Fish soufflé is a dietary recipe according to which you can easily cook a tender and airy fish soufflé made of boiled pollock, cod or hake. Of course, dieting can not waste time on preparing delicious dishes, but simply eat a piece of boiled fish, but this, you see, is boring. You need to indulge yourself and teach that dietary food should not only be low-calorie and healthy, but also delicious, beautifully cooked. Low-fat sea fish is loved by all, without exception, nutritionists, and boiled or baked - especially. With the help of a blender, simply turn it into a puree and make a favorite dish of many - a delicate fish souffle.
- Cooking time: 40 minutes
- Servings: 3
Ingredients for making fish soufflé:
- 500 g of boiled fish;
- 2 fresh chicken eggs;
- 100 ml of milk;
- 30 g semolina;
- 10 g butter;
Method of cooking fish souffle in the oven
Practically any sea boiled fish is suitable for dietary food, but if you choose, it is better to give preference to hake, pollack or cod. So, remove the skin from the fish, remove the ridge and bones. By the way, I made this fish souffle from boiled pollock, it turned out delicious.
Take two fresh chicken eggs, break into a bowl, separate the yolks from the proteins. Squirrels are introduced into the fish souffle separately, so for the time being we set them aside.
Pour cold milk into the bowl, preferably skim milk, pour the semolina and fine salt to taste. We leave semolina in milk for 15 minutes, so that the croup absorbs moisture and swells well.
Put the pieces of boiled fish in the food processor bowl, add the semolina soaked in milk and two raw chicken yolks. Grind the ingredients to obtain a uniform stuffing.
Put two raw squirrels in a bowl, pour in a small pinch of fine salt. Vigorously whip proteins to obtain soft peaks. Squirrels are easily whipped by hand with an ordinary whisk, but using a mixer, this can be done 3 times faster.
We take fish mince and gently mix it with whipped whites. In order not to destroy the air bubbles formed by whipping proteins, you need to interfere with monotonous movements, in a circle, always in the same direction.
The dietary fish souffle is cooked in a water bath, as it is cooked without fat, and in the ordinary oven it will simply burn. Silicone tins are dipped in water, filled with fish mass almost to the brim. We take a shallow baking sheet, pour warm water into it, put filled forms. Cold butter cut into thin, almost transparent slices, put on the fish mass, so that when baking the finished dish becomes golden in color.
The oven is heated to 165 degrees Celsius. Place the baking tray with the tins on the middle level of the oven, prepare 25 minutes. During the cooking process, the door cannot be opened to prevent our product from fading.
Let cool fish souffle in tins, carefully remove. Serve fish soufflé with a garnish of fresh or steamed vegetables. You can also cook a classic white sauce for it, but without flour.
Fish soufflé in the oven is ready. Enjoy your meal!