Hake is the most healthy and tasty representative of the cod species. Hake meat is widely used in dietary recipes. It contains a small number of bones, which are easily removed and do not create difficulties during the cutting and cooking process.
In this article we will look at the dietary properties of hake, popular cooking methods and options for low-calorie dishes. The recipes presented will help you diversify your diet menu or choose the right dish for your holiday table.
Is hake suitable for weight loss?
Calorie content is only 86 kcal. For this reason, it is used in the diet: for medicinal purposes and rapid weight loss.
Protein fibers from fish fillets are easily broken down in the stomach and are absorbed by the body at an accelerated pace. A complex of vitamins, macro- and microelements (A, E, potassium, magnesium, zinc, calcium, etc.), which is part of fish, actively regulates the functions of the digestive system, promotes the activation of metabolic processes in the body, accelerates the elimination of toxins and others harmful substances.
Hake is used as part of therapeutic diets for various gastrointestinal pathologies. Due to the absence of coarse dietary fiber and reduced fat content, it is easily absorbed in the body and does not cause unnecessary stress on all systems.
A large amount of vitamins and minerals helps restore the body after infectious diseases, various operations, etc. At the same time, fish broth based on it should be given to the patient for a speedy recovery during a cold or flu.
Note! Regular consumption of hake meat, which is rich in Omega-3 fatty acids, helps prevent diabetes, metabolic disorders, hypertension and depression.
Appetizer of red fish and cottage cheese
- lightly salted red fish – 1 package;
- fine-grained soft cottage cheese – 150 grams;
- kefir (or low-fat yogurt) – 2-3 tbsp;
- greens (dill, parsley) – ½ bunch;
- salt - to taste.
Mash the cottage cheese with a fork until smooth, add a little salt, herbs and a couple of tablespoons of low-fat yogurt. It is needed to make the consistency of the filling a little softer and more manageable. Cut lightly salted fish into thin layers, add cottage cheese filling and wrap in small rolls. Suitable for all phases. You can decorate with caviar and lettuce at stages 2-4.
The best cooking methods for a diet: bake in the oven, boil or fry
Hake goes well with any vegetables and sauces, absorbs the smells of spices and various marinades, which opens up a lot of space for culinary experiments.
A great way to cook fish on a diet is to bake it in the oven. The cooking process will not take much time, and the taste of the dish will meet all expectations. In this case, the fish can be cooked on a baking sheet or wrapped in foil. In the first case, you will get a nice golden crust, and the second option is more acceptable for dietary purposes. Before baking, the hake must be washed and coated with spices to taste, and then placed in the oven for 30-45 degrees, depending on the size of the fish.
For this dish, you can serve a gravy based on your favorite vegetables and tomato juice, or prepare a salad with fresh herbs.
Frying fish in a frying pan is the easiest option when you are short on time. The hake acquires a golden brown crust and a pleasant aroma.
Attention! The only drawback of this cooking option is the use of vegetable oil, which increases the overall calorie content of the dish.
Alternatively, you can replace the frying pan with a non-stick grill. Cooking time – from 20 to 35 minutes.
A dish in a slow cooker retains maximum taste and benefits for the body. In the “Stewing” mode, the fish turns out to be as juicy as possible. And adding a variety of vegetables will complement its taste and provide a suitable side dish. Approximate cooking time is about 30 minutes.
Steaming will make the hake dish as dietary as possible and will not bring extra calories. Cleaned fish fillets are best suited for steaming - they turn out very tender, and the cooking process itself takes a minimum amount of time (up to 45 minutes). For hake in a double boiler, you should select the “Fish” mode and cook with any vegetables and spices to taste.
Boiled hake can be the basis for fish soup or an addition to the diet menu. This option is often used for medical and baby food. The hake should be cooked in salted water with a bay leaf and a small amount of black pepper.
As an addition, you can add vegetables (onions, carrots, peppers, etc.). All ingredients are loaded simultaneously into the dish and cooked without intervention or constant supervision. The fish pieces will cook until fully cooked in about 30 minutes.
In breadcrumbs
The time spent on preparation is minimal, it only takes half an hour. Nutritional value (KBJU): 202.8 kcal / 14.5 g / 7.6 g / 19.2 g.
What do you need:
- Frozen hake – 2 kilograms;
- Lemon – 1;
- Eggs – 60 grams;
- Flour, plus breadcrumbs;
- Spices, salt;
- Oil for frying.
What to do:
- Defrost the carcasses. If meat is cooked on the bones, then the pieces are cut one centimeter thick. Hake fillet pieces must have a thickness of at least 2.5 and no more than three centimeters.
- Pour the juice of half a lemon over the pieces. The other half will be needed for serving.
- Pour flour into a separate container, add salt and spices.
- In another bowl, beat the eggs.
- Separately prepare a container with breadcrumbs.
- Place a frying pan over medium or high heat, add oil and heat well.
- Dip each piece first into flour, then into egg and roll in breadcrumbs. Only then put it in the pan.
- Fry until golden brown.
Help: Hake fillet is fried for 5 minutes. Pieces with bones are a little larger.
Main conclusions
Hake is a dietary product and is great for preparing low-calorie dishes. It contains a minimal amount of fat and easily digestible protein. Due to this composition, it is not quickly digested, satisfies hunger and does not provoke a large load on the gastrointestinal tract. Useful properties of such fish:
- promotes weight loss due to minimal calorie content;
- has a positive effect on the health of the cardiovascular system;
- helps the body recover after operations, as well as infectious diseases;
- supports healthy metabolism due to the content of a whole complex of vitamins and minerals.
Hake is easy to cook in various ways: steamed, in the oven, in a frying pan. Cooked fish goes well with vegetable side dishes or salads.
Do you often cook hake dishes? Share your favorite low-calorie recipes!
Stages of the Dukan Diet
The Dukan diet includes the following stages (phases):
1. Attack. This is a real war on fat deposits. You can eat only protein foods in unlimited quantities: lean chicken, fish, eggs, dairy products. In addition, it is necessary to include bran and at least 1.5 liters of clean water per day in the diet. Sugar is completely excluded, and salt can be consumed in the most minimal quantities. The length of the phase is up to 7 days.
2. Alternation. On some days, vegetables are added to the protein products described above, with the exception of potatoes, rice, grains, peas and some other heavy foods. The duration of the phase is up to several months until the desired weight is achieved.
3. Consolidation. You can add several servings of fruits, bread, cheese and starchy vegetables per week to your protein and vegetable foods. This is the weight maintenance phase and can also last up to several months.
4. Stabilization. It's more of a lifestyle than a diet. Once a week you should do a day from the first stage, that is, completely based on protein products. In addition, you should eat oat bran every day and walk a lot.
Even if you follow all the above rules, you can prepare delicious and simple dishes from a wide variety of categories: salads, appetizers, first and second courses, and even desserts.
Salad with tuna
- canned tuna – 1 can;
- fine-grained soft cottage cheese – 100 grams;
- egg whites - from 2-3 eggs;
- fresh cucumber – 1 piece;
- lettuce leaves - to taste;
- greens (dill, green onions, parsley) - to taste.
This salad recipe is suitable for stages 2-4. Making such a salad is not difficult: drain the tuna, but not all the liquid. Crush it with a fork. Cut the cucumbers and egg whites into cubes, tear the lettuce leaves, and finely chop the greens. Mix all ingredients. Salad ready!
Cod fillet
Fish according to Dukan attack recipes is most often baked in the oven.
Cod fillet is well suited for this purpose. It is easily digestible, has low calorie content and is very tender and aromatic. With him, the attack will be pleasant and useful. To prepare an original dish for the attack stage you need to take:
- 0.5 kg cod fillet;
- 0.25 kg low-fat cottage cheese;
- 50 g mustard;
- lemon juice;
- two medium onions;
- salt pepper.
- Finely chop one onion and mix with lemon juice. Cut the second one a little larger and sauté in water over medium heat.
- Mix cottage cheese with mustard, and then add onion and lemon juice. Salt and pepper to taste.
- Now it's time to turn on the oven so that it warms up to 180 degrees. During this time, take a baking sheet, cover it with foil and spread the cod fillets evenly.
- Then pour in the curd mixture and sprinkle with sautéed onions on top. Cover everything together with foil and bake for 25 minutes.
Some recipes call for the addition of parsley. It will make the aroma and taste of the dish more refined.
Pumpkin soup with seeds
- pumpkin – 300 g;
- onion – 1 piece;
- carrots – 1 piece;
- milk 0% - 200 ml;
- flax seeds – 1-2 tbsp;
- change of pumpkin – 1-2 tbsp;
- olive oil – 1 tsp;
- greens for serving - to taste.
Step-by-step preparation
- First, peel and seed the pumpkin, leaving only clean pulp. Preheat the oven to 200 degrees and bake the pumpkin pulp, cut into small pieces, for about half an hour.
- Peel the onions and cut into small cubes. Peel the carrots and grate them. Fry the vegetables in a little olive oil until the onions are golden.
- Boil the milk. Place the prepared vegetables and pumpkin in it, beat with a submersible blender until smooth. Adding spices will give the dish an original taste; the main thing is to use successful combinations. Pumpkin soup can benefit from the addition of nutmeg, curry and saffron.
- Pour the soup into serving bowls, garnish each with flax and pumpkin seeds and herbs. Lunch is ready! This recipe is suitable for stages 2-4 of the Dukan Diet.
“Attack” phase: duration and menu for the week
“Attack” is a stage with fairly strict restrictions. But this period is easy to get through, since at the beginning of the journey Dukanites are accompanied by high motivation to lose weight. Moreover, this phase does not last long. The duration of the “Attack” depends on the number of kilograms that you plan to lose:
Significant weight loss on “Attack” encourages a person to continue to adhere to the chosen nutritional system.
Important! It is worth noting that on the Dukan diet it is recommended to reduce the consumption of table salt to a minimum so as not to provoke swelling and surges in blood pressure. But if there is a decrease in blood pressure, you can increase the amount of salt and reduce the amount of fluid.
