Oven fish souffle
Fish souffle - a diet recipe, according to which you can easily prepare a gentle and airy fish souffle from cooked pollock, cod or hake. Of course, sitting on a diet, you can not waste time preparing delicious dishes, but simply eat a piece of boiled fish, but this, you see, is boring. You need to pamper yourself and accustom yourself to the fact that diet food should be not only low-calorie and healthy, but also tasty, beautifully prepared. Low-fat sea fish is loved by all nutritionists without exception, and even more so when boiled or baked. Using a blender, it’s easy to turn it into a gentle puree and prepare your favorite dish for many - tender fish souffle.
- Time for preparing: 40 minutes
- Servings Per Container: 3
Ingredients for Fish Souffle in the Oven
- 500 g of boiled fish;
- 2 fresh chicken eggs;
- 100 ml of milk;
- 30 g semolina;
- 10 g butter;
The method of cooking fish souffle in the oven
Almost any boiled sea fish is suitable for diet, but if you choose, it is better to give preference to hake, pollock or cod. So, remove the skin from the fish, remove the ridge and bones. By the way, I cooked this fish souffle from cooked pollock, it turned out delicious.
We 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 now we set them aside.
Pour cold milk into the bowl, preferably skimmed milk, pour semolina and small table salt to taste. Leave semolina in milk for 15 minutes so that the cereal absorbs moisture and swells well.
Put pieces of boiled fish in the bowl of the food processor, add semolina soaked in milk and two raw chicken yolks. Grind the ingredients until smooth.
Put two raw proteins in a bowl, pour a small pinch of fine salt. Beat the proteins vigorously until soft peaks are obtained. Proteins are easy to beat manually with a regular whisk, but with a mixer it can be done 3 times faster.
Take the minced fish and gently mix it with whipped squirrels. In order not to destroy the air bubbles formed during the whipping of proteins, it is necessary to intervene with uniform movements, in a circle, always in one side.
Diet fish soufflé is cooked in a water bath, as it is cooked without fat, and in a conventional oven it simply burns. Dip silicone molds into water, fill with fish mass almost to the brim.
Take a shallow baking sheet, pour warm water into it, put the filled forms. Cut cold butter into thin, almost transparent slices, put on the fish mass, so that when baking, the finished dish takes on a golden color.
We heat the oven to 165 degrees Celsius. Place the pan with tins on the middle level of the oven, cook for 25 minutes. During cooking, the door cannot be opened so that our product does not fall.
We cool the fish souffle in the molds, carefully extract. Serve a fish souffle with a side dish of fresh or steamed vegetables. You can also cook classic white sauce for it, but without flour.
Fish souffle in the oven is ready. Enjoy your meal!