Salmon with Mashed Potatoes - BeeaaB - SaharDiet
BeeaaB
Salmon fish with potato puree is an attractive plate with unique nutritional value, a combination of various flavors in addition to providing omega-3, fiber, a good source of protein and minerals such as selenium, phosphorus, potassium, manganese and copper. Rich in B group vitamins, especially B6, B12 and B9 (folate). Rich in vitamins D, K and C.
In this section, the nutritional values after cooking are provided. To view the nutritional values in their raw state, refer to the cooking method.
The weights of food ingredients change during preparation.
Ingredients for cooking fish
Food item | Value |
---|---|
Fish, salmon, Atlantic, farmed, cooked, dry heat | 100 gr |
Oil, olive, salad or cooking | 1 Tbsp (6 gr) |
Salt, table | 1.5 gr |
Spices, pepper, black | 0.5 tsp (1 gr) |
Ginger root, | 5 gr |
Garlic, | 1 Medium garlic clove (3 gr) |
food cinnamon
Food item | Value |
---|---|
Broccoli, cooked, boiled, drained, without salt | 60 gr |
Potatoes, boiled, cooked without skin, flesh, without salt | 150 gr |
Cauliflower, cooked, boiled, drained, without salt | 60 gr |
Cherry tomatoes, | 60 gr |
Olives, ripe, canned (small-extra large) | 4 Medium size (10 gr) |
Arugula, | 5 gr |
Salt, table | 0.5 tsp (2 gr) |
Spices, pepper, black | 1 tsp (2 gr) |
Butter, salted | 0.5 Matchbox (12.5 gr) |
Preparing and cooking fish
Before doing anything, it is necessary to soak the fish in the ingredients so that it tastes good. First, we chop 1 medium clove (3 grams) of garlic and add 1.5 tablespoons (9 grams) of olive oil, half a teaspoon (2 grams) of salt and Add half a teaspoon (1 gram) of black pepper to it. Then we put 160 grams of salmon fillet in a suitable dish and pour the sauce on it. Dip the fish completely in the mixture. We put 5 grams of sliced ginger on it. Tip: You can use aromatic vegetables such as parsley, tarragon and rosemary. We close the lid of the container and put it in the refrigerator for 30 minutes. During this time, we turn the fish once so that both sides are seasoned. We turn on the oven at 190 degrees Celsius for 10 minutes and let it heat up. We place the flavored fillet on aluminum foil. Pour some of the remaining sauce on the fish. We wrap the foil around the fish and place it in a Pyrex dish or a dish suitable for the oven and leave it in the preheated oven for about 30 minutes. After this time, a fork should be easily inserted into the fish, which shows that the fish is cooked enough. It is cooked. Then we take it out of the oven.
Preparing and cooking vegetables
First, we boil 160 grams of raw potatoes without skin. After it is soft and cooked, drain it and mix it with half a can of matches (16 grams) of butter, half a teaspoon (1 gram) of black pepper, and half a teaspoon (2 grams) of salt and use a fork or an electric meat grinder. It is very important to wash broccoli and cauliflower and remove their germs before consumption. For this, first wash 60 grams of broccoli and 60 grams of cauliflower well, then put it in boiling water with 1 tablespoon of salt and let it boil for 5 minutes. Then we drain it. And we wash it with cold water to wash off the salt. At this stage, we wash the green olives, arugula and cherry tomatoes well, and finally we serve the fish and vegetables in a suitable dish.