Baked Fish Soufflé for a Healthy Diet

Delicate, light! The simplest and most useful! Fish soufflé is a complete dietary dish that is baked in the oven. It is suitable for a healthy diet and any diet, including therapeutic ones! Easy to digest, suitable for children. And itʼs incredibly easy to prepare!
cook time: 1h 20 min
Owen Truitt
Baked Fish Soufflé for a Healthy Diet

Nutrition Facts (per serving)

92
Calories
3g
Fat
3g
Carbs
12g
Protein

Ingredients (7 portions)

Basic:

Salt to taste
Wheat flour 1.5 tbsp
Butter (for lubricating the mold) 5 g
Milk 220 ml
Eggs (large) 2 pc
Pollock 550 g

Recipe instructions

Step 1

Step 1
How to make a dietary fish soufflé? Measure out the necessary products. Instead of pollock, you can take any low-fat fish (hake, pollock, cod). If you use ready-made fillet, you will need approximately 450-500 grams. If the fish is frozen, defrost it in the refrigerator in advance.

Step 2

Step 2
Rinse the pollock well and cut into pieces. Cook the fish in boiling salted water over medium heat until tender, about 20 minutes. Remove the fish from the broth.

Step 3

Step 3
Separate the boiled fish from the bones.

Step 4

Step 4
Prepare milk sauce. In a dry frying pan, stirring occasionally, fry the flour until light golden brown.

Step 5

Step 5
Pour non-cold milk into the pan in a thin stream with constant vigorous stirring. It is convenient to use a whisk to avoid the formation of lumps.

Step 6

Step 6
Cook the sauce over low heat, stirring, until thickened. Salt the sauce a little.

Step 7

Step 7
Wash the eggs, separate the whites from the yolks. Do this carefully so that not a drop of yolk gets into the whites, otherwise they will not whip.

Step 8

Step 8
In a suitable sized bowl, combine the fish fillet, yolks and milk sauce.

Step 9

Step 9
Blend everything with an immersion blender until smooth.

Step 10

Step 10
In a clean, dry container, beat the egg whites until stiff. Start beating on low mixer speed, gradually increasing the speed to high.

Step 11

Step 11
Gently fold the whipped whites into the prepared fish mixture using a spatula.

Step 12

Step 12
Grease a baking dish with butter. Pour the resulting mixture into the mold and smooth it out.

Step 13

Step 13
Bake the fish soufflé in an oven preheated to 180C for about 30 minutes. Adjust the cooking time taking into account the operating characteristics of your oven. The soufflé will rise slightly while baking, but will fall as it cools.

Step 14

Step 14
The finished fish soufflé turns out very tender. Cut it into portions and serve with fresh vegetables and herbs. Bon appetit!

Additional rubrics

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