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Salmon with Mashed Potatoes - BeeaaB - SaharDiet

Cooking time in an hour

Servings 1 Person

BeeaaB Point: 35

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.

The comprehensive nutrient analysis and nutrition table is based on approximately 1 Meal of Salmon with Mashed Potatoes and takes into account daily calorie and macronutrient needs, including carbohydrates with a breakdown of daily carbohydrate distribution, required fiber, necessary fats categorized into polyunsaturated fats, monounsaturated fats, saturated fats, trans fats, cholesterol, essential omegas such as omega-3 and omega-6, as well as DHA, and proteins with a breakdown of essential and semi-essential amino acids, and all daily requirements for micronutrients such as vitamins and major and minor minerals in the diet of Male 51-year-old individual with a height of 187 centimeters, weight of 82.85 kilograms, and with specified aerobic physical activity in terms of time, intensity, and duration on a daily basis.

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Calories

23%

Carbohydrate

14%

Protein

23%

Threonine

72%

Isoleucine

80%

Leucine

62%

Lysine

76%

Valine

74%

Tryptophan

80%

Histidine

68%

Tyrosine + Phenylalanine

76%

Methionine + Cysteine

68%

Fat

37%

Essential Fatty Acids (PUFA)

21%

Omega-3

26%

Omega-6

11%

MUFA

43%

SFA

38%

Cholesterol

18%

Trans fats

21%

Fiber

23%

Water

10%

Total Sugar

Vitamins

vitamin c

72%

Thiamine vitamin b1

48%

Riboflavin vitamin b2

23%

Niacin vitamin b3

69%

Pantothenic acid vitamin b5

62%

Pyridoxine vitamin b6

106%

Folate vitamin b9

39%

Cobalamin vitamin b12

118%

Choline

31%

vitamin a

26%

vitamin d

87%

vitamin k

97%

vitamin e

25%

Minerals

Calcium

11%

Iron

30%

Magnesium

24%

Sodium

108%

Zinc

13%

Selenium

80%

Potassium

40%

Phosphorus

58%

Manganese

42%

Copper

52%

In this section, nutritional values are provided for the cooked dish. For raw ingredient amounts, please refer to the cooking instructions.

The weights of ingredients may change during preparation.

Ingredients for cooking fish

Food itemValue

Fish, salmon, Atlantic, farmed, cooked, dry heat100 gr

Oil, olive, salad or cooking1 Tbsp (6 gr)

Salt, table1.5 gr

Spices, pepper, black0.5 tsp (1 gr)

Ginger root,5 gr

Garlic,1 Medium garlic clove (3 gr)

food cinnamon

Food itemValue

Broccoli, boiled, drained, without salt60 gr

Potatoes, boiled, cooked without skin, flesh, without salt150 gr

Cauliflower, boiled, drained, without salt60 gr

Cherry tomatoes,60 gr

Olives, ripe, canned (small-extra large)4 Medium size (10 gr)

Arugula,5 gr

Salt, table0.5 tsp (2 gr)

Spices, pepper, black1 tsp (2 gr)

Butter, salted0.5 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 well. First, we chop 1 medium clove (3 grams) of garlic and add 1 tablespoon (6 grams) of olive oil, 1.5 grams of salt and half Add 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. Note: 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 easily go into the fish, which indicates The fish is sufficiently 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 (12.5 grams) of butter, 1 teaspoon (2 grams) of black pepper, and half a teaspoon (2 grams) of salt and use a fork or an electric meat grinder. We puree it. 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.