Fish soufflé in the oven: top 10 healthy recipes

Everyone without exception knows about the benefits of fish and seafood, but not everyone likes to eat this valuable product. This does not mean that it should be completely excluded from the daily menu.

You just have to choose from a variety of cooking methods the one that will appeal to all family members.

For example, baking in the form of a soufflé. This dish will certainly appeal to both adults and children, because the fish soufflé turns out soft, airy and, of course, very tasty.

You can prepare the dish in several ways : in a slow cooker, convection oven, steamed, but in this article we will talk about baking in the oven.
In addition to the dish, it is worth serving a sauce that will highlight the taste of the fish and make it even more refined and unusual. Advice .
Before preparing fish soufflé, we need to decide on the type of fish we will use. How to choose the right fish for a dish? Experienced chefs say that cod, pollock or pike perch are best. Let's not forget that fish soufflé is a dietary dish, which means the type of fish should not be too fatty.

In a slow cooker

For this recipe you will need:

Sea fish 100 grams
Egg
Oatmeal or white bread
Quarter glass of milk
Butter
Salt

Cooking time is an hour, let's look at how to cook fish soufflé in a slow cooker.

An ideal option for preparing soufflé in a slow cooker would be low-fat sea fish. Pour about a liter of water into the pan and place a wire rack to allow steaming. Place the fish on the grill.
Set the “steam” mode, setting the time to no more than 15 minutes. The system starts counting the time only after the water boils.
At this time, you need to prepare the remaining ingredients. When the fish is ready, you need to separate the meat from the bones and place it in a blender bowl. Next, add the yolk, pour a quarter glass of milk, and add oatmeal. Add a pinch of salt. Mix the fish thoroughly with the remaining ingredients in a blender.
To beat the whites, you need to add a pinch of salt; you need to beat them in a separate bowl. When you get a thick foam, you need to add it to the rest of the ingredients and beat again.
Next, you need to put the resulting soufflé into special forms, greased with butter. Place the molds in the multicooker, set the “steam” mode, and set the time for 15 minutes. If the fish has not been steamed beforehand, the time must be set to 30 minutes.

Soufflé calorie content: 16 g protein, 3 g fat, 2 g carbohydrates, 93 kcal.

Other preparation and filling options

The first version of fish soufflé can be prepared in a slow cooker; to do this, you need to select the baking mode and set the timer for 25-35 minutes.
If desired, add grated cheese to the soufflé.
This dish can be made from red fish (salmon, salmon) or from white fish. But if you come across a pike carcass, make cutlets out of it or stuff it, because removing bones from such a fish is quite difficult.

Fish soufflé is an excellent dietary product. By adding an unusual side dish or sauce to this dish, you will also get an original holiday option. Are you making soufflé? Tell us about it in the comments, share your culinary tricks!

With semolina

To prepare the soufflé you need:

Lean fish fillet 800 grams
Half a glass of milk
Flour
Chicken eggs
White bread, approximately 100 grams
Onion
Carrot
Oil
Tablespoon semolina
Spices

Cooking time 1 hour 30 minutes. Step-by-step recipe at home:

The fillet must first be washed and dried, and then cut. Next, cut off the crusts on the white bread and pour milk over it.
Sliced fish, separated from bones, must be passed through a meat grinder 2 times. Next, put the resulting consistency in a separate, capacious container, where the remaining ingredients will subsequently be mixed.
Peel the carrots and onions, cut the vegetables into thin strips for easy mixing. Add vegetables to minced fish, mix thoroughly.
Separate the whites from the yolks, add the yolks to the minced meat, and mix thoroughly again. Separately, beat the whites with a little salt, then transfer the thick foam into the minced meat and mix again.
Grease the baking dish, lay out the soufflé, and level. Bake at a temperature of no more than 200 degrees for 40 minutes.

Soufflé calorie content: 13 g protein, 4 g fat, 7 g carbohydrates, 103 kcal.

What do you need to prepare milk sauce for the dish?

The sauce is an excellent addition to any fish dishes. Preparing the sauce is quite simple: you need to heat a tablespoon of flour in a dry frying pan until a nutty aroma appears.

Then add 1 teaspoon of butter and heat everything together, stirring thoroughly. In a separate saucepan, boil half a glass of milk and add it in a thin stream to the flour mixture.

Immediately mix everything well with a wooden spatula until smooth. Let the sauce simmer - add salt and season to taste. You can also add your favorite greens. The milk sauce for the fish is ready, enjoy your meal.

In the microwave

For the recipe you will need:

200 grams of catfish
Egg
Salt pepper
Parsley
Cream 20%

Cooking time 20 minutes.

Cut the catfish fillet into portions so that it is convenient to grind them in a meat grinder. Chop the parsley as finely as possible.
Break the egg into a separate container, add minced fish, salt and pepper, pour in cream and add parsley. All ingredients must be blended with a blender.
Using butter, you need to thoroughly grease the mold into which you will subsequently place the soufflé. The shape should be such that it can be used in the microwave. Power 400 W, for 10 minutes maximum. The signal that the dish is ready will be its separation from the walls of the mold.

Soufflé calorie content: 17 g protein, 6 g fat, 3 g carbohydrates, 130 kcal.

Fish soufflé - delicious healthy recipes for the whole family

Fish soufflé is a regular on children's menus, diet meals, and the diet of those who try to eat healthy food. The dish is characterized by a delicate airy taste, the quality of which entirely depends on the type of base product and the accompaniment chosen for it in the form of additional components, seasonings, spices and other additives.

According to Dukan

To prepare pink salmon souffle according to the recipe you will need:

500 grams of pink salmon
200-250 ml milk
Chicken eggs
Ketchup or tomato paste

Cooking time 1 hour. How to cook at home:

First you need to separate the fish meat from the bones. Cut into equal pieces and fry on each side. While the fish is frying, you need to prepare the sauce. To do this, beat 2 eggs with the addition of salt and pepper, add milk and mix thoroughly. Next, ketchup or tomato paste is added. Instead of pink salmon, you can use fillets of any red fish.
When the fish is cooked, you need to put it in a mold that has been previously greased with butter. Pour the sauce on top and bake for 40 minutes at 190 degrees.

Soufflé calorie content: 20 g protein, 9 g fat, 5 g carbohydrates, 135 kcal.

Fish soufflé from kindergarten

1 fish carcass (pike perch, pink salmon, hake, pollock)
2 eggs

For the milk sauce:

150 ml milk
1.5 tbsp. wheat flour
salt to taste

1.First prepare the milk sauce:

Fry the flour in a dry frying pan, stirring constantly so as not to burn, until light golden brown.
add milk and, stirring constantly (to avoid lumps), cook until thick sour cream forms, 5 - 10 minutes.
strain through a sieve, add salt and let cool.

2. Wash, peel and boil the fish in salted water. Separate the fillet from the bones and place in the milk sauce.

3. Add egg yolks to the fish and blend everything in a blender until smooth.

4. Beat the remaining whites with salt until stiff peaks form and carefully transfer to the minced fish. Gently mix from top to bottom, using a spatula or in a blender at low speed.

With rice in the oven

You will need:

Fish fillet 1 kg
5 chicken eggs
Carrot
Onion
Salt pepper
Glass of rice
Butter and vegetable oils

Cooking time 1 hour.

Chop the onion as finely as possible and grate the carrots. fry in a frying pan with vegetable oil. During the frying process, you need to make minced fish fillet by passing it through a meat grinder. To make the minced meat as soft and tender as possible, you need to repeat this procedure twice.
Add salt and pepper, fried onions and carrots to the resulting minced meat and mix thoroughly.
Break the eggs, separate the whites from the yolks. Place the yolks into the minced meat and mix everything together again.
The rice is boiled in advance so that it has already cooled a little by the time it is mixed. After it is at room temperature, boiled rice is mixed with minced meat.
Whip the egg whites with a whisk and add salt until a thick foam begins to form. This foam must be gradually added to the minced meat and mixed.
Grease the baking dish with butter, preheat the oven to 190-200 degrees. Place the minced meat in the mold and level it out. Place a few small pieces of butter on top of the soufflé. Bake for no more than half an hour.

Soufflé calorie content: 23 g protein, 7 g fat, 12 g carbohydrates, 150 kcal.

Recipes for making fish soufflé with photos:

There are many options for making soufflé. It can be made from any fish, with or without filling, with or without the addition of vegetables. Soufflé is prepared in different ways: in a double boiler, oven, and even using a slow cooker. The good thing about this dish is that you don’t have to follow a strict recipe when cooking. The soufflé opens up flights of imagination, and each time the taste comes out different, but will invariably remain pleasant and healthy.

For children

Children enjoy eating fish in the form of a soufflé. Some mothers prepare this children's fish dish with the addition of healthy vegetables, such as carrots or broccoli. Not all children like to eat vegetables, but by adding them to the soufflé mixture, you will be surprised at the appetite with which your child will gobble it up. To prepare the dish, you can use small-sized molds for baking muffins or cupcakes; your child should like it.

In a slow cooker

The recipe for making soufflé in a slow cooker is simple and does not take much time to prepare; the modern miracle of technology will do the rest for you. You will need the following products:

1.5 kg white fish fillet (or prepared minced meat);
2 chicken eggs;
1 tbsp. spoon of oatmeal;
2 slices of white bread;
2 onions;
200 gr. lard (if the fish is oily, you can do without it);
salt, pepper and other seasonings to taste.

Prepare the soufflé as follows:

Using a meat grinder, pass all the above products through it. Mix the mixture thoroughly.
Lubricate the inside of the multicooker bowl with oil and place the resulting mass there.
Close the lid tightly and turn on the baking mode. Set the timer for 60 minutes.
You can serve the finished fish soufflé!

In the oven

How do you start cooking fish soufflé in the oven? From preparing the necessary products. You will need:

fish fillet – 400-500 gr.;
milk - half a glass;
white bread (several slices);
eggs – 3 pcs.;
carrots – 1 pc.;
onion head – 1 pc.;
sweet pepper – 1 pc.;
vegetable oil – 1 tablespoon;
salt and spices to taste.

The step-by-step process for preparing fish casserole for 4 servings will look like this:

Soak the bread in milk.
Finely chop the onion and carrots.
We do the same with sweet peppers.
Cut the fillet into small pieces and put it in a blender with chopped vegetables.
Add egg yolk, spices and previously squeezed milk bread to the mixture.
Beat the whites separately and carefully combine the resulting mixtures.
As a filling we use a mixture of chopped boiled eggs and herbs.
Place half of the fish soufflé mass into a pre-greased baking dish, put the filling on top of it and again lay out the remaining soufflé.
Place the fish soufflé in a preheated oven (180 C˚) for approximately 40 minutes. You can serve the dish either hot or cold. Readiness is determined by the golden brown crust on top.

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In a steamer

This cooking method is ideal if you plan to prepare soufflé for your baby as complementary food or simply like to eat diet foods. The soufflé cooked in a double boiler comes out juicier and more tender. It is prepared from raw or boiled fish. Adding vegetables is allowed. If you do not have a special steamer, then you can use a steam bath. Simply place the baking dish in a larger container. The degree of readiness will again be shown by a golden brown crust.

Products required for the dish:

fish fillet;
onion;
carrot;
egg;
boiled rice (200 gr.).

Preparation:

Finely chop carrots and onions.
Grind the fish and rice in a blender until smooth.
Mix into a single mixture: chopped vegetables, egg, fish and rice.
Prepare silicone baking molds - grease them with oil and fill them with the resulting minced meat.
Place the molds in a steamer. The cooking process will take no more than 30 minutes.
Serve to the table, garnished with greens.

From salmon milk

For the recipe you will need:

Salmon milt, approximately 400 grams
Cream, preferably more than 30% fat
2 eggs
Pepper, salt, lemon juice
Bulb

Cooking time 45 minutes.

First of all, you need to break the eggs, separate the yolk from the whites, and place them in different bowls. Next, peel the onion and chop it.
It is recommended to grind salmon milk with a blender; if you don’t have one, you can use an ordinary whisk. After the milk becomes a homogeneous mass, a white foam will appear on the surface. It must be removed using a fork.
The next step is to beat the yolks, then add them to the whipped milk. Then pour in the cream, lemon juice, and chopped onion. Add spices to taste.
Next, you need to beat the whites separately, gradually mixing the resulting foam with the main mass. Baking dishes should be greased with butter and the soufflé should be placed. Bake for 30 minutes at a temperature of no more than 180 degrees. It is recommended to serve hot.

Instead of red fish milk, you can use others.

Soufflé calorie content: 17 g protein, 3 g fat, 6 g carbohydrates, 95 kcal.

How to prepare a tender pollock soufflé

Ingredients:

pollock fillet - 5 pcs.,
chicken egg - 2 pcs.,
onion - 1 pc.,
oatmeal - 2 tbsp.,
yogurt or low-fat sour cream - 1 tbsp.,
baking powder - 1/2 tsp,
salt, spices - to taste

Preparation:

- Peel the onion and cut into quarters. Thaw pollock fillet, wash, dry with paper towel

- Place the prepared ingredients in a blender bowl and grind into mince

- add oatmeal, 1 yolk, salt, spices, baking powder to the resulting mass. Grind everything again

To make the soufflé more juicy, add 1 tbsp to the minced meat. l. natural yogurt or sour cream

- Separately beat the egg whites in a blender until stiff peaks form and gently mix with the minced fish.

— Fill silicone muffin tins with the prepared minced meat. By the way, it is very convenient to use such molds; I have already cooked in them.

- lightly beat the remaining egg yolk and apply with a brush on top of the minced fish

— place the molds on a baking sheet and place in an oven preheated to 180°C for 35-40 minutes until noticeably browned

— the finished soufflé can be served as a separate dish, or with a side dish or vegetables. Can be prepared and served separately.

Olga sent us a recipe for soufflé or fish casserole

, such a delicate fish soufflé can be prepared for children and adults in the oven, slow cooker or steamed (putting the minced meat in molds) from any fillet of white or red fish:

With sour cream

This soufflé recipe is perfect for children aged 1 year and older. To prepare you will need:

Fish fillet 300-400 grams
Sour cream
Salt
Chicken eggs

Cooking time 3 hours. How it's done:

You can use any fish, even frozen. In this case, it must first be defrosted in the refrigerator, and then at room temperature. When the fish has thawed, you need to carefully separate the fibers from the bones and pass them through a meat grinder. It is recommended to pass the minced meat at least twice, this will eliminate the possibility of the presence of small seeds.
Break the chicken eggs, separate the yolks and whites. Add the yolks immediately to the minced meat, then add sour cream and salt, mix the contents thoroughly. At this time, the whites should be in the refrigerator. When the main ingredients are mixed, you need to take them out, add a little salt to them, and beat thoroughly until foam appears.
The resulting protein foam must be gradually added to the main components of the soufflé, stirring constantly.
If you use silicone molds for baking, you do not need to grease them. If metal or glass will be used, it is recommended to pre-lubricate them with butter.
Preheat the oven to a temperature of 185-190 degrees, cook for 20 minutes. During the first 10 minutes of baking, do not open the oven, as this will cause the soufflé to lose its shape. The photo shows that in this case the soufflé will be almost flat.

Instead of fish soufflé, you can use meat soufflé.

Soufflé calorie content: 13 g protein, 4 g fat, 3 g carbohydrates, 105 kcal.

Is fish soufflé suitable for a small child?

The dish is ideal for children over one year old, but you need to check the fillet very carefully for the presence of bones.

We will need:

400 grams of sea fish fillet
1 chicken egg
30 milliliters vegetable oil
A little butter to grease the pan
100 grams of sour cream
Salt to taste

Now let's see what needs to be done with the prepared products:

Preparation of minced fish. We carefully examine the fish flesh to remove all the bones. Then we pass it through a meat grinder or grind it, if available, in a food processor.
Add the yolk to the resulting minced fish (we first separate the egg into yolk and white) and sour cream.
Mix thoroughly. Season the mixture with salt (a little), stir. In a bowl, beat the remaining egg white into a stiff foam. Gently, with smooth movements, introduce the protein into the fish mass.
Baking soufflé . Grease the mold with butter using a brush and fill with minced fish. For this dish, it is ideal to use a large silicone mold or cook in batches in small muffin tins. Bake the soufflé for 30 minutes.

Advice . Fish soufflé can be served with vegetables or rice. Vegetables should be beautifully cut into shapes and boiled, and then served - children will eat a fish dish with great pleasure.

Cod with Parmesan

To prepare this recipe you need:

600-800 grams cod fillet
Chicken eggs
Semolina
Milk
Butter
Parmesan cheese (hard)
Pepper, salt
Dill
Parsley

Cooking time 50 minutes.

First you need to make minced fish fillet. A blender or meat grinder can be used for this. If you use whole fish, you need to separate the fillets from the bones as carefully as possible.
Break 3 chicken eggs into the resulting minced meat, without separating the yolks from the whites. Next, pour in the milk, chop the herbs, and add the semolina. Add pepper and salt. Grate the cheese on a fine grater and pour into a plate. Mix the ingredients thoroughly.
Thoroughly grease the baking dish with butter. Pour in the soufflé and level thoroughly. Place a few pieces of butter on top, this will add airiness. Bake the dish for half an hour at a temperature of no more than 180 degrees.

Soufflé calorie content: 23 g protein, 5 g fat, 13 g carbohydrates, 145 kcal.

Cauliflower fish soufflé

1 kg cauliflower
1 tbsp. milk
250 g cod fillet or sea bass
2 tbsp. flour
3 eggs
4 tbsp. butter

1. Lightly boil the fish fillet and chop finely.

2. Divide the peeled cauliflower into pieces, rinse and boil in salted water, drain in a colander and puree in a blender along with the fish.

3. Prepare milk sauce (see previous recipe), add egg yolks to it and mix.

4. Combine cabbage and minced fish with milk sauce and mix.

5. Beat the egg white until white foam and carefully mix with the minced meat. Place in greased molds and place in a steamer until done. You can also bake in the oven for 40 minutes at 180 degrees, just place the molds in a baking tray with water.

When serving, drizzle with melted butter.

Lenten option

This soufflé is dietary fish. Suitable for those who adhere to a therapeutic diet, as well as for children in kindergarten. For it you will need:

Fish fillet 700 grams
Semolina porridge 50 grams
Carrot
Potato
Salt pepper
Garlic
Onion
Dry rice 100 grams

Cooking time 2 hours. How it's done:

Pass the fish fillet through a meat grinder several times. Next, peel and chop the vegetables, do not fry. Mix raw with minced meat and mix thoroughly.
Boil the rice and let it cool to room temperature. After this, mix the boiled rice with the remaining ingredients in the minced meat. Then pour dry semolina porridge, salt and pepper.
There is no need to grease the baking dish; it needs to be lined with baking paper on which the soufflé will be laid out. Bake in a multicooker for 1 hour 30 minutes, turning on the “Baking” program.
When ready, remove the container and let cool completely. It is recommended to serve with fresh herbs.

This recipe can also be used to prepare meat soufflé instead of using fish.

Soufflé calorie content: 13 g protein, 3 g fat, 10 g carbohydrates, 93 kcal.

Preparation

Big photos Small photos

Remove the fish head with a knife.

When making cuts from the back, carefully cut off the fillet.

Remove all bones and skin from the fish fillets.

Cut the fillet into small pieces and place in a blender bowl.

Don’t throw away the trimmings and bones; you can use them to make fish broth for another tasty dish.

Pour cream (sour cream) into a blender bowl, place baked garlic (fried onion), salt and ground pepper.

Beat the fish fillets well with the additives.

Separate the egg whites from the yolks, beat the whites with a mixer into a strong foam. Salt it a little, a pinch is enough.

Combine the egg white with the fish mixture in parts to obtain a homogeneous mass of creamy consistency.

Turn on the oven to heat up. It is good to form the fish soufflé on cling film; transfer the mixture onto it.

Twist the film with the future soufflé into a sausage, tie the ends tightly.

Then wrap the sausage in foil.

Peel small carrots, parsnip root, cut boiled potatoes in their jackets in half, sprinkle with vegetable oil, and add salt. Place foil-lined parcels and vegetables on the baking tray. Place the deco in the oven (150 degrees) on the middle level, place a baking sheet with water underneath to create steam.

After 20-30 minutes, remove the package and let it cool slightly.

Check the vegetables for doneness and finish baking them if necessary.

Carefully cut the fish soufflé into portions and serve it on the same plate with vegetables. You can use it as a sauce for fish soufflé.

Pike perch soufflé is delicious both warm and cold.

Steamed fish soufflé from a multicooker

100 g fish fillet
0.5 pcs carrots
100 g cauliflower
60 g zucchini
80 ml milk
1 PC. egg
salt to taste
olive oil to taste

1. Rinse fish fillets and vegetables and place in a steaming container.

2. Pour boiling water into the multicooker bowl and place the container with fish and vegetables, add milk and cook in the “Steam” mode for 15 minutes.

3. After this, blend the fish and vegetables in a blender until smooth, add the egg yolk and mix.

4. Combine the resulting mass with the whipped egg white and mix. Grease the molds with oil and transfer the minced meat. Place the soufflé molds in a steamer container and steam for 20 minutes in a slow cooker.

Fish casserole with vegetables

500 g fish fillet
3 onions
3 eggs
20 - 30 g butter
2 cloves garlic, optional
1-2 slices of bread
2 tbsp. flour or breadcrumbs
salt pepper
100 ml milk

For filling:

1 - 2 pieces of sweet pepper
1 bunch of green onions
1 bunch of parsley
2 carrots

1.Finely chop two onions and fry in butter until tender.

2. Soak the bread in milk and blend in a blender with fish and one onion. Break the eggs with a fork and mix with minced fish, add chopped garlic, flour (crumbs) and mix. Divide into 3 parts.

Finely chop the sweet pepper and mix with 1/2 a bunch of chopped green onions.

chop a bunch of parsley, pass it through a meat grinder, or grind it in a blender.

Grate the carrots on a very fine grater.

4. Mix each filling with some minced fish.

5. Grease the mold with butter, place parchment on the bottom, sprinkle the sides with breadcrumbs and lay minced fish in layers: 1st layer - with pepper,

2nd layer - with parsley,

3rd layer - with carrots.

Lay the layers carefully so as not to mix.

6. Bake in a preheated oven, up to 180 degrees, 1 hour - 1.5 hours. Cool in shape. When the casserole is finished, the edges have pulled away from the pan and the top has browned. Serve both hot and cold.

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