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

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

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 in the abdominal mushrooms full and rounded

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 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)

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, cook 60 grams of raw potatoes without skin. After the cooked and cooked, rinse and mix with a quarter of the matches (6.25 g) and half a teaspoon (1 g) of black pepper, 2 grams of salt and low -fat, 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 the butter in a pot and then add the flour and saute for 2 minutes. Then add the cream and then the milk gently 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.