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Salmon with Stuffed Mushrooms and Béchamel Sauce
SaharDiet
SaharDiet
Coach Fitness

Salmon with Stuffed Mushrooms and Béchamel Sauce - BeeaaB - SaharDiet

Cooking time in 30 minutes
Servings 1 Person
Point: 34

Salmon with Stuffed Mushrooms and Béchamel Sauce - BeeaaB - SaharDiet

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
9%
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
7%
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

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

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

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.

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