Fish souffle in the oven dietary

Step-by-step cooking

1. Step 1:

   

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

2. Step 2:

   

   Wash the pollock well, cut it into pieces. Boil the fish in boiling salted water over medium heat until tender for about 20 minutes. Remove the fish from the broth.

3. Step 3:

   

   Separate the boiled fish from the bones.

4. Step 4:

   

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

5. Step 5:

   

   Pour non-cold milk into the pan with a thin trickle with constant active stirring. At the same time, it is convenient to use a whisk to avoid the formation of lumps.

6. Step 6:

   

   Cook the sauce over low heat, stirring, until thickened. Add a little salt to the sauce.

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 climb.

9. Step 8:

   

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

10. Step 9:

    

    Punch everything with an immersion blender until smooth.

11. Step 10:

    

    In a clean, dry container, whisk the whites to a dense foam. Start whipping at a low speed of the mixer, gradually increasing the speed to the maximum.

12. Step 11:

    

    Gently mix the whipped whites into the prepared fish mass with a spatula.

13. Step 12:

    

    Grease the baking dish with butter. Put the resulting mass into the mold, smooth it out.

14. Step 13:

    

    Bake the fish souffle in a preheated 180C oven for about 30 minutes. Adjust the cooking time, taking into account the peculiarities of your oven. During baking, the souffle will rise slightly, but as it cools down, it will drop.

15. Step 14:

    

    The finished fish souffle turns out to be very tender. Cut it into portions and serve it with fresh vegetables and herbs. Bon appetit!