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Welcome to my culinary page! Today, I will share with you a recipe for a dietetic hake fish soufflé that is not only delicious but also healthy. Let’s start with a detailed description of the ingredients and their caloric content, then move on to the cooking process.
Ingredients and Caloric Content:
1. Hake (whole) – 500 g: Hake is a low-fat fish rich in protein and omega-3 fatty acids, making it an ideal choice for dietary nutrition. The caloric content of 100 g of hake is about 86 kcal, so for 500 g it will be 430 kcal.
2. Skim milk – 200 g: Milk is a source of calcium and vitamin D, aiding protein absorption. The caloric content of 100 g of skim milk is about 35 kcal, giving 70 kcal for 200 g.
3. Eggs (chicken) – 2 pcs.: Eggs contain high-quality protein and essential amino acids. One egg on average contains about 70 kcal, so two eggs will be 140 kcal.
4. Flour (wheat) – 25 g: Flour adds texture to the soufflé. The caloric content of 25 g of wheat flour is approximately 90 kcal.
5. Salt – to taste: its caloric content is not considered, as its amount is negligible.
Total Caloric Content of the Dish:
Summing up the calories of all ingredients gives approximately 730 kcal for the entire recipe, which for three servings gives about 243.3 kcal per serving.
Cooking Process:
1. Preparing the fish: Clean the hake from bones and skin, cut into small pieces.
2. Making the base for the soufflé: Whisk the eggs until fluffy. In a small saucepan, heat the milk without bringing it to a boil. Gradually introduce the flour, stirring to avoid lumps.
3. Mixing the components: Combine the fish, milk-flour mixture, and whipped eggs. Mix thoroughly and add salt to taste.
4. Baking: Pour the mixture into an oiled mold with a diameter of 17 cm. Bake in a preheated oven at 180°C (356°F) for about 25-30 minutes until golden brown.
Flavor Qualities and Health Benefits:
The resulting soufflé will have a tender, airy texture with a mild milky flavor and pronounced notes of fish. This dish is rich in proteins and low in fats, making it an excellent choice for those watching their figure or on a diet.
This soufflé pairs beautifully with light vegetable sides, such as steamed broccoli or a fresh salad. Bon appétit!
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