Light Baked Fish Soufflé
Tender, light — the simplest and most wholesome dish there is! This fish soufflé is a complete, diet-friendly meal baked in the oven. It fits clean eating and just about any diet, including therapeutic ones. It's easy to digest and great for kids — and incredibly simple to make!
Cooking method
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Step 1:
How do you make a light fish soufflé? Measure out your ingredients. Instead of pollock you can use any lean white fish (hake, saithe, cod). If you're using ready-made fillets, you'll need about 450–500 grams. If the fish is frozen, thaw it ahead of time in the refrigerator.
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Step 2:
Rinse the pollock well and cut it into pieces. Boil the fish in salted water over medium heat until cooked through, about 20 minutes. Lift the fish out of the cooking liquid.
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Step 3:
Separate the cooked fish from the bones.
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Step 4:
Make the milk sauce. In a dry skillet, toast the flour, stirring, until lightly golden.
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Step 5:
Pour the milk (not cold) into the pan in a thin stream, stirring constantly. A whisk works well here to keep lumps from forming.
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Step 6:
Cook the sauce over low heat, stirring, until it thickens. Season it with a little salt.
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Step 7:
Wash the eggs and separate the whites from the yolks. Do this carefully — if even a drop of yolk gets into the whites, they won't whip up properly.
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Step 8:
In a suitably sized bowl, combine the fish, the yolks, and the milk sauce.
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Step 9:
Blitz everything with an immersion blender until smooth.
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Step 10:
In a clean, dry bowl, whip the whites to stiff, firm peaks. Start the mixer on low and gradually work up to top speed.
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Step 11:
Gently fold the whipped whites into the fish mixture with a spatula.
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Step 12:
Grease a baking dish with butter. Spoon in the mixture and smooth the top.
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Step 13:
Bake the fish soufflé in an oven preheated to 350°F (180°C) for about 30 minutes. Adjust the time to suit your own oven. The soufflé will rise a bit while baking and settle back down as it cools.
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Step 14:
The finished fish soufflé comes out wonderfully tender. Cut it into portions and serve with fresh vegetables and herbs. Enjoy!
- Always wash eggs before using them — even a shell that looks clean can carry harmful bacteria. A food-safe wash and a brush work best.
- Keep in mind that every oven is different, so your temperature and time may vary from the recipe. For consistently good baking results, check out the helpful guide to how ovens behave!
- Turn the oven on ahead of time (10–20 minutes before you start) so it can reach the right temperature.
Caloric content of the products possible in the composition of the dish
- Whole cow's milk - 68 kcal/100g
- Milk 3.5% fat content - 64 kcal/100g
- Milk 3.2% fat content - 60 kcal/100g
- Milk 1.5% fat content - 47 kcal/100g
- Concentrated milk 7.5% fat content - 140 kcal/100g
- Milk 2.5% fat content - 54 kcal/100g
- Chicken egg - 157 kcal/100g
- Egg white - 45 kcal/100g
- Egg powder - 542 kcal/100g
- Egg yolk - 352 kcal/100g
- Ostrich egg - 118 kcal/100g
- Boiled pollock - 79 kcal/100g
- Fresh pollock - 72 kcal/100g
- Butter 82% - 734 kcal/100g
- Amateur unsalted butter - 709 kcal/100g
- Unsalted peasant butter - 661 kcal/100g
- Peasant salted butter - 652 kcal/100g
- Melted butter - 869 kcal/100g
- Salt - 0 kcal/100g
- Wheat flour - 325 kcal/100g
