Greetings to all those who watch their diet and strive for harmony!
On the channel, I share not only my experience of losing weight with the help of a calorie deficit and a menu for the day, but also recipes for dishes, with the calculated KBZhU.
Why do you need to know KBZhU dishes? To eat pasta and not be afraid that they will be deposited on the sides.
Recently I managed to get a few crucians, which is not so easy where I live.
The first thing that comes to mind is to fry them in oil. But we will not do that. We will cook delicious crucian carp in sour cream and bake them in the oven, without using a huge amount of vegetable oil, which turns harmless fish into a calorie bomb.
You will find a video recipe, ingredients and KBZHU per 100 g at the end of the article.
Let's cook.
First of all, we will prepare the fish. Let's clean it, remove the insides, gills. Rinse well and dry with a paper towel.
Next, we will make cuts on the fish on both sides.
Mix sour cream (I have 15%) with salt and black pepper.
Brush the fish completely with sour cream, leaving a little sour cream in a bowl.
We spread it on a baking sheet (I covered it with foil) and the remaining sour cream and once again grease the top well so that the fish looks appetizing and neat.
We send it to an oven preheated to 200 degrees for 40-45 minutes. I've turned on more convection for the last 20 minutes.
By baking time, you should also be guided by the size of your fish.
Bon Appetit!
You can watch the video recipe:
Ingredients I used:
- 2 crucian carp: 760 g total weight, peeled,
- sour cream 15% - 80 g,
- salt and pepper to taste.
KBZHU per 100 g: K - 127, B - 22, F - 4, U - 0.4
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