satisfying dish with spicy notes and a slightly sweet aroma that will please everyone. The combination of fish and vegetables gives an exquisite bouquet of aroma to the finished dish. The recipe is quite simple, so you can quickly prepare the soup before the unexpected arrival of guests or on the road. Required Products:
- fish (any) – 400 g;
- carrots – 1 piece;
- onion – 1 piece;
- garlic – 4 cloves;
- paprika – 20 g;
- dill – 50 g;
- basil (dry) – 20 g;
- water – 3 l;
- salt – 18 g;
- pepper – 9 g.
Clean the fish and cut into portions. Place a pot of water on the fire, boil and throw in the fish. Cook for 10-15 minutes. Grate the carrots and chop the garlic with a knife. Add vegetables, salt and pepper to the broth. Cook for another 15 minutes. Add paprika, finely chopped dill and basil. Leave on fire for 5 minutes. Leave the finished soup to steep for 15 minutes. under a closed lid.
Ear recipe. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of "Ukha".
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 25.2 kcal | 1684 kcal | 1.5% | 6% | 6683 g |
| Squirrels | 2.9 g | 76 g | 3.8% | 15.1% | 2621 g |
| Fats | 0.2 g | 56 g | 0.4% | 1.6% | 28000 g |
| Carbohydrates | 3 g | 219 g | 1.4% | 5.6% | 7300 g |
| Alimentary fiber | 0.4 g | 20 g | 2% | 7.9% | 5000 g |
| Water | 91.5 g | 2273 g | 4% | 15.9% | 2484 g |
| Ash | 1.867 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 1.1 mcg | 900 mcg | 0.1% | 0.4% | 81818 g |
| Retinol | 0.001 mg | ~ | |||
| beta carotene | 0.003 mg | 5 mg | 0.1% | 0.4% | 166667 g |
| Vitamin B1, thiamine | 0.041 mg | 1.5 mg | 2.7% | 10.7% | 3659 g |
| Vitamin B2, riboflavin | 0.025 mg | 1.8 mg | 1.4% | 5.6% | 7200 g |
| Vitamin B4, choline | 5.06 mg | 500 mg | 1% | 4% | 9881 g |
| Vitamin B5, pantothenic | 0.07 mg | 5 mg | 1.4% | 5.6% | 7143 g |
| Vitamin B6, pyridoxine | 0.068 mg | 2 mg | 3.4% | 13.5% | 2941 g |
| Vitamin B9, folates | 1.363 mcg | 400 mcg | 0.3% | 1.2% | 29347 g |
| Vitamin B12, cobalamin | 0.161 mcg | 3 mcg | 5.4% | 21.4% | 1863 |
| Vitamin C, ascorbic acid | 1.59 mg | 90 mg | 1.8% | 7.1% | 5660 g |
| Vitamin D, calciferol | 0.134 mcg | 10 mcg | 1.3% | 5.2% | 7463 g |
| Vitamin E, alpha tocopherol, TE | 0.047 mg | 15 mg | 0.3% | 1.2% | 31915 g |
| Vitamin H, biotin | 0.074 mcg | 50 mcg | 0.1% | 0.4% | 67568 g |
| Vitamin K, phylloquinone | 0.3 mcg | 120 mcg | 0.3% | 1.2% | 40000 g |
| Vitamin RR, NE | 0.5614 mg | 20 mg | 2.8% | 11.1% | 3563 g |
| Niacin | 0.254 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 125.67 mg | 2500 mg | 5% | 19.8% | 1989 |
| Calcium, Ca | 16.5 mg | 1000 mg | 1.7% | 6.7% | 6061 g |
| Silicon, Si | 5.106 mg | 30 mg | 17% | 67.5% | 588 g |
| Magnesium, Mg | 10.43 mg | 400 mg | 2.6% | 10.3% | 3835 g |
| Sodium, Na | 640.59 mg | 1300 mg | 49.3% | 195.6% | 203 g |
| Sera, S | 37.97 mg | 1000 mg | 3.8% | 15.1% | 2634 g |
| Phosphorus, P | 33.9 mg | 800 mg | 4.2% | 16.7% | 2360 g |
| Chlorine, Cl | 988.86 mg | 2300 mg | 43% | 170.6% | 233 g |
| Microelements | |||||
| Aluminium, Al | 100.2 mcg | ~ | |||
| Bor, B | 19.1 mcg | ~ | |||
| Vanadium, V | 14.63 mcg | ~ | |||
| Iron, Fe | 0.361 mg | 18 mg | 2% | 7.9% | 4986 g |
| Yod, I | 0.71 mcg | 150 mcg | 0.5% | 2% | 21127 g |
| Cobalt, Co | 1.357 mcg | 10 mcg | 13.6% | 54% | 737 g |
| Lithium, Li | 7.561 mcg | ~ | |||
| Manganese, Mn | 0.0762 mg | 2 mg | 3.8% | 15.1% | 2625 g |
| Copper, Cu | 53.86 mcg | 1000 mcg | 5.4% | 21.4% | 1857 |
| Molybdenum, Mo | 3.633 mcg | 70 mcg | 5.2% | 20.6% | 1927 |
| Nickel, Ni | 0.609 mcg | ~ | |||
| Rubidium, Rb | 67.8 mcg | ~ | |||
| Selenium, Se | 1.573 mcg | 55 mcg | 2.9% | 11.5% | 3497 g |
| Strontium, Sr | 0.91 mcg | ~ | |||
| Fluorine, F | 69.66 mcg | 4000 mcg | 1.7% | 6.7% | 5742 g |
| Chromium, Cr | 1.06 mcg | 50 mcg | 2.1% | 8.3% | 4717 g |
| Zinc, Zn | 0.2231 mg | 12 mg | 1.9% | 7.5% | 5379 g |
| Zirconium, Zr | 0.3 mcg | ~ | |||
| Digestible carbohydrates | |||||
| Starch and dextrins | 2.338 g | ~ | |||
| Mono- and disaccharides (sugars) | 0.7 g | max 100 g | |||
| Glucose (dextrose) | 0.183 g | ~ | |||
| Sucrose | 0.524 g | ~ | |||
| Fructose | 0.095 g | ~ | |||
| Essential amino acids | 0.137 g | ~ | |||
| Arginine* | 0.027 g | ~ | |||
| Valin | 0.022 g | ~ | |||
| Histidine* | 0.006 g | ~ | |||
| Isoleucine | 0.017 g | ~ | |||
| Leucine | 0.024 g | ~ | |||
| Lysine | 0.026 g | ~ | |||
| Methionine | 0.005 g | ~ | |||
| Methionine + Cysteine | 0.009 g | ~ | |||
| Threonine | 0.018 g | ~ | |||
| Tryptophan | 0.006 g | ~ | |||
| Phenylalanine | 0.019 g | ~ | |||
| Phenylalanine+Tyrosine | 0.036 g | ~ | |||
| Nonessential amino acids | 0.235 g | ~ | |||
| Alanin | 0.02 g | ~ | |||
| Aspartic acid | 0.045 g | ~ | |||
| Glycine | 0.019 g | ~ | |||
| Glutamic acid | 0.057 g | ~ | |||
| Proline | 0.017 g | ~ | |||
| Serin | 0.023 g | ~ | |||
| Tyrosine | 0.017 g | ~ | |||
| Cysteine | 0.005 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 7.15 mg | max 300 mg | |||
| Saturated fatty acids | |||||
| 16:0 Palmitinaya | 0.012 g | ~ | |||
| 18:0 Stearic | 0.002 g | ~ | |||
| Monounsaturated fatty acids | 0.033 g | min 16.8 g | 0.2% | 0.8% | |
| 16:1 Palmitoleic | 0.001 g | ~ | |||
| 18:1 Oleic (omega-9) | 0.026 g | ~ | |||
| Polyunsaturated fatty acids | 0.03 g | from 11.2 to 20.6 g | 0.3% | 1.2% | |
| 18:2 Linolevaya | 0.013 g | ~ | |||
| 18:3 Linolenic | 0.013 g | ~ |
The energy value of the Ear is 25.2 kcal.
- Serving = 300 g (75.6 kcal)
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Red fish soup without potatoes
The rich chemical composition of red fish makes it possible to strengthen the immune system and improve the condition of hair and skin. The soup turns out tasty and aromatic, and the transparency of the broth looks great in combination with herbs and vegetables. A light dish can be prepared for children and people with digestive disorders. Ingredients:
- salmon (you can take trout) – 600 g;
- onion – 1 piece;
- carrots – 2 pcs;
- processed cheese – 100 g;
- millet – 70 g;
- greens – 50 g;
- salt – 18 g;
- black pepper – 6 peas;
- red pepper – 9 g;
- water – 3 l.
Grind the carrots using a grater, and cut the onion into half rings. Cut the fish into portions and rinse. Place carrots and onions in a saucepan of boiling water. Cook for 5-10 minutes. Add fish to the broth. Keep on fire for another 15 minutes. Rinse the millet and add to the broth. Grind the cheese and add to the soup, stirring constantly. Add salt and pepper and herbs. Boil for about 5 minutes. The finished soup should be allowed to stand for 15 minutes. – this will make the aroma more rich and pleasant.
Fish soup without potatoes is included in the list of dietary dishes. The soup turns out to be satisfying and easily satisfies hunger. Combining vegetables with herbs and lean fish is a great way to boost immunity and improve health. There are many different recipes, so you can find the best option for yourself. Soups are prepared easily and simply, without requiring special knowledge.
Main conclusions
Fish soup is an integral part of the diet menu, providing satiation without overloading the body with calories.
- Ukha is considered a dietary dish only when using low-fat varieties of fish and avoiding pink salmon, salmon, salmon and trout.
- In diet recipes, ingredients such as potatoes and cereals are minimized.
- People with liver and kidney diseases, as well as gastritis, should not get carried away with these dishes.
- The fish soup recipe is very variable.
Fish soup can be prepared in the form of a clear broth or puree, as well as in a saucepan, in a kettle outdoors or in a slow cooker. In any case, this is a great way to lose weight without harming your health.
Comment on the article and share your experience of losing weight and recipes for dietary fish soups.
Ukha, a hot liquid soup, is an original Russian dish. There are many varieties of preparing this soup. In Rus', fish soup was prepared with potatoes or cereals, seasonings and bay leaves, and even with vodka, but always from fresh fish, which had a sticky and sweetish taste. The dish had to simmer on the stove, but not boil. The classic fish soup recipe involves the use of rich broth. If you plan to prepare dietary fish soup, then you can use steaks or even fish fillets. Those who don't like potatoes or don't eat them for any other reason will appreciate this light fish soup without potatoes.
