Cook fish for dukan on the attack. Menu for the week and simple dukan recipes at the attack stage

The very first and The most difficult phase of the Dukan diet is the “Attack” phase.. It is during this phase that the body is restructured, the diet and eating habits change. All days of the "Attack" phase - protein Therefore, losing weight can experience discomfort and stress.

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To make this phase as painless as possible, there are simple and delicious recipes protein dishes, thanks to which the process of losing weight will become more enjoyable. We bring to your attention sample menu"Attack" phases for a week, because on average its duration is 7 days. We also invite you to take a look at some step by step recipes with photo.

Ducan's diet. Attack. Menu for the week

The first day:

Eat every day 1.5 tablespoons oat bran, which can be consumed with yogurt, cottage cheese or pastries. Also drink every day at least 2 liters of clean water.

Breakfast: 1 hard-boiled egg, 100 g fat-free cottage cheese, coffee;
Lunch: fat-free classic yogurt with half a tablespoon of oat bran;
Dinner: low-fat chicken broth with chicken fillet, Dukan's tortilla instead of bread;
Afternoon snack: a glass of fat-free kefir;
Dinner: boiled or baked in the oven chicken meat, tea

Second day:

Breakfast: omelet from two eggs with pieces of chicken fillet, coffee;
Lunch: low-fat granular cottage cheese, can be with a sweetener;
Dinner: a little chicken broth, baked hake, Dyukanovskaya flatbread;
Afternoon snack: low fat yogurt with a sweetener;
Dinner: chicken skewers baked in the oven, tea.

You can cook skewers at home using wooden skewers.

Day three:

Breakfast: Dyukanov's syrniki, tea;
Lunch: fat-free classic yogurt;
Dinner: canned fish soup with quail eggs;
Afternoon snack: fat-free cottage cheese;
Dinner: Baked chicken breast, kefir.

Fish soup from canned food is prepared very quickly and simply. See the soup recipe below.

Day four:

Breakfast: Dyukanovskie tortillas with chicken fillet, coffee;
Lunch: jelly according to Dukan;
Dinner: baked salmon fillet, tea;
Afternoon snack: a glass of skim milk;
Dinner: Omelet with lean ham;

An omelet with various fillings is a wonderful breakfast. Detailed recipe below

Day five:

Breakfast: 2 soft-boiled eggs, coffee;
Lunch: classic yogurt with oat bran;
Dinner: a portion of boiled shrimp;
Afternoon snack: low-fat kefir;
Dinner: Cottage cheese casserole, tea.

Boil shrimp in salted water or fry on skewers in the oven

Day six:

Breakfast: fat-free sweet curd, coffee;
Lunch: crab sticks;
Dinner: stewed chicken liver;
Afternoon snack: oatmeal cookies, tea;
Dinner: cottage cheese and fish casserole, kefir.

cook chicken liver without adding oil. You can put it out on the water

Day seven:

Breakfast: cottage cheese casserole, coffee;
Lunch: hard boiled egg;
Dinner: ear, Dyukanovskaya cake;
Afternoon snack: cottage cheese dessert, green tea;
Dinner: Cutlets from chicken breast, kefir.

Chicken cutlets are juicy and tasty

Dukan's flatbread from bran. Recipe

Many lose weight according to the Dukan system experience great discomfort at the first stage of losing weight, due to the fact that they have to completely give up baking and bread. Eating broths and soups without bread is very difficult. Therefore, the creator of the diet, Pierre Dukan, offers his followers the so-called oven du bread. However, this can take a significant amount of time. To reduce cooking time, there is a special Dukan's tortilla/biscuit recipe which can be prepared very quickly. You can also add this recipe pieces of boiled chicken or fish fillet to make the taste even more pleasant.

For making Dukan tortillas will need:

1.5 tablespoons of oat bran;
1 egg;
A little salt;
3 tablespoons of low-fat milk or kefir;
Dried dill optional.

Mix all the ingredients and leave for 20 minutes to swell the bran. Optionally, you can add pieces of baked fish or chicken breast. Then pour the resulting mass into a small baking dish and bake in the oven at a temperature of 200 ° C for 10 minutes. After that, the cake needs to be cooled and it is ready for use.

Omelet with chicken and ham or Dukan crab sticks

This dish is great for breakfast. Beat 2 eggs in a bowl, add diced boiled chicken fillet or lean ham(you can do both), or diced crab sticks. You can add a little green dill. Pour the resulting egg mixture into a glass microwave mold or a non-stick frying pan, and bake covered for 4-5 minutes. Dietary omelette according to Dukan ready.

Canned fish soup with quail eggs

As a first course, you can cook yourself this fish soup. For its preparation you need:

2 canned fish (fish in its own juice, such as tuna);
1 liter of water;
1 onion;
5 quail eggs, or 2 chicken;
Salt and pepper to taste, bay leaf.

Bring water in a saucepan to a boil. Boil the eggs in another saucepan. Mash the fish in jars with a fork, finely chop the onion. Chopped onion and bay leaf should be lowered into boiling water, after 5 minutes you can add chopped fish from cans, along with liquid, as well as cut into halves quail eggs and diced chicken eggs. This soup is cooked for another 5 minutes, and then spices and chopped dill are added. Fish soup with eggs ready.

Cottage cheese and fish casserole according to Dukan

This recipe is perfect for the "Attack" stage. Cottage cheese and fish casserole is a hearty and tasty dish. For cooking we need:

Fat-free cottage cheese 200 g;
Hake fillet (this fish is lean and has few bones);
1 onion;
2 egg whites;
1 tablespoon wheat bran;
Pepper and salt to taste.

The fish fillet is crushed in a blender and mixed with cottage cheese. Then to the mass you need to add finely chopped onions, proteins, bran and spices. Bake the finished dough in the oven at a temperature of 200 ° C in a form covered with foil until cooked.

Recipes for the "Attack" of the Dukan diet:

Calories: Not specified
Time for preparing: Not specified

Cooking the main fish dish in this way is quite simple and, most importantly, quickly. We are talking about fried fish according to Dukan. For those who watch their weight, this recipe is just a godsend, because, you see, frying fish in a small amount of oil, without breading, and at the same time it remains tasty, juicy and appetizing, is quite difficult.

However, this recipe uses a culinary technique that allows you to cook such a tender and at the same time well-done fish. Firstly, the fish must be well defrosted (preferably without heat treatment) and before frying for 10-15 minutes it needs to be salted and sprinkled with lemon juice - so it will become more tender and fry faster. And secondly, prepared pieces of fish need to be breaded in a loose egg, and this will allow the fish to remain juicy and tender under a slightly ruddy egg crust. we remind you that last time we cooked with you.

This fish can be served with rice or vegetable salad.

- fish (hake, freshly frozen),
- chicken egg (table) - 1 pc. for every 700-800 g of fish,
- salt (sea, fine), spices, lemon juice,
- oil (vegetable, for greasing the pan).

Recipe with photo step by step:

To begin with, we defrost the fish necessarily in natural conditions, without the use of hot water, oven or microwave, otherwise it will lose most of its taste and organoleptic qualities.

Then we cut the fish (cut off the fins, clean the belly from the black film) and cut into small pieces.

Sprinkle them with salt, spices (you can use a set of spices for fish) and pour lemon juice, mix with spices and leave for 15 minutes to marinate.

Grease the hot pan with oil using a brush.

Then beat the egg until smooth.

and dip the pieces of fish in this mass from all sides.

We put the fish in a pan and fry on moderate heat from all sides, including the ends (if the fish slice is thick),

turning it several times until it is fully cooked.

Last time we cooked

You can find a lot of conflicting information about telapia and pangasius on the Internet. Allegedly, this fish is very "dirty", it is grown in artificial reservoirs and fed with waste. That's why it's so cheap. But at the same time, for some reason, they forget to mention that the same carp, catfish, silver carp feed on mud and carrion, and beautiful salmon and trout steaks, shining on the ice shelves of hypermarkets, are similarly grown in artificially created pens and eat feed, the composition of which no one knows about. does not report to us.

The main advantage of telapia is that it almost does not have a specific fishy smell, its taste is very delicate and it is usually sold in the form of fillets, that is, it does not need to be cut, but simply wait until it thaws well. It is important!

You can defrost fish fillets by simply placing them in the sink (a couple of hours), or placing the fillets in a bag in room temperature water will thaw them faster, in about 30 minutes.

Telapia and pangasius - a budget option delicious fish and fillet is prepared in just 15 minutes.

The optimal set of spices for dukan fish.

We will need:

1 kg defrosted fish fillet.
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon hot red pepper.
1/2 teaspoon oregano.
1/2 teaspoon paprika.
1/4 teaspoon garlic powder.

Pat the fillets dry with paper towels. You can leave the fillet whole, or you can cut into strips.

The method of cutting depends on the recipe. Mix all the spices in a bowl and sprinkle the fillets evenly. Bake in the oven at 180 - 200 degrees for 15 minutes, this fish cooks very quickly.

Dukan telapia well "perceives" any spices: ground greens, paprika and hot peppers, salt and black pepper - use any favorite mix.

It is also good to cook nuggets from tilapia.

Cut the fillet into strips, salt, beat 2 eggs, prepare corn starch and oat bran. Whisk the eggs with a fork. Dip fillet pieces first in eggs, then in starch, then again in eggs and roll in oat bran.

Bake in the oven or fry in a non-stick pan.

It requires very strict adherence to all recommendations. This is especially important at its very beginning - at the attack stage. This phase involves eating only high-protein meals. The list of allowed foods is quite meager - there are lean meats, poultry, seafood, eggs, some dairy and fish.

As many as 24 allowed fish varieties will help diversify the menu and try new recipes every day. Even the use of relatively fatty salmon and sardines, crab sticks and caviar is allowed. This gives a huge scope for culinary arts, and given that fish is the most valuable food product, the attack phase will become useful.

canned soup

The Dukan Diet is one of the few that allow the use of canned food. There are recipes delicious meals of them. We can make soup. For this you will need:

300 g any canned fish(necessarily in its own juice);
medium-sized bulb;
a bunch of dill, salt, pepper and a little bay leaf to taste;
1 liter of water.

Boil water and add finely chopped onion, pepper and bay leaf. After five minutes, add the fish, previously mashed right in the jar along with the juice. Boil for another five minutes and add dill.

Red fish for the attack stage

It will take more time to cook salted salmon - about two days. There are different recipes - we will choose the most delicious and simple. You will need:

1 kilogram salmon fillet,
5 tablespoons sea salt, preferably coarse
ground black pepper,
fresh dill,
50 g of vodka,
a little raw beet juice.

The fillet must be divided into two parts and moistened with a little vodka and beet juice (it is possible without it).
Then we put one half with the skin on the cling film, sprinkle with half a portion of salt and pepper, spread the dill, and put the second piece of fillet on it with the skin up.
Then add the rest of the salt, and wrap everything in a film. Our salmon will spend the next 48 hours in the refrigerator.

At the attack stage, it is served as an independent dish, and then it will be possible to add greens, pancakes or capers. There are also recipes for special bread for a protein diet.

cod fillet

Dukan's fish attack recipes are most often baked in the oven. Cod fillets work well for this purpose. It is easy to digest, low in calories and very tender and fragrant. With him, the attack will be pleasant and useful.

For cooking original dish for the attack stage, you need to take:

0.5 kg cod fillet;
0.25 kg fat-free cottage cheese;
50 g mustard;
lemon juice;
two medium bulbs;
salt pepper.

Finely chop one onion and mix with lemon juice. We cut the second one a little larger and pass it on the water over medium heat.
Mix cottage cheese with mustard, and then add onion with lemon juice. Salt and pepper to taste.
Now it's time to turn on the oven so that it warms up to 180 degrees. And during this time, take a baking sheet, cover it with foil and evenly lay out the cod fillet.
Then pour the curd mixture and sprinkle with sautéed onions on top. Cover everything together with foil and bake for 25 minutes.

Some recipes call for the addition of parsley. It will make the aroma and taste of the dish more refined.

Mackerel pate

Fish pate is the perfect dish for the attack phase of the Dukan diet. You can cook it from mackerel - the most useful product to lower blood cholesterol levels, improve heart function and strengthen bones. For our pate will need.

Is it possible salted fish what types of fatty and lean fish are allowed on a diet, for which dishes are preferable from fish - our article will answer all these questions.

It is included in the list of allowed products, which Pierre Ducant spoke about in detail in his book "I Can't Lose Weight". A sufficient number of fish dishes are also present in his work "350 Dukan Diet Recipes". What kind of fish can and even be useful to eat, and which one is better to refuse in favor of your figure?

Low-fat varieties are allowed absolutely everything. These are hake, cod, crucian carp, stingray, bream, halibut, trout, pike perch, mullet, flounder and others. There are also no strict restrictions on the type of processing. You can buy both fresh and frozen, smoked, frozen fish. Without a ban also canned food and lightly salted dishes. Like other products, on the Dukan diet, fish, of course, cannot be fried with oil or fat.

The allowed list also includes crab sticks, which, judging by their composition, are made from fish. However, few people know that most manufacturers of this product use offal and other fish leftovers for cooking sticks. "Crab meat" is considered harmful because of the abundance of additives.

Many adherents of "dukanovka" complain that fish dishes do not saturate them in the same way as meat ones. This is a fair observation, because the texture of fish meat is much less dense than meat. If you are faced with such a problem, pay attention to the following dense and satisfying varieties.

Tuna is a versatile fish for many dishes. When there is no time to cook, you can treat yourself to ready-made canned tuna in your own juice.
Sea bass is a great option that will be even more fragrant and delicious without oil.
Monkfish is an unusual variety with a texture resembling meat in density. The devil is not easy to cook. First, it requires a long soak in the marinade, then at least 40 minutes of heat treatment.
Swordfish are a relatively expensive option. But many losing weight pay tribute to its taste and amazing ability to quickly satisfy hunger.

Dukan Baked Fish

There are a lot of ways to bake fish so that it is tasty and non-caloric. We will offer a recipe that will take a little time and effort, but such fish in the Dukan oven will turn out to be very tender and appetizing.

Ingredients:

fillet of any fish;
onions - 1 pc.;
tomato - 2 pcs.;
carrots - 1 pc.;
lemon - 1 pc.;
soy sauce;
herbs, salt.

For baking, you will need foil that will not release the great aroma of the finished dish. Cover it with a baking sheet, wipe the surface with a cloth dipped in vegetable oil.

At the very bottom, place grated carrots, coarsely chopped onions and greens. Wash the fish fillet, salt, put in large pieces (and even better completely) on the "pillow" of vegetables. Chop the tomatoes fairly large. If the tomatoes are small, it will be enough to cut them into 4 parts. Put the tomatoes next to the fish. Sprinkle the entire dish with lemon juice and sprinkle with chopped herbs.

Wrap the fillet in foil, press the corners well and place in the oven for 20 minutes.

Braised fish according to Dukan

Ingredients:

any fish - 0.8 kg;
onions - 2 pcs.;
low-fat kefir - 1.5 cups;
carrots - 1 pc.;
salt, spices.

Divide the washed and cleaned fish into large parts. Place the chopped onions, carrots in a deep frying pan and fish on top of the vegetables. Salt, add spices. Mix kefir with 50 ml of water and pour the dish with this sauce. Cover the pan with a lid, simmer for 30 minutes.

Dukan fish in a slow cooker

Thanks to the many modes, the slow cooker is able to work real miracles with fish. One steamer mode allows you to get dietary fish cakes and the most delicate fish with a variety of sauces. How to steam Dukan fish in a slow cooker? Salmon will be especially good in this role, which will give you a real pleasure of fishy taste even without additional ingredients.

Ingredients:

salmon - 4 steaks;
water;
salt, spices.

Spread large pieces of salmon well with seasonings and a little salt. Pour water into the multicooker bowl, install a special nozzle for a double boiler and put the fish on it. Turn on the "steam cooking" mode and, at the signal for the end of cooking, take the finished dish.

Simple sauces will make the salmon even more delicious. Try lowering the fish before cooking natural yogurt sugarless. The second option is to coat the steaks with a beaten egg and roll in bran.

Dukan white sauce for fish

Fish is often served with sauces, among which white is almost ideal for any variety. The Dukan diet allows you to enjoy this dish too, making the white sauce absolutely harmless to the figure.

Ingredients:

yolk chicken egg- 2 pcs.;
fat-free natural yogurt - 100 g;
low-fat milk - 100 ml;
salt, black pepper.

Add salt and pepper to your taste to the milk, then pour it in a thin stream into the container with the yolks, stirring constantly. Add yogurt, mix thoroughly until a homogeneous composition is obtained. Use a water bath to warm up the sauce. Serve the sauce with any fish dishes. The gherkins, which can be cut very finely and added to the mixture just before serving, will make its taste even more piquant.

Jellied pie with Dukan fish

It is difficult to spoil such a cake; even novice housewives succeed in it. At the exit, you will get an unusually tender and juicy dish.

Dough Ingredients:

chicken egg - 2 pcs.;
wheat bran - 2 tablespoons;
- 4 tablespoons;
fat-free kefir - 150 ml;
yeast - 11 g (standard package);
baking powder - 0.5 tsp;
sweetener - 1 tablet;
salt, spices.

Filling Ingredients:

chicken egg - 5 pcs.;
canned fish in own juice - 1 can;
onion - 1 pc.

For the test, combine all the ingredients, mix thoroughly, place in a warm place and leave for 40 minutes. Eggs for the filling must be boiled. Finely chop them, mash canned food with a knife or fork. Cut the onion and fry on a non-stick surface. Mix with fish and eggs.

Pour a layer of dough into the mold (about half of the total amount), spread the filling on it and fill with the remaining dough. If you use small molds, you will get interesting "Dukan fish cakes". Bake the cake at 180 degrees for half an hour.