Salmon with Stuffed Mushrooms and Béchamel Sauce - BeeaaB - SaharDiet

Name: Salmon with Stuffed Mushrooms and Béchamel Sauce
Prep time: 30 min
Cook time: 30 min
Yield: 1
Ingredients: Fish, salmon, Atlantic, farmed, cooked, dry heat 100 gr; Oil, olive, salad or cooking 2 Tbsp (12 gr); Salt, table 0.5 gr; Spices, pepper, black 0.5 tsp (1 gr); Ginger root, 0.5 gr; Garlic, 1 Medium garlic clove (3 gr); Lemon peel, 0.2 gr; Spices, saffron 0.2 gr; Mushrooms, white, boiled, drained, without salt 20 gr; Potatoes, boiled, cooked without skin, flesh, without salt 50 gr; Salt, table 0.5 tsp (2 gr); low fat milk 30 gr; Olives, pickled, canned or bottled, green 6 Medium size (15 gr); Cherry tomatoes, 40 gr; Butter, salted 0.25 Matchbox (6.25 gr); Butter, salted 0.25 Matchbox (6.25 gr); Wheat flour, whole-grain 8 gr; low fat milk 40 gr; Salt, table 0.2 gr; Spices, pepper, black 0.2 gr; Spices, mace, ground 0.2 gr; Cream, whipped, cream topping, pressurized 1 Dsp (7 gr)

Cooking time in 30 minutes

Servings 1 Person

Point: 34

BeeaaB

Salmon is rich in omega-3 and protein and mushrooms are rich in vitamin D and antioxidants, which makes this food a heart-healthy and nutritious meal.

The comprehensive nutrient analysis and nutrition table is based on approximately 1 Meal of Salmon with Stuffed Mushrooms and Béchamel Sauce 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

Protein

22%

Threonine

65%

Isoleucine

73%

Leucine

57%

Lysine

69%

Valine

66%

Tryptophan

71%

Histidine

63%

Tyrosine + Phenylalanine

67%

Methionine + Cysteine

63%

Fat

41%

Essential Fatty Acids (PUFA)

20%

Omega-3

19%

Omega-6

15%

MUFA

55%

SFA

40%

Cholesterol

20%

Trans fats

21%

Fiber

11%

Water

Total Sugar

10%

Vitamins

vitamin c

12%

Thiamine vitamin b1

40%

Riboflavin vitamin b2

28%

Niacin vitamin b3

65%

Pantothenic acid vitamin b5

47%

Pyridoxine vitamin b6

72%

Folate vitamin b9

14%

Cobalamin vitamin b12

132%

Choline

23%

vitamin a

25%

vitamin d

88%

vitamin k

13%

vitamin e

27%

Minerals

Calcium

14%

Iron

20%

Magnesium

18%

Sodium

97%

Zinc

13%

Selenium

89%

Potassium

27%

Phosphorus

58%

Manganese

30%

Copper

39%

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 cooking2 Tbsp (12 gr)

Salt, table0.5 gr

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

Ginger root,0.5 gr

Garlic,1 Medium garlic clove (3 gr)

Lemon peel,0.2 gr

Spices, saffron0.2 gr

Ingredients of stuffed mushrooms and cinnamon

Food itemValue

Mushrooms, white, boiled, drained, without salt20 gr

Potatoes, boiled, cooked without skin, flesh, without salt50 gr

Salt, table0.5 tsp (2 gr)

low fat milk30 gr

Olives, pickled, canned or bottled, green6 Medium size (15 gr)

Cherry tomatoes,40 gr

Butter, salted0.25 Matchbox (6.25 gr)

Ingredients for sauce

Food itemValue

Butter, salted0.25 Matchbox (6.25 gr)

Wheat flour, whole-grain8 gr

low fat milk40 gr

Salt, table0.2 gr

Spices, pepper, black0.2 gr

Spices, mace, ground0.2 gr

Cream, whipped, cream topping, pressurized1 Dsp (7 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 a medium clove (3 grams) of garlic and add 2 tablespoons (12 grams) of olive oil, 0.5 grams of salt and half a teaspoon (1 gram) of black pepper. 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. Place the seasoned fish 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 indicates that the fish is sufficiently cooked. Then we take it out of the oven. Approximate preparation time: 30 minutes.

Preparation and cooking of stuffed mushrooms

First, we boil 60 grams of raw potatoes without skin. After it is soft and cooked, we drain it and mix it with a quarter can of matches (6.25 grams) of butter and half a teaspoon (1 gram) of black pepper, 2 grams of salt and low-fat rice and puree it with a fork or an electric meat grinder. Then we wash a large white mushroom (35 grams) well and then put it in boiling water with 1 gram of salt and let it sit for 3 minutes. to boil Then we drain it and wash it with cold water to wash off the salt. At this stage, we put the mushroom in a serving plate and fill it with the potato puree that we have prepared in advance. Then we put olives and cherry tomatoes next to it as a garnish. Approximate preparation time 20 minutes

making sauce

First melt the butter in a pot and then add the flour and fry for 2 minutes. Next, add cream and then milk slowly and stir continuously until the sauce thickens. At the end, add salt, pepper and nutmeg. Then take it off the flame and pour it on the stuffed mushroom.