Hello dear readers! Returning to the topic of dietary nutrition, I became more and more convinced that fish rightfully occupies one of the main places in the scheme of any dietary cycle. Especially low-calorie varieties fit into the scheme of proper and dietary nutrition: tuna, pollock, red fish. The recipe for a steak from chum salmon baked in the oven is a classic version of the diet menu, especially since there are many known options for preparing this dish.

You can cook delicious low-calorie fish in foil or without it, you can use a baking sleeve. In any case, a dish prepared in this way, and with a minimum addition of fat, turns out to be tasty, fragrant and special.

Creamy vegetable appetizer

Ketu cooks call Pacific salmon. Due to the fact that this fish is not bony, it can be cooked in many ways, but baking in the oven is considered the best solution for heat treatment.

For an insatiable dinner, keta cooked with vegetables and cream is perfect. The calorie content of the finished dish is low, and the nutritional value is the opposite.

I prepare such a dietary dish using the following ingredients:

• a kilogram of chum salmon steaks;
• a couple of pieces of bell pepper;
• one small zucchini;
• 150 gr. hard cheese;
• one medium bulb;
• lemon;
• 100 ml low-fat cream (no more than 15%);
• 3 cloves of garlic;
• spices, salt to taste.

This recipe is easy to make and takes no time at all:

1. I cook steaks: if frozen, then I defrost in natural conditions at room temperature. Sprinkle with spices and salt, leave to marinate for half an hour.
2. I cut the zucchini into slices, chop the pepper into strips.
3. Peel the onion, cut into thin rings, cut the lemon into thin slices.
4. I mix the cream with garlic and grated cheese, pre-grind the garlic with a grater.
5. I put the chum salmon in a baking dish, then the lemon, put the onion rings on top, pepper on them and put the zucchini with the last layer.
6. I fill all the layers with sauce and send it to the oven for 40 minutes.

I check the readiness of the baked fish with a knife: if it enters easily, then it is normally stewed, which means that the vegetables are ready.

Tip: the steak will turn out juicy if you sprinkle ketu with lemon juice before cooking and leave for a quarter of an hour. In this case, you can not add lemon.

Important: the baking dish should be greased with olive oil before laying out the layers. Some recipes allow the use of butter, but this will significantly increase the calorie content of the finished product.

See also: fish marinated with carrots and onions.

Dish in foil

Cooking a delicious low-calorie chum salmon dish will be even easier and less time-consuming if you use food foil for baking. Another advantage of this option is that the juice and aroma of the finished dish are better preserved due to the fact that the chum salmon seems to be “sealed” in foil.

In order to make a delicious dish in foil, you should prepare in advance:

• a kilogram of chum salmon steaks;
• two large fresh tomatoes;
• one lemon;
• salt, pepper, spices.

Step by step cooking recipe:

1. I defrost the fish, rub it with salt, spices, leave it to marinate for about an hour.
2. I cut the tomatoes into rings, the lemon into thin half-slices.
3. I cut the foil into squares.
4. On each square of foil I lay out a piece of fish, on top of a piece of lemon and tomato.
5. I wrap the foil, tightly closing the contents on all sides, spread the envelopes on a baking sheet with the edges up.
6. I bake the envelopes in the oven, heated to 200 degrees, for about 20 minutes.

This fish is delicious both cold and hot. It can be served with vegetables, salads and just as a snack.

Not only fish is a healthy dietary dish. I advise you to read about.

With cheese and vegetables

Culinary specialists pay attention to the fact that keta is a fish with a low fat content, so the finished dish may turn out dry at the exit. It is easy to avoid this: you should cook with the addition of cream, sour cream or mayonnaise. Given the fact that mayonnaise is the number one enemy for a beautiful and slender figure, I use only cream or sour cream with a low percentage of fat in my recipes. I cook steaks with cheese and vegetables with low-fat sour cream.

Initially, I stock up on ingredients:

• keto steaks - 900 gr.;
• 6 small onions;
• 4 medium fresh tomatoes;
• a bunch of greens;
• a glass of low-fat sour cream;
• 250 gr. hard cheese;
• salt, bay leaf.

If I buy a frozen product, then I always defrost it at room temperature before cooking.

Cooking process:

1. I marinate the steaks with spices and salt, after rubbing them, I leave them for an hour.
2. I chop the greens and mix with the fish, leave for another half an hour so that it is saturated with the aromas of greens.
3. I chop the onion, cut the tomatoes into small cubes.
4. I fry onion in vegetable oil first, add tomatoes and stew vegetables for about 10 minutes, stirring constantly.
5. I put the vegetables in a baking dish, put the steaks on top.
6. I mix sour cream in half with warm water, pour fish and vegetables with prepared sauce and send it to the oven for 40 minutes (preheated to 200 degrees).

I serve hot to the table, potatoes or any cereal are suitable as a side dish.

When cooking red fish steaks, it is important to properly maintain the cooking time and not overcook them in the oven. Otherwise, the hot dish will turn out dry and a little tough.

Tip: for any red fish, a mixture of fresh lemon juice, ground pepper and salt is considered an ideal marinade. It is kept in such a marinade for about half an hour, after which the finished dish turns out to be juicy and tender.

Any kind of meat goes well with different types of sauces. I recommend reading.

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Mini Tips for Weight Loss

Reduce portions by a third - that's what will help to build! Short and to the point :)

Put supplements or stop? When this question arises, it is definitely time to stop eating. This body gives you a signal about imminent saturation, otherwise you would have no doubt.

If you tend to overeat in the evenings, take a warm shower before dinner. 5-7 minutes, and you already have a completely different mood and attitude to food. Try it - it works.

Red fish, in particular, chum salmon, is an excellent basis for a wide variety of dishes. Of course, we all love that the food turned out to be tasty, refined, and, at the same time, was relatively easy to prepare. So today I'll tell you how to cook salmon steaks in the oven. Baked keta in the form of steaks can also be cooked on a grill, over coals. But, if the weather does not allow cooking in nature, all this is perfectly baked in the oven. Let's start.

Let's take an average carcass of chum salmon, freshly caught or freshly frozen. If the fish is large, then perhaps half is enough. It all depends on your plans, appetites and the number of guests. And oven-baked chum salmon steaks can be served at the table and for the arrival of guests.

If we got already chopped frozen red fish, then let it thaw a little naturally, at room temperature. Then, cut into these steaks. It is much more convenient to bake ketu in the oven or on the grill. Whole fish bake longer. And then it will definitely bake and pretty quickly.

So, our steaks are thawed completely. Rub the fish with salt on all sides. Salt in moderation so as not to overdo it. If we want a regular version of baked steaks, then sprinkle quite a bit of black pepper and add quite a bit of rosemary. If we want it spicier, then we rub the chum salmon steaks with red ground pepper.

Also, take and clean a few medium onions. Wash the lemon well. Cut the peeled onion into rings. Also, cut the lemon into slices. It remains to pack it all in foil before baking.

On a piece of food foil, folded in half, put a few onion rings. On top we lay, in fact, our seasoned and salted chum salmon steak. Top with a ring of lemon. Roll carefully. We try to wrap the foil so that there is a minimal chance of juice flowing out.

This is how we decorate all our red fish steaks. We spread the wrapped portions on a roasting pan and send it to the oven. It should be heated to 180 degrees. If the steaks are small and rather thin, then 20 minutes is enough. If more impressive - half an hour.

It turns out simple and great. Baked in the oven, and even in foil, the steak turns out to be moderately dry. It was moistened with lemon juice and onion. The onion absorbs the aroma and taste of the fish. The fish gets a slight acidity from the lemon.

You can serve chum salmon steaks, for example, with light sour cream kefir, or sour cream cream. Who is into what. Serve steaks with vegetable salad, with some garnish. Both rice and potatoes in different forms are well suited.

Keta refers to the Pacific salmon. Some individuals weigh 15 kg and reach 100 cm in length. The fish is tasty and healthy, the caviar is large, and the fillet contains a lot of vitamins and microelements.

Ketu is cooked in the oven. To make it fragrant, add vegetables, cheese or cream. You will find 5 delicious recipes in our article.

This delicious dish can be served at the festive table. Baked keta in the oven with cheese turns out fragrant, tender, with a creamy taste, if cooked in foil.

Cooking time - 45 minutes.

Ingredients:

• 1 ket;
• two cloves of garlic;
• 120 gr. cheese;
• one lemon;
• half an onion;
• several sprigs of dill;
• 130 ml. mayonnaise.

Cooking:

1. Fillet the fish and season with salt and ground pepper. Leave for 15 minutes to soak in spices.
2. Grate the zest from half a lemon and combine with mayonnaise, add crushed garlic and ground pepper.
3. Finely chop the greens and add to the mayonnaise, mix the sauce and leave to stand for 5 minutes.
4. Cut the onion into thin half rings, chop the cheese on a fine grater.
5. Cut half of the lemon with the grated zest and pour the juice over the salmon fillet.
6. Put the fish on the foil and fold the edges inward.
7. Cover the fillet with half of the sauce, put the onion on top in one thin layer, which needs to be covered with the remaining sauce.
8. Sprinkle the fish with cheese and bake in the oven at 250℃ for about 20 minutes. As soon as the cheese crust is reddened, the fish is ready.
9. Remove the fillet from the oven, let it cool for 5 minutes, then cut into pieces, pour over with melted butter and serve.

Juicy keta in the oven is combined with boiled rice.

Keta steak in the oven

These foil-wrapped chum steaks are tasty, filling, and look appetizing. The main thing is not to overexpose the fillet in the oven.

Cooking time - 35 minutes.

Ingredients:

• 3 chum salmon steaks;
• 2 tbsp. l. basil and dill;
• 1 tomato;
• 50 gr. cheese;
• 2 tbsp. l. soy sauce and grows. oils;
• 1/3 tsp lemon salt.

Ingredients:

• 3 chum salmon fillets;
• 300 ml. cream 30%;
• a bunch of dill;
• 4 tbsp. l. soy sauce.

Cooking:

1. Sprinkle the fillets with salt and place in a baking dish.
2. Mix the cream with the sauce in a bowl and pour over the fish.
3. Finely chop the greens and sprinkle on top.
4. Bake for half an hour in the oven at 180℃.

Keta in the oven with vegetables

Vegetables are a healthy and wholesome food, and when combined with red fish, you get a delicious dish. Teriyaki sauce will add flavor to the fish and vegetables.

Cooking time - 55 minutes.

Ingredients:

• 4 pieces of chum salmon;
• a few green onion feathers;
• 4 pieces of broccoli;
• two pinches of sesame;
• 4 carrots;
• 1/3 stack. soy sauce;
• 1 st. l. rice vinegar;
• 2.5 tsp corn. starch;
• ¼ cup honey;
• 3 cloves of garlic;
• one tsp ginger;
• 5 st. l. water;
• 1 tsp sesame oil.

Cooking:

1. In a saucepan, combine the sauce with water (three spoons), add vinegar, honey, sesame oil, crushed garlic, chopped ginger and a pinch of salt.
2. Place the pot on the stove and bring to a boil.
3. In a bowl, mix the rest of the water with the starch and pour into the saucepan, bring back to a boil and cook, stirring, for a minute, until thickened. Cool down for 10 minutes.
4. Cut the broccoli into several pieces, cut the carrot into a circle, put the vegetables in a bowl and pour over vegetable oil, add pepper and salt, mix.
5. Put vegetables on pieces of foil, fillet on top, cover everything with sauce and cover well with foil.
6. Put the fish with vegetables on a baking sheet and bake the ketu in the oven for 25 minutes.

Finally, I figured out the fresh-frozen fish and I can tell you in more detail how to cook keta tastier. It is easiest to fry a fish in the usual way, but sometimes it turns out to be rather dry.

Which of the following recipes is better to say is difficult, I liked all three. But if I had to cook chum salmon again, I would choose pan-fried. -)

If we consider dishes from the side of a healthy diet, then there are more benefits from fish cooked in foil.
I want to note that in recipes you can use pink salmon, trout or salmon.

How to cook ketu under a sesame-cheese crust in the oven: very satisfying

• fish (preferably fillet) - about 1 kg
• sesame - half a glass
• lemon
• hard cheese - 200 g
• mayonnaise
• vegetable oil

Cut the carcass or fillet in portions, put in a bowl. Squeeze the juice from the lemon, season the fish pieces and leave for half an hour.

From cheese, sesame and mayonnaise, prepare a thick mass (it is advisable to grate the cheese on a fine grater).

Grease a baking sheet with low sides with oil. Put pieces of chum salmon on it, add a little salt, and spread the sesame-cheese mixture on top. Bake no longer than 20 minutes at 180 degrees.

How delicious to cook chum salmon steaks in foil: just lick your fingers

I liked the recipe because it takes very little time to prepare. Well, and, of course, the fish turns out fragrant, tender and not a bit dry.

Ingredients:

• fish about 1 kg
• small lime or lemon
• cherry tomatoes or small tomatoes
• spices - to taste

Sprinkle prepared steaks with spices, spread on small sheets of foil. For each piece, place a slice of lime and two halves of cherry tomatoes or a circle of tomato.

Wrap the edges of the foil, put the envelopes with the filling on a baking sheet, and so that the juice does not flow out during cooking, it should be laid with the “seam” up.

The dish will be ready in 20 minutes, the temperature for baking in the oven is about 200-hundred degrees.

How to deliciously cook fresh ketu in a pan in breadcrumbs

• chum salmon steaks - 4 pcs.
• soy sauce - 2 tbsp. spoons
• olive oil - 40 g
• garlic cloves - 4 pcs.
• lemon - half
• spices
• breadcrumbs for breading
• vegetable oil

Mix finely chopped garlic, olive oil, fish spices, sauce and lemon juice in a bowl. Dip the chum salmon steaks into the mixture for half an hour. Then, breading the fish in breadcrumbs, fry it to a crust on all sides. The fish is amazingly delicious!

How to fry ketu so that it is juicy step by step video recipe

We have also prepared a video for you to fully understand the step-by-step cooking process.

Red fish is not only very useful, but also insanely delicious. We offer you several recipes for how to bake ketu in the oven.

What is this fish?

Chum salmon is one of the most common, well-known and valuable commercial fish of the Salmon family. The maximum recorded weight is 15.9 kg, and the length is 1 meter. It has a very wide range. The main value of this type of fish is its low calorie content (138 kcal / 100 g), but at the same time a high content of proteins and fatty acids. However, we do not advise you to fry it, it is best to cook keta in the oven. This will save the lion's share of useful elements, besides, only in this way the taste of fish will be fully revealed. For baking, you can use special bags or foil.

Keta with spices baked in the oven

This is the easiest and fastest option to prepare. Keta in the oven turns out to be very tender in taste. You can use whole fish or just fillets. Spices are added according to your own preferences. Standard set of products: keta, lime, salt and freshly ground pepper mixture, olive oil.

If the fish is fresh-frozen, then it must first be thawed at room temperature. Then clean and gut. Cut into equal pieces, blot them with paper towels. The skin can be removed or left - as desired. Salt the fish, sprinkle with pepper (you can add garlic, dill and thyme), and then put in a form lined with foil or greased with olive oil. The oven must be preheated to 180°C (for fillets) or 120°C (for whole fish). This easy-to-cook keta in the oven is a great option if you want to serve it with some sort of spicy sauce.

Smooth, even steaks are baked for about 4-6 minutes. To check readiness, stick a wooden stick into the flesh, if it starts to delaminate, then the fish is ready.

Keta under a fur coat in the oven: recipe

This dish is very satisfying. The recipe involves the use of mayonnaise, we advise all its opponents to cook homemade or take thick yogurt. All ingredients are based on a 30 x 20 cm baking sheet. You will need:

• chum salmon (fillet 2-3 cm thick) - 500 g;
• 5 medium potatoes;
• hard cheese - 150 g;
• one carrot (medium);
• one large onion;
• butter - 70 g;
• mayonnaise - 150 g;
• olive oil;
• spices - to taste.

Chum salmon fillet, baked in the oven in this way, will decorate not only a quiet dinner with the family, but also a holiday, friendly gatherings.

Grease the prepared dish with olive oil. Then lay out the layers in the following order: potatoes (thinly sliced), butter (chopped on a grater), salmon fillet (seasoned with spices and salt), onions (chopped in thin rings), carrots (grated or cut into strips, mixed with mayonnaise ). Cover with foil on top so that the vegetable “pillow” is steamed well. Cook for 25 minutes at 180°C. Then take out the form, open it and sprinkle cheese on top. Bake in the oven open for another 10 minutes. Various combinations of vegetables are possible, it all depends on your personal taste preferences: bell peppers, broccoli, tomatoes, etc.

Keta with mushrooms in the oven

By cooking fish in this way, you get both a side dish and a main dish at the same time. Everything is very simple. Use sheets of foil (approximately 25 by 20 cm). Products that will be required:

• keta - 2 pieces of fillet measuring 10 by 8 cm and 2-3 cm thick;
• white mushrooms or champignons - 4-6 pcs. medium size;
• one medium carrot;
• one large onion;
• olive oil - 3 tbsp. l.;
• spices (pepper, oregano, garlic) - to taste.

Cut carrots into thin circles, slice mushrooms, half rings of onions, salt everything and put it in layers on foil. Put a piece of fish fillet, sprinkle with spices and salt on top, sprinkle with olive oil. Connect the opposite corners of the foil square and collect something like a bag, but so that there is room for steam inside. Arrange them in one row on a medium-depth baking sheet. Keta in the oven should be baked for about 30 minutes, until the vegetables are soft. You can sprinkle the finished dish with lemon juice before serving.

Sweet and sour or creamy, spicy or tender - they always emphasize the taste of food from the best side. Sauces are the finishing touch to a dish. Use the easiest recipe for baking keta in the oven. And the main highlight will be the sauces. We suggest you try three options.

yogurt sauce

It turns out very soft, the taste is emphasized by lemon and dill. Prepares very quickly. Take:

• Greek yogurt - 150 g;
• dill and lemon juice - 1 tbsp. l.;
• ½ tsp zest, a pinch of white pepper.

Put everything in a glass jar with a lid and, shaking rhythmically, mix until smooth.

Sweet and sour sauce

It can be used on its own, or brushed over fish when it is baked in the oven or on the grill. Have to take:

• butter - 2 tbsp. l.;
• sugar (preferably brown) - 2 tbsp. l.;
• 2 garlic cloves (chopped);
• lemon or lime juice - 1 tbsp. l.;
• 2 tsp good soy sauce
• ½ tsp chopped fresh ginger or powder;
• ½ tsp pepper.

Stir the ingredients until the sugar is completely dissolved.

Sour cream sauce with cucumber

This option is suitable for any red fish. The sauce has a very fresh, summery taste. Ingredients:

• 1 cup chopped cucumber (no seeds)
• 1.5 cups fat-free sour cream;
• 2 tbsp. l. finely chopped green onion;
• dill greens (chopped) - 2 tbsp. l.;
• lemon juice - 1.5 tsp;
• 1 tsp horseradish root (chopped).

All ingredients must be thoroughly mixed and put in the refrigerator for 30-40 minutes. Serve with hot baked or barbecued fish.

Ketu can not only be baked in the oven. This fish turns out very tasty in pies, for example, in traditional Russian pies, on the grill or in the ear. Experiment and surprise your family with new dishes and flavors!