Salmon with Stuffed Mushrooms and Béchamel Sauce - BeeaaB - SaharDiet

BeeaaB

Omega -3 salmon and protein and fungus are high in vitamin D and antioxidants that make it a nutritious and nutritious meal for heart health.

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

39%

Carbohydrate

20%

Protein

31%

Threonine

70%

Isoleucine

79%

Leucine

62%

Lysine

73%

Valine

72%

Tryptophan

80%

Histidine

67%

Tyrosine + Phenylalanine

75%

Methionine + Cysteine

68%

Fat

66%

Essential Fatty Acids (PUFA)

23%

Omega-3

26%

Omega-6

21%

MUFA

74%

SFA

89%

Cholesterol

34%

Trans fats

62%

Fiber

16%

Water

14%

Total Sugar

32%

Vitamins

vitamin c

17%

Thiamine vitamin b1

53%

Riboflavin vitamin b2

65%

Niacin vitamin b3

75%

Pantothenic acid vitamin b5

56%

Pyridoxine vitamin b6

96%

Folate vitamin b9

20%

Cobalamin vitamin b12

181%

Choline

34%

vitamin a

62%

vitamin d

88%

vitamin k

16%

vitamin e

32%

Minerals

Calcium

46%

Iron

27%

Magnesium

30%

Sodium

115%

Zinc

25%

Selenium

107%

Potassium

45%

Phosphorus

98%

Manganese

41%

Copper

57%

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 in the abdominal mushrooms full and rounded

Food itemValue

Mushrooms, white, boiled, drained, without salt20 gr

Potatoes, boiled, cooked without skin, flesh, without salt120 gr

Salt, table0.5 tsp (2 gr)

low fat milk0.5 Glass (76 gr)

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

Cherry tomatoes,50 gr

Butter, salted0.5 Matchbox (12.5 gr)

Ingredients Sauce

Food itemValue

Butter, salted1 Matchbox (25 gr)

Wheat flour, whole-grain1 Tbsp (13 gr)

low fat milk1 Mug (230 gr)

Salt, table0.2 gr

Spices, pepper, black0.2 gr

Spices, mace, ground0.2 gr

Cream, whipped, cream topping, pressurized1 Tbsp (15 gr)

Preparation and cooking fish

First of all, we need to sleep in the ingredients to taste well. First, we crush a medium (3 grams) garlic and add 2 tablespoons (12 grams) of olive oil, 0.5 grams of salt and half a teaspoon (2 g) of black pepper. Then put 5 grams of salmon fillet in a suitable container and pour the sauce over it. We completely impregnate the fish into the mixture. Put 5 grams of cut ginger on it. Note: You can use aromatic vegetables such as parsley, tarragon and rosemary. We close the container and refrigerate for 5 minutes. During this time, we return the fish to taste on both sides. We turn the oven to 2 ° C for 5 minutes and allow to warm. Put the flavored fish on the aluminum foil. Pour some of the sauce in the remaining container on the fish. We wrap the foil around the fish and place it in a pyrex container or a suitable oven container and put in a preheated oven for about 5 minutes. After that, a fork should be easily dipped in the fish, indicating that the fish is sufficiently cooked. Then we get out of the oven.

Preparation and baking of abdominal mushrooms

First, boil 5 grams of raw potatoes without skin. After the cooked and cooked it is rich and half a tbsp (12.5 g) butter and half a teaspoon (1 g) of black pepper, 1 gram of salt and half a cup of low -fat milk mixture and pure it with a fork or electric meat. Then drain it and cool with cold water to wash the salt. At this point, place the mushroom in the dish and fill it with the potato puree we have prepared in advance. Then we put olives and tomatoes as a food as a food.

Preparation of sauce

First, melt 1 butter match in a pot and then add a tablespoon of flour and saute for 2 minutes. Then add 1 tablespoon of cream and then add 1 glass of milk and stir constantly to thicken the sauce. Finally, add the salt, pepper and nutmeg. Then remove from the flame and fill it over the fungus.