Calorie content of pike-perch in the oven: benefit and harm

Pike perch - freshwater fish with tender dietary fillets. Due to its high mobility, it has little fat, but it also has a lot of nutritious protein. Rich vitamin and mineral composition at low calorie allow to include this fish in the menu of children under 1 year as one of the dishes of the first complementary foods.

Benefit and harm of pikeperch fish

The fact that pikeperch - fish is useful, there is no doubt. This protein-rich product is easily and almost completely absorbed by the body. Calorie content of pike perch is only 84 kcal. The fish contains 18.5 g of protein and 1 g of fat, which is 75% unsaturated fatty acids. In the dietary fillet of pike perch there are vitamins such as A, B1, B2, PP, C, E, and also minerals such as potassium, calcium, phosphorus, magnesium, sodium, chlorine, sulfur, iron, iodine and others.

Useful properties of this fish for the body are as follows:

• Improves brain activity;
• The metabolism is normalized;
• Increased visual acuity;
• The work of the gastrointestinal tract is stabilized;
• Stimulates the immune system;
• The level of glucose and cholesterol in the blood decreases;
• Improves the condition of the skin, nails and hair.

The harm of pike perch for the organism can be due to the fact that, like any other fresh fish, it can be a source of helminths, pathogenic microorganisms and toxicological infections that get out of the water. The most dangerous toxicoinfection is botulism, from which, when untimely introduction of a special serum, up to 60% of the sick people die. Do not eat pikeperch and with individual intolerance to fish.

Features of preparation

Delicate, white, dietary and low calorie fillet of pike perch is almost impossible to spoil, whatever method of preparation is used. This fish can be baked, fried, boiled and smoked. Always it turns out delicious and tender.

Prepare a delicious and healthy fish will help the following recommendations:

1. The river fish usually smells of mud. To get rid of the unpleasant odor, it is necessary to place the peeled pike perch in a plastic or glass container and pour a solution of water and lemon juice in the same proportion. In this form, the fish goes to the refrigerator for 2 hours, after which it is cooked according to the recipe.
2. Cook pike perch is not worth more than 20 minutes, otherwise the fish will literally fall into pieces.
3. The meat of pike-perch is quite fresh, so before frying in a frying pan or baking it is recommended to leave the minutes for 15 minutes in a salt marinade.

Pike perch baked: caloric content per 100 grams

Baked pikeperch is a delicious dietary dish, which requires a minimum of time to prepare, but the body can receive a huge amount of benefits. The caloric content of pike-perch baked in a foil with a whole carcass is 90 kcal, while its nutritional value is very high (especially the protein component).

To bake pike-perch it is well cleaned, washed and marinated for 15 minutes in a mixture of juice halves of lemon, vegetable oil (3 tablespoons), fragrant herbs, salt and black pepper. At this time, the oven warms up to 200 degrees. The foil is smeared with vegetable oil, a pike perch is laid out on top, in which a couple of twigs of thyme and a few lobules of lemon are sent. In closed foil, the pike perch will be baked for 20 minutes and another 10 minutes in the open form to form a crust.

The recipe for pike perch with mushrooms and cheese in the oven

This dish can take pride of place on the festive table. It is prepared simply, but it turns out insanely delicious. The caloric content of pike-perch baked in the oven with mushrooms and cheese is only 150 kcal.

To cook the dish, the fish is cut on fillets, rubbed with a mixture of salt and pepper on both sides, laid out in a mold, filled with fat cream (150 ml) and baked under foil for 10 minutes (180 ° C). After the specified time, pike-chops are laid out on the pike-perch, more salt is added to taste and cream (100 ml). The dish is cooked in the oven for another 10 minutes, after which it is sprinkled with cheese and sent to bake on for 7 minutes.

Pike perch baked with potatoes and sour cream

To prepare this dish prepared pieces of pike perch are rubbed with salt and pepper, crumbled in flour and lightly fried in a frying pan (it is not necessary to brown deeply). After that, the fish is laid on the bottom of the heat-resistant form together with the pre-boiled potatoes and sprinkled with sour cream 15% fat (200 ml). The top is covered with a lid or foil. Pike perch is sent to a preheated oven to 200 ° C for 7 minutes, and then browned for another 10 minutes without a lid.

The calorie content of pike-perch cooked according to this recipe is 117 kcal. If you take sour cream fatter and fry fish to a very ruddy crust, the calorie content of the dish will be higher.

Preparation of pike-perch in the oven with vegetables

It is very tasty to bake pike-perch under a carrot-onion cap with the addition of sour cream. Step-by-step cooking (4 servings) is as follows:

1. Pike perch weighing 1 kg clean and cut into small pieces 2 cm thick. Salting the fish and leave on the table for 15 minutes.
2. Prepare a carrot-onion cap from grated carrots (1 pc.), Chopped onions (2 pcs.) And sour cream with 15% fat (150 ml). Mix all the ingredients in a bowl, add a pinch of salt and black ground pepper.
3. Put the pieces of fish on a baking tray, and top with an onion-carrot mixture.
4. Send the fish to the oven, preheated to 180 ° C, for 50 minutes until golden brown.
5. In a similar way, you can cook fillet of pikeperch.

Caloric content of pike perch in an oven with vegetables (1 serving) is 279 kcal. This dish has a high nutritional value. It contains 49 g of protein, 7 g of fat and 4 g of carbohydrates.

Pike perch fried: calorie, nutritional value, recipe

One of the fastest ways of cooking pike perch is frying in vegetable oil. To do this, the fish are cleaned from the scales and entrails, thoroughly washed under running water and cut into pieces 2 cm thick. After that, the pike perch is rubbed with a mixture of salt and black ground pepper, dumped in flour and spread on a pan with red-hot vegetable oil. The fish are fried from two sides on medium heat until a crust is formed.

As a result of the preparation, you get a delicious and mouth-watering zander. The caloric content per 100 grams of this dish is 180 kcal. For children and people with diseases of the stomach and intestines fried pike perch is recommended to be replaced with baked or boiled.

Caloric content and nutritional value of pike perch

A delicate pike perch with a pleasant aroma and piquant taste can be cooked in just 20 minutes. And to get rid of the specific smell of river fish, 30 minutes before cooking in a saucepan it is recommended to marinate zander. Caloric content per 100 grams of this dish is only 97 kcal. Fish is rich in valuable protein (21 g) and is characterized by a low fat content (1.3 g). Dietary pike perch is recommended for use primarily for children, the elderly, pregnant women and athletes.

Step-by-step cooking of boiled pikeperch:

1. The fish is cleaned from the viscera and scales, washed under running water and cut into pieces of 4-5 cm thick.
2. In a small bowl, prepare marinade from the juice of 1 lemon, salt (1 tablespoon), red and black pepper (1/2 teaspoon), dry ginger and coriander.
3. Fish pieces are dropped into the marinade for 30 minutes.
4. After a while, the pike perch is poured into a saucepan and poured with boiling water so that it slightly covers the fish.
5. The pike-perch is cooked for only 15 minutes, after which the water is drained, and the fish is fed to the table.