Healthy hake fish soufflé: cooked in the microwave, in a water bath or in the oven
Most often, hake is fried in oil batter. But such a dish will definitely not be healthy. The best option is to make a fish soufflé. To do this, use one of the methods below.
The idea of making a healthy fish soufflé was published on the Instagram page of food blogger Lilia with the nickname twins.mom.8. The dish requires only 5 ingredients.
Recipe for an airy fish soufflé
Source: Screenshot of the post on the Instagram page of food blogger Lilia with the nickname twins.mom.8
Ingredients:
- hake fillet - 250-300 grams
- onion - 1 small
- sour cream - 2 tbsp
- semolina - 2 tbsp
- spices to taste
Method of preparation:
Ingredients for the soufflé bowl of the blender
Source: Screenshot of the post on the Instagram page of food blogger Lilia with the nickname twins.mom.8
1. Beat the fish, onion and egg in a blender.
2. Add sour cream and spices and mix.
3. Pour in the semolina and mix again. There are 3 methods of cooking:
Whipped fish mass for soufflé
Source: Screenshot of the post on the Instagram page of food blogger Lilia with the nickname twins.mom.8
In a water bath
1. Pour a little water into a saucepan (so that it covers the molds by about 1/3-1/2) and add a few pinches of rosemary.
2. Put the silicone soufflé molds in the pan, cover with a lid and put on medium heat for about 25 minutes.
Adding sour cream
Source: Screenshot of the post on the Instagram page of food blogger Lilia with the nickname twins.mom.8
3. Make sure that all the water does not boil off.
In the microwave.
1. Put the molds in the microwave at minimum power.
Putting the mass into molds
Source: Screenshot of the post on the Instagram page of food blogger Lilia with the nickname twins.mom.8
2. Cook for 5 minutes.
3. They are drier, but the technology is very fast.
In the oven
Ready fish soufflé
Source: Screenshot of the post on the Instagram page of food blogger Lilia with the nickname twins.mom.8
Put the molds in the oven at 150 degrees for 30 minutes.
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