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.

Ingredients:

• hake fillet - 250-300 grams
• onion - 1 small

• sour cream - 2 tbsp
• semolina - 2 tbsp
• spices to taste

Method of preparation:

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:

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.

3. Make sure that all the water does not boil off.

In the microwave.

1. Put the molds in the microwave at minimum power.

2. Cook for 5 minutes.

3. They are drier, but the technology is very fast.

In the oven

Put the molds in the oven at 150 degrees for 30 minutes.