Diet Fish Soufflé Baked in the Oven
Delicate and light! The simplest and healthiest dish! This fish soufflé is a wholesome dietary meal baked in the oven. It’s perfect for healthy eating and fits any diet, including medical ones. Easily digestible and suitable for children - and incredibly easy to make!
Updated : 29 October, 2025
Easy
About 30 min.
Ingredients
550 grams
Pollock
2
Eggs
220 milliliters
Milk
1.5 tablespoon
Wheat flour
to taste
Salt
5 grams
Butter
Table
Table of volume measurements:
- teaspoon - 5 ml
- dessert spoon - 10 ml
- tablespoon - 20 ml
- glass - 200 ml
Preparation
Step 1
Instead of pollock, you can use any lean fish (hake, cod, or saithe). If you’re using ready fillets, you’ll need about 450-500 g (1–1.1 lb). If the fish is frozen, thaw it in the refrigerator beforehand.
Step 2
Rinse the pollock well and cut it into pieces. Boil in lightly salted water over medium heat for about 20 minutes, until fully cooked. Remove the fish from the broth.
Step 3
Separate the cooked fish from the bones.
Step 4
Prepare the milk sauce: in a dry skillet, lightly roast the flour while stirring until it turns pale golden.
Step 5
Slowly pour in warm milk while whisking constantly to prevent lumps from forming. A whisk works best for this step.
Step 6
Cook the sauce over low heat, stirring until it thickens slightly. Add a pinch of salt.
Step 7
Wash the eggs and separate the whites from the yolks carefully - even a drop of yolk will prevent the whites from whipping properly.
Step 8
In a mixing bowl, combine the fish fillet, egg yolks, and milk sauce.
Step 9
Blend everything with an immersion blender until smooth.
Step 10
In a clean, dry bowl, beat the egg whites until stiff peaks form. Start at low speed and gradually increase to maximum.
Step 11
Gently fold the beaten egg whites into the fish mixture using a spatula.
Step 12
Grease a baking dish with butter. Pour in the prepared mixture and smooth the surface
Step 13
Bake the fish soufflé in a preheated oven at 180°C (350°F) for about 30 minutes. Adjust the baking time depending on your oven. During baking, the soufflé will rise slightly and then settle as it cools.
Step 14
The finished fish soufflé will be very tender. Cut it into portions and serve with fresh vegetables and herbs. Enjoy your meal!