Low-fat varieties of sea fish list. Low fat fish: your secret to being slim

Proper nutrition is impossible without eating fish - all nutritionists agree with this. It is an excellent supplier of proteins, beneficial microelements and vitamins. But for those who are forced to count calories, only low-fat fish are suitable, the most suitable for the diet, if you have excess weight, hypertension, increased and similar problems. You should also give up smoked or fried fish fillets, or cook it in a special way.

What fish is considered lean?

The percentage of fat in the dietary fish fillet should not exceed a value of four units. The most lean fish is unanimously considered cod, which contains only 0.3 g of fat per hundred grams of product. Then there are haddock and pollock (0.5 g / 100 g), hake (0.8 g / 100 g), pollock (2 g / 100 g), roach, pike and bream (3-4 g / 100 g). A large percentage of the composition here is protein, which is much easier to digest and much more difficult to turn into body fat. Also, low-calorie fish fillets can be found amino acids, vitamins of group B, selenium and phosphorus, iodine and calcium, and a number of other useful substances.

White lean fish is indicated for those at risk of heart disease, heart attacks and strokes. It significantly reduces the likelihood of such pathologies. Those who regularly eat low-fat fish fillets for food, the heart system as a whole is in excellent condition, they do not suffer from arrhythmia and pressure surges. Such people have a good metabolism, no problems with high cholesterol and overweight. They suffer less from chronic fatigue syndrome, distraction and forgetfulness.

Rules for the use of low-fat fish for diet

Low-fat fish diet can be included in the diet every day, the recommended dosage is no more than 300 g of fish daily. Fish fillets can be baked, stewed or boiled, but not fried, otherwise the fish is saturated with unnecessary additional fats, carcinogens and loses a large part of its vitamins. The ideal side dish for it will be vegetables in any form or some low-calorie foods, for example, low-fat varieties of cheese, which are more or less acceptable for weight loss. Be sure to take into account the total caloric content of fish dishes, and not the energy value of only one product. Heat treatment of fish should last at least 20 minutes, large carcasses should be cooked, divided into portions.

The fattest fish is not always the most useful. It contains from 8% lipids, which is not the limit. For a healthy diet, moderately fatty varieties are more suitable. They contain the optimal ratio of Omega-3 and Omega-6 acids, which is the key to a healthy heart, low cholesterol and maximum longevity and life.

Almost 15% of fish meat is a high-quality protein. It has all the essential amino acids for the body. This protein is easily digested by the digestive tract and provides the right amount of energy. In addition, fish fillets are rich in a mass of vitamins and minerals necessary for the smooth operation of our body's systems.

Fish is a source of mono- and polyunsaturated fatty acids. All varieties can be divided into three groups: lean fish (up to 4% lipids), moderately fat (4-8%) and fat (more than 8%). But even the same variety of fish has a different percentage of fat content depending on the time of year.

Even the most advanced scientists claim that fish is one of the most beneficial health products. Regular use of Omega-3 reduces the level of triglycerides by almost a third of the initial amount. This substance reduces the risk of heart disease and ailments of the coronary arteries.

Do you wonder which fish has the highest fat percentage? Pacific Echalon contains about 45%. A relative of the Ekhalon lives in Lake Baikal - the Baikal golomyanka. Its weight is almost 40% represented by lipids. Meat in it quite a bit. For comparison, the next in the list is an eel with an index of 30%.

Fat Leaders

We indicated the first three representatives above, but the rating does not end there. Caloric value of this group is about 180-250 kcal per 100 g.

So, the fattest sea and river fish, which people gladly include in the diet:

• herring (14-19%);
• mackerel (13-18%);
• toothfish (16%);
• caspian sprat (13%).

The beluga, iwashi, saury, stellate sturgeon, silver carp, representatives of sturgeon, halibut and catfish should be attributed to this list Only 300 g of fish of these varieties will provide a weekly rate of Omega-3. For diet food, they are not suitable. For these purposes, it is better to choose lean and moderately fatty species.

Other varieties of fish

Non-greasy fish species have a low energy value - 70-100 kcal / 100 g. The leaders in this category are cod, haddock, silver hake, and saffron cod. Pay attention also to the pollock, vobla, sea bass, river perch, perch, bream and pike. These varieties prepare very quickly, do not overload the gastrointestinal tract and are almost completely absorbed. Pregnant women and children are strongly encouraged to include these types of fish in their diet.

Calorie moderately fatty meat is 90-140 kcal / 100 g. This group includes pink salmon, catfish, tuna, sea bream, Baltic herring, crucian carp, salmon, carp and trout. Medium-fat fish is excellent for salting and smoking. But still it is better to bake or steam.

The American Association for Healthy Nutrition recommends eating salmon, trout, tuna, lean herring, mackerel, and sardines more often. They will saturate the body with the optimal amount of Omega-3. However, the method of preparation greatly affects the potential benefits. Meat fried in vegetable oil loses almost all its valuable properties.

The best diet product is cod. It is non-greasy (only 0.3-0.4% lipids) and rich in protein. Almost a fifth of the weight is in high-quality protein. But her liver is very fat, but "in an amicable way." The amount of lipids in it reaches 70%. Another advantage of fish is the absence of small bones. Immediately after this species is pollock, pollock and blue whiting.

In Soviet times, fish days were announced twice a week in all public canteens. Today there are no canteens, and this useful tradition is irretrievably lost. And absolutely nothing. Fish is a very tasty and healthy product that contains many essential nutrients. Moreover, its caloric content is low, which allows it to be successfully used in diets for weight loss.

  The benefits of fish

Replace the use of meat in principle, fish can be 100%. This is a complete protein product, and some of its types are even more high in calories than pork. With the only difference that fish oil does not raise the level of "harmful" cholesterol in the blood. It mainly consists of omega-3 and omega-6 unsaturated fatty acids, which heals the body, improves the cardiovascular system, protects the liver and stimulates fat burning.

There are other reasons why slimming fish is one of the most suitable products:

Not in vain in those countries where fish and seafood form the basis of the diet, the lowest mortality from cardiovascular diseases, high life expectancy. It is almost impossible to meet fat people there (except tourists!).

  Choosing the right

It is very important to understand what kind of fish you can eat when losing weight. If for health purposes the most useful are its fat varieties: eel, halibut, family of sturgeon, then just for those who want to lose weight, they are on the red list. Caloric content of 100 grams, depending on the method of preparation, can reach up to 250 kcal, while boiled beef contains only 100-120 kcal. So lovers of salmon and fat herring will have to temporarily abandon them.

Medium-fat varieties such as horse mackerel, pike perch, pink salmon, catfish and carp contain 4-8% fat. Their caloric content is approximately equal to meat. Boiled fish is always less calorie than fried. Moreover, when cooking, some of the fat remains in the water and is not used. It is better to eat fish with a vegetable garnish. Such dishes are easily digested and at the same time permanently relieve hunger.

But the most effective for weight loss is lean fish, whose fat content is not more than 4%. This is the most species of river fish. From the sea it is: hake, pollock, cod, flounder and others. Their average caloric content is 70-90 kcal per 100 grams - almost twice less than in meat.

Only two fasting days for lean fish and for a month you can get rid of 3-4 pounds without any effort.

A detailed list of all types of fish, with an indication of their caloric and nutritional values, if desired, can be easily found on the Internet. This will help to orient at the beginning and to choose the most suitable fish for you, taking into account individual taste preferences, financial possibilities and the chosen type of diet.

With river fish you need to be careful - there are often worms and their eggs in it. To protect yourself as much as possible, you need to cut it with a special knife on a separate cutting board and then wash your hands thoroughly. Boil or cook for a couple - at least 20 minutes. A large one must be cut into pieces weighing no more than 100 grams. In the marine fish helminths do not happen.

  Best recipes

There are thousands of ways to cook fish. But the easiest and most effective for losing weight - just boil it and eat it with fresh or stewed vegetables. In this form, it is best absorbed, and the dishes themselves are very low-calorie and satisfy hunger for a long time. By the way, when cooking, carcinogens are not formed, as when roasting in a frying pan.

Exclude from the diet will have all the fish dishes seasoned with mayonnaise, with the addition of sour cream, and a combination of fish and potatoes. But the most harmful and high-calorie dish - fish, fried in batter and breaded. Its caloric content increases significantly and to lose weight on such a diet just will not work.

Here are some simple, tasty, and low-calorie fish recipes that are easy to prepare at home:

No less useful and seafood: scallops, shrimp, mussels, octopus, rapana. Of course, it is difficult to call them dietary, and the price for them is quite high. But in order to diversify the menu it is quite advisable to periodically include them in the diet.

When buying frozen seafood, you need to be sure that they have not been subjected to repeated freezing, otherwise you can easily get poisoned.

Good afternoon, my dear readers! Today I will tell you about my favorite product - the fish. Currently, scientists have proven its usefulness for losing weight. Low-fat fish for the diet, the list of which is given below, divided by fat and calories. Let us dwell on the popular power systems that use this valuable product. And included tips on how best to cook the fish, so that it was tasty and healthy.

Fish is a source of high quality protein and is quickly absorbed by the body. If it takes about three or four hours to digest meat, the fish will “dissolve” in two. Therefore, in the dietary diet is recommended even for an evening meal. Proteins retain long-term feelings of saturation. The brain "gives a signal" not to stock up anything on the sides or bottom.

I think many have heard about the longevity of the people of Japan. They have almost no problems with the thyroid gland. Excellent vision and smooth skin are preserved until old age. Just look at the photo - cheerful, youthful people. Scientists have found that the reason for health was the use of large quantities of sea fish. The composition of the favorite product includes the following utility:

• omega-3 fatty amino acids;
• vitamins A, D, group B;
• phosphorus;
• zinc;
• calcium.

Regular consumption of seafood reduces the risk of heart disease. Pressure is stabilized. Improves the immune system and brain. If you do not want to suffer from dementia in old age - eat fish.

Iodine - saturates the thyroid gland, which has a huge impact on the burning of calories and metabolism

Omega-3 fatty acid is a very useful thing. Without it, synthesis of other substances is impossible in the body. It maintains the normal sensitivity of nerve fibers, is involved in muscle contraction. The presence of beneficial Omega-3 acids will have a positive effect on hair, skin, nails.

In nutritional systems with weight loss, it is often advised to replace meat with fish. However, not all varieties are equally useful. In terms of calorie content, fatty mackerel far outstripped lean pork. In order not to be mistaken, we divide the fish according to the fat content.

To get an idea of ​​the fat content of seafood, pay attention to the color of the meat. If it is light - before you lean variety of fish. The darker the fillets, the more calories. Remember herring, salmon or mackerel.

Of course, scientists argue that the most useful is fatty fish. It has a large number of necessary substances. But when you lose weight, you should forget about it. Or reduce consumption to a small piece per week.

Low-fat varieties of fish, we note separately. They do not have carbohydrates. Therefore, they are so popular among fans of carbohydrate-free diets. Since switching to fish during a diet can help delay the need to lower your carbohydrate consumption.

Low-fat fish has less fat than lean meat. You can take from everyone the same amount of protein, but consume fewer calories. This will allow you to keep carbohydrates at a relatively moderate level of consumption, and you will not feel too depleted.

If you wonder how often you can eat fish, then I can rejoice you - if there are no contraindications, then at least every day. Standard is a portion of 100 grams. And even if you are not a fan of this type of product, then arrange yourself at least sometimes “fish days”. A plate of soup or a fragrant baked piece diversifies any menu.

ALL SECRETS OF LOSS

Nutritionists knowingly carry lean fish to a healthy diet food.

Properly cooked lean fish with vegetables will never lead you and your fullness.

About 15% of fish meat is high-quality protein, which contains all the amino acids necessary for the human body.

The fat content of fish is quite an important indicator and directly depends on its variety. The fat content of the fish also varies with the season.

As a rule, the most "fat" fish becomes the spawning period.

Lean varieties (fat content up to 4%),

-  moderately fatty varieties  (4 to 8% fat) and

Fat varieties (more than 8% fat).

Skinny fish varieties include:

Cod (0.3% fat), haddock (0.5% fat), navaga (0.8-1.4% fat), silver hake (0.8-1.4%), pollock (0.5- 0.9% of fat content), pollock (up to 2%), polar cod, blue whiting, river perch, bream, pike, roach, mullet (1.3-4% fat), all types of mollusks and cancerous families.

The meat of these varieties is low calorie. Calorie meat, for example, 70-90 calories, cod - 70-90 kcal, and flounder - 80 kcal. You can cook these kinds of fish and eat it at least every day and without worrying about weight gain.

The average caloric content of these varieties of fish is comparable to the calorie content of meat: in low-fat herring it is 120-140 kilocalories, in tuna - 130-140 kcal, in carp - 90-120 kcal.

Calorie here is quite high. Thus, fat herring has a caloric content of 210-250 kilocalories per 100 grams, fat mackerel - 180-220 kilocalories.

White cod meat contains 18–19% protein; it has very little fat (0.3–0.4%), practically no cholesterol, and useful phospholipids. There is no small muscle bones in cod meat.

Freshwater fish of moderately fat and lean varieties of the carp family, which include carp, bream, tench, roach, crucian carp, asp, ide and silver carp, is highly valued as a source of complete protein and.

Although some varieties of fish and have a lot of fat, but these fats are useful, unsaturated fatty acids. Separately, it is necessary to mention herring, mackerel, sprat, eel and cod liver, like fish, which contains the most unsaturated fatty acids. However, if you have elevated blood cholesterol, mackerel will have to be abandoned, because it stimulates the production of abnormal cholesterol.

Interestingly, the fattest fish in the world lives in Lake Baikal. This is the Baikal golomyanka (Comephorus baikalensis). Her body is almost 40% fat. The rest is a large head with a huge mouth, fins and spine.

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Simple recipes from low-fat fish

  Cod steaks with potatoes

Ingredients: 600 g cod fillet, 8 tubers of potatoes, 1 onion, 1 lemon, 2 tablespoons of olive oil, 2 tablespoons of lemon juice, 2 tablespoons of yogurt, 2 tablespoons of rye flour, 1 tablespoon of grated horseradish, 1 bunch of parsley, pepper, salt,

Peel potatoes, wash, coarsely chop and boil in salted water. Onions clean, wash, cut into rings. Wash lemon, cut into circles. Wash parsley, finely chop. Rinse cod fillets, cut into portions, salt, pepper, roll in flour and fry in olive oil. To make the sauce, mix the yogurt with lemon juice, horseradish and a piece of parsley. Arrange the steaks and potatoes in sauce, sprinkle with the remaining parsley and garnish with lemon slices and onion rings.

  Pollock stew with lemon

3 servings, cooking time 40 min, 176 kcal.

Fish clean, gut, rinse, cut into portions, rub with salt and pepper. Peel carrots and celery root, wash, cut into slices. Onions clean, wash, cut into rings. Wash lemon, cut into circles. Wash tomatoes, cut into circles. Dill herbs washed. Spread carrot, celery and onion in olive oil. In a saucepan with a thick bottom put the pollock. Put the browned vegetables and lemon slices on top. Pour broth, add bay leaf, simmer over low heat under cover for 20 minutes. Finished fish spread out in plates, decorate with slices of tomatoes and dill sprigs.

4 servings, 45 minutes, 78 kcal

Ingredients: 1 hake, 1 apple, 1 onion, 100 g of small carrots, 70 g of rice noodles, 0.5 bunches of green onions, 1 tablespoon of lemon juice, 0.5 teaspoon of mustard seeds, 2- 3 sprigs of dill, pepper, salt .

Wash the apple, core, cut into slices. Prepared hake rub from outside and inside with salt and pepper, stuff it with apple, sprinkle with lemon juice, sprinkle with mustard seeds and wrap in foil. Bake in a preheated oven for 30-35 minutes. Boil rice noodles in salted water, fold in a sieve. Peel carrots, wash, boil in salted water.

Onions clean, wash, cut jewelry out of it. Wash the green onions, chop finely (leave a few feathers for decoration). Dill herbs washed. Put the finished fish on a dish, garnish with noodles and carrots, sprinkle with green onions. Decorate the dish with onion ornaments and green onion feathers.

Flounder stew with cabbage and leek

Ingredients: 600 g of flounder fillet, 500 g of Beijing cabbage, 100 marinated champignons, 2 stalks of leek, 200 ml of vegetable broth, 3 tablespoons of soy sauce, 2 tablespoons of lemon juice, 0.5 bunches of parsley, ground paprika, pepper.

Flour flounder fillets, cut into small pieces. Peking cabbage washed, chopped. Leeks you wash, cut into rings. Marinated champignons cut into thin slices. Wash parsley, finely chop. Bring broth to a boil, add soy sauce and lemon juice. Put the flounder pieces into the broth, simmer for 5 minutes. Add leeks, cabbage and mushrooms, simmer another 7-10 minutes. Season the dish with paprika and pepper, mix, arrange into plates and sprinkle with parsley.

2 servings, 45 minutes, 185 kcal.

Ingredients: 500 g fillet of navaga, 2 pods of red Bulgarian pepper, 2 tomatoes, 1 parsley root, 1 celery root, 1 onion, 1 tablespoon of olive oil, 2 slices of lemon, 0.5 teaspoon of mustard seeds, 0.5 bunches of parsley , pepper, salt.

Rinse the fillet and dry with a napkin, cut into small pieces, salt and pepper. Wash tomatoes, pour over boiling water, peel and cut into small pieces. Bulgarian pepper wash, remove the stems and seeds, pour over boiling water and cut into strips. Parsley and celery roots clean, wash, finely chop. Wash parsley, finely chop.

Onions clean, wash, finely chop, fry in olive oil. Put the roots in a saucepan, pour in 350 ml of water, salt and bring to a boil. Put the fish in a saucepan and simmer on low heat for 10 minutes. Add tomatoes, onions, peppers and mustard seeds, simmer until tender. Arrange the fish on plates, garnish with lemon slices and sprinkle with parsley.

4 servings, 35 min. 176 kcal.

Ingredients  : 500 g of royal perch fillet, 250 g of canned seaweed, 1 orange, 1 radish, 2 tablespoons of lemon juice, 1 tablespoon of olive oil, 1 tablespoon of sesame oil, 1 teaspoon of apple cider vinegar, spices for fish, salt.

Wash the royal perch fillet, cut into narrow long strips and marinate for 15 minutes in a mixture of lemon juice, olive oil, spices and salt. Sea kale fill with sesame oil and vinegar. Radish clean, wash, cut from her jewelry in the form of flowers. Orange washed, cut into semicircles.

String an orange semi-circle and fish pieces on wooden skewers, bake in a preheated oven for 20-25 minutes. Finished fish spread out in plates, decorate with flowers from radish. Separately submit sea kale.

4 servings, 45 minutes, 179 kcal.

Ingredients: 500 g of hake fillet, 250 g of peeled shrimps, 150 ml of fish broth, 2 pods of Bulgarian pepper, 2 tomatoes, 1 onion, 1 egg, 0.5 bunches of parsley, 0.5 bunches of green onions, 2 tablespoons of olive oil, 2 tablespoons of rice, red and black ground pepper, salt.

Rinse the fillet with a hake, mince. Shrimp cut, mix with minced fish, add egg and washed rice, salt, pepper, mix and shape meatballs. Wash tomatoes, pour in boiling water, cut into slices. Bulgarian pepper wash, remove the stem and seeds, cut into half rings. Onions clean, wash, cut into rings. Fry vegetables in a pan in heated oil for 5 minutes, put the meatballs on top, add broth and simmer under the lid for 10-15 minutes. Wash the green onions and parsley, finely chop. Arrange cooked meatballs and vegetables, sprinkle with parsley and green onions.

4 servings, 45 minutes, 165 kcal.

Ingredients: 800 g pollock fillet, 4 tomatoes, 1 tablespoon of apple cider vinegar, 1 teaspoon of sugar, 1 teaspoon of cumin seeds, 0.5 bunches of green cilantro, 0.5 bunches of green dill, 0.25 teaspoons of mustard seeds, 0, 25 teaspoons grated pickled ginger, red and black ground pepper, salt.

Rinse pollock fillets, boil in salted water, cut into small pieces. Wash the tomatoes, pour in boiling water, peel and rub through a sieve. In the resulting puree add sugar, salt, pepper, mustard seeds and cumin, ginger and vinegar, mix and bring to a boil over low heat with constant stirring. Wash cilantro and dill, finely chop. Arrange the fish in plates, pour over the sauce, sprinkle with dill and cilantro.

Broccoli boil in salted water, fold in a sieve. Dill herbs washed. Onions clean, wash, cut into rings. Arrange fish, potatoes and broccoli on plates, decorate with dill sprigs and onion rings.

4 servings, 45 minutes, 218 kcal.

Ingredients: 800 g of flounder fillet, 250 g of champignons, 100 ml of mushroom broth, 2 onions, 2 tablespoons of olive oil, 1 bunch of parsley, ground coriander, red and black pepper, salt.

Flour flounder fillets, cut into portions. Rinse the champignons, cut into slices. Onions clean, wash, cut into half rings and fry in olive oil (1.5 tablespoons), along with mushrooms. Wash parsley, finely chop. Put the pieces of flounder in a baked baking sheet, salt and pepper, sprinkle with coriander. Top with mushrooms and onions, pour over the heated broth and place in the preheated oven for 25-30 minutes. Finished fish spread out in plates, sprinkle with parsley and serve.

Hake baked with parsley

4 servings, 45 minutes, 168 kcal.

Ingredients: 800 g fillet of hake, 2 tomatoes, 2 cloves of garlic, 2 tablespoons of lemon juice, 2 tablespoons of olive oil, 2 tablespoons of breadcrumbs, 1 bunch of parsley, pepper, salt.

Garlic clean, wash, chop with garlic crush. Wash the fish, cut into portions, rub with salt, pepper and garlic, leave for 10 minutes, then put in a baking dish. Wash parsley greens, chop finely (leave a few twigs for decoration), mix with breadcrumbs, lemon juice and olive oil. The resulting mixture smear pieces of fish and bake in a preheated oven for 20-25 minutes. Wash tomatoes, cut into circles. Cooked fish spread out on plates, decorate with slices of tomato and the remaining sprigs of parsley.

2 servings, 45 minutes, 214 kcal.

Ingredients: 400 g of hake fillet, 250 g of shiitake, 100 g of rice vermicelli, 70 g of Korean carrots, 1 onion, 2 tablespoons of lemon juice, 1 tablespoon of olive oil, 1 tablespoon of soy sauce, 0.5 bunches of green parsley, pepper, salt.

Wash fillet of hake, cut into small pieces, sprinkle with lemon juice, pepper and salt. Shiitake rinse, fry in olive oil, salt. Put fish and mushrooms in a baking dish, put in a preheated oven for 20 minutes.

Onions clean, wash, cut into rings. Wash parsley, finely chop. Boil the noodles in salted water, fold in a sieve, mix with Korean carrots and parsley, put on the fish.

Sprinkle with soy sauce, bake for another 2-3 minutes. The finished dish is laid out on plates and served to the table.

4 servings, 45 minutes, 219 kcal

Ingredients: 400 g of grouper fillet, 200 g of brown rice, 100 ml of vegetable broth, 2 onions, 2 bananas, 1 lime, 2- 3 tablespoons of olive oil, 1 bunch of green lettuce, pepper, salt.

Wash the lime, cut it in half, cut one half into circles, squeeze the juice out of the second. Wash the fillets of sea bass, cut into small pieces, sprinkle with lime juice, salt and pepper. Onions clean, wash, finely chop and fry in olive oil (1 tablespoon).

Fish pour broth, simmer on low heat until cooked.

Wash rice, in salted water, fold on a sieve, mix with onions and fish. Peel bananas, wash and slice into thin slices and fry in the remaining oil. Put on a paper towel to absorb excess fat. Lettuce leaves washed, dried, put on a dish. Put rice with fish on lettuce leaves, put banana slices and lime slices around.

Vietnamese halibut

4 servings, 45 minutes, 187 kcal.

Ingredients: 600 g of halibut fillet, 2 tomatoes, 2 pods of Bulgarian pepper, 2 cloves of garlic, 1 lime, 2 tablespoons of estuary juice, 1 tablespoon of fish sauce, 1 tablespoon of sesame oil, 1 tablespoon of grated ginger, 1 tsp of sugar, 2- 3 sprigs of mint pepper, salt.

Rinse the fillet of halibut, cut into portions. Mix lemon juice, sesame oil, fish sauce. Pepper, sugar and salt, pour the resulting marinade fish to leave for 10 minutes. Wash tomatoes, pour in boiling water, peel and cut into small cubes. Garlic peel, wash, chop finely. Wash the Bulgarian pepper, remove the stalks and seeds, finely chop, mix with tomatoes, ginger and garlic. Wash mint, finely chop. Wash lime, cut into circles. Put the vegetable mixture on pieces of fish, pour with marinade and wrap each piece in food foil. Cook in preheated oven for 20-25 minutes. Decomposition: fish in plates, sprinkle with mint and garnish with lime slices.

Flounder in Greek

4 servings, 45 minutes, 199 kcal.

Ingredients: 600 g flounder fillet, 2 onions, 2 tomatoes, 2 eggplants, 2 cloves of garlic, 3 tablespoons of olive oil, 1 bunch of green basil, 1 lemon, pepper, salt.

Wash the fillet of flounder, cut into small pieces and salt and pepper. Onions clean, wash, cut into rings. Peel the garlic, wash, chop and fry with onions in olive oil (1 tablespoon).

Wash tomatoes, cut into circles. Wash eggplants, cut into slices, fry in the remaining May le. Wash lemon, cut into circles. Basil greens washed, finely chopped. B baking dish lay layers of eggplant, fish, onions and garlic, tomatoes. Place for 25-30 minutes in the preheated oven. Arrange the finished fish and vegetables on plates, sprinkle with basil and decorate with lemon slices.

Gleb Glagolkin

Recipes - D.V.Nesterova.