Baked Fish Soufflé

Welcome to a recipe that proves healthy eating can be both elegant and incredibly delicious! A fish soufflé might sound intimidating, but it's surprisingly simple to create this light, airy, and flavorful dish in your own kitchen. With its delicate texture and savory taste, this baked fish soufflé is a perfect choice for a light lunch, a sophisticated dinner, or anytime you want to treat yourself to something special without compromising your dietary goals. It's a wonderful way to enjoy the benefits of lean fish in a truly memorable meal.

Baked Fish Soufflé

Cooking: 40 minutes

Quantity: 3 Servings

Per serving

Calories: 243 kcal

Proteins: 28 g

Fats: 10 g

Carbohydrates: 8 g

Ingredients for Baked Fish Soufflé

• 500 g of cooked fish
• 2 fresh chicken eggs
• 100 ml of milk
• 30 g of semolina (a type of wheat middlings)
• 10 g of butter
• salt

How to Make Baked Fish Soufflé

Almost any cooked sea fish is suitable for a diet, but if you have a choice, it’s best to opt for hake, pollock, or cod. So, remove the skin from the fish, and take out the spine and bones. By the way, I made this fish soufflé with cooked pollock, and it turned out delicious.

Cleaning the fish from skin and bones

Take two fresh chicken eggs, crack them into a bowl, and separate the yolks from the whites. The whites are added to the fish soufflé separately, so set them aside for now.

Pour two chicken egg yolks into a separate bowl

Pour cold milk, preferably skimmed, into a bowl, and add semolina (a type of wheat middlings) and fine table salt to taste. Let the semolina sit in the milk for 15 minutes so that the grains absorb the moisture and swell up nicely.

In a separate bowl, soak the semolina with salt

Place the pieces of cooked fish into the bowl of a food processor, add the semolina soaked in milk and two raw chicken yolks. Blend the ingredients until you get a smooth mixture.

Blend the boiled fish, egg yolks, and soaked semolina with a blender

Put the two raw egg whites in a bowl and add a small pinch of fine salt. Whisk the whites vigorously until they form soft peaks. It’s easy to whip egg whites by hand with a regular whisk, but with a mixer, you can do it 3 times faster.

Whipping the egg white

Take the fish mixture and gently fold in the whipped egg whites. To avoid deflating the air bubbles created when whipping the whites, fold with consistent, circular motions, always in the same direction.

Gently mix the fish mince and whipped egg whites

Dietary fish soufflé is cooked in a water bath (bain-marie) because it’s made without fat and would simply burn in a regular oven. Dip silicone molds in water, then fill them with the fish mixture almost to the top.

Take a shallow roasting pan, pour warm water into it, and place the filled molds inside. Slice cold butter into thin, almost transparent pieces, and place them on top of the fish mixture. This will give the finished dish a golden color during baking.

Transfer the fish soufflé mixture into baking molds. Place butter on top

Preheat the oven to 165 degrees Celsius (325 degrees Fahrenheit). Place the roasting pan with the molds on the middle rack of the oven and cook for 25 minutes. Do not open the oven door during cooking, or the soufflé might collapse.

Bake the fish soufflé in the oven in a water bath at 165 °C

Let the fish soufflé cool in the molds before carefully removing them. Serve the fish soufflé with a side of fresh or steamed vegetables. You can also prepare a classic white sauce for it, but without flour.

Baked Fish Soufflé