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Dietary fish soufflé from hake

Наталья Листьева
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Натан Грумель
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Рыбное суфле из хека

Welcome to my culinary page! Today, I will share with you a recipe for a dietetic hake fish soufflé that is not only delicious but also healthy. Let’s start with a detailed description of the ingredients and their caloric content, then move on to the cooking process.

Ingredients and Caloric Content:

1. Hake (whole) – 500 g: Hake is a low-fat fish rich in protein and omega-3 fatty acids, making it an ideal choice for dietary nutrition. The caloric content of 100 g of hake is about 86 kcal, so for 500 g it will be 430 kcal.

2. Skim milk – 200 g: Milk is a source of calcium and vitamin D, aiding protein absorption. The caloric content of 100 g of skim milk is about 35 kcal, giving 70 kcal for 200 g.

3. Eggs (chicken) – 2 pcs.: Eggs contain high-quality protein and essential amino acids. One egg on average contains about 70 kcal, so two eggs will be 140 kcal.

4. Flour (wheat) – 25 g: Flour adds texture to the soufflé. The caloric content of 25 g of wheat flour is approximately 90 kcal.

5. Salt – to taste: its caloric content is not considered, as its amount is negligible.

Total Caloric Content of the Dish:

Summing up the calories of all ingredients gives approximately 730 kcal for the entire recipe, which for three servings gives about 243.3 kcal per serving.

Cooking Process:

1. Preparing the fish: Clean the hake from bones and skin, cut into small pieces.

2. Making the base for the soufflé: Whisk the eggs until fluffy. In a small saucepan, heat the milk without bringing it to a boil. Gradually introduce the flour, stirring to avoid lumps.

3. Mixing the components: Combine the fish, milk-flour mixture, and whipped eggs. Mix thoroughly and add salt to taste.

4. Baking: Pour the mixture into an oiled mold with a diameter of 17 cm. Bake in a preheated oven at 180°C (356°F) for about 25-30 minutes until golden brown.

Flavor Qualities and Health Benefits:

The resulting soufflé will have a tender, airy texture with a mild milky flavor and pronounced notes of fish. This dish is rich in proteins and low in fats, making it an excellent choice for those watching their figure or on a diet.

This soufflé pairs beautifully with light vegetable sides, such as steamed broccoli or a fresh salad. Bon appétit!

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About the author

Наталья Листьева

Natalya Listeva

Dietitian and sports nutrition specialist. Her expertise covers both general nutrition and dietetics specific to athletes and active people. Natalia helps her patients and clients develop individual nutrition plans, taking into account their needs for physical activity and achieving sports goals. Her professional advice and approach to healthy eating help you achieve optimal results in both sports and overall fitness.

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