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Video: Fish Soufflé In The Oven. Step-by-step Recipe With Photo
Fish soufflé is a dietary recipe according to which you can easily prepare a tender and airy fish soufflé from boiled pollock, cod or hake. Of course, while dieting, you can not waste time preparing delicious meals, 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 not only be low-calorie and healthy, but also tasty, beautifully cooked. Low-fat sea fish is loved by all nutritionists, without exception, and even more so in boiled or baked form. With the help of a blender, it is easy to turn it into a delicate puree and prepare a favorite dish of many - a delicate fish soufflé.
- Cooking time: 40 minutes
- Servings: 3
Ingredients for Oven Fish Souffle
- 500 g of boiled fish;
- 2 fresh chicken eggs;
- 100 ml of milk;
- 30 g semolina;
- 10 g butter;
How to cook fish soufflé in the oven
Almost any sea boiled fish is suitable for dietary nutrition, 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 made this fish souffle from boiled pollock, it turned out delicious.
We take two fresh chicken eggs, break them into a bowl, separate the yolks from the proteins. Proteins are added to the fish soufflé separately, so for now we set them aside.
Pour cold milk, preferably skim milk, into a bowl, add semolina and fine table salt to taste. Leave the semolina in the milk for 15 minutes so that the cereal absorbs moisture and swells well.
Put pieces of boiled fish in the bowl of a food processor, add semolina soaked in milk and two raw chicken yolks. Grind the ingredients until you get a homogeneous minced meat.
Put two raw proteins in a bowl, add a small pinch of fine salt. Whisk the whites vigorously until soft peaks are obtained. It is easy to beat the whites by hand with an ordinary whisk, but using a mixer, this can be done 3 times faster.
Take the minced fish and mix it gently with the whipped egg whites. In order not to destroy the air bubbles formed when whipping the whites, you need to intervene in monotonous movements, in a circle, always in the same direction.
Diet fish soufflé is prepared in a water bath, as it is cooked without fat, and it will simply burn in a regular oven. Dip silicone molds in water, fill with fish mass almost to the brim.
We take a shallow baking sheet, pour warm water into it, place the filled forms. Cut cold butter into thin, almost transparent slices, put on the fish mass, so that when baked, the finished dish acquires a golden color.
We heat the oven to 165 degrees Celsius. We place a baking sheet with tins on the middle level of the oven, cook for 25 minutes. During the cooking process, the door must not be opened so that our product does not fall off.
Cool the fish soufflé in tins, carefully remove. Serve the fish soufflé garnished with fresh or steamed vegetables. You can also prepare a classic white sauce for it, but without flour.
The fish soufflé is ready in the oven. Bon Appetit!