Fish and Shrimp with Bechamel

نعيم المدقيChef

Ingredients

• Fish Fillet
  1 kilogram
• Shrimp, boiled and peeled
  250 grams
• Calamari, cleaned
  250 grams
• Liquid milk
  1 cup
• Grated Parmesan cheese
  250 grams
• Butter
  3 teaspoons
• Flour
  1 tablespoon
• Salt and black pepper to taste
  0

Steps

1. 1

   To prepare the bechamel sauce, melt the butter in a pot over heat, then sprinkle in salt, pepper, and flour while stirring.

   Required Tools:

   Pot

   5 min
2. 2

   Gradually pour in the milk while continuously stirring until the sauce thickens.

   5 min
3. 3

   Spread the fish fillets in a buttered baking tray, place the shrimp and calamari on top, and pour the sauce evenly over the entire tray.

   Required Tools:

   Tray

   5 min
4. 4

   Sprinkle the cheese over the sauce and place the tray in a preheated oven for 20 minutes until the cheese melts and the top is golden.

   20 min
5. 5

   Serve this dish hot with rice.

   5 min

Nutrition Facts

Ingredients Nutritional Facts (per 100g)

Fish Filletper 100g

Energy206 kcal

Protein22 g

Total Fat12 g

Saturated Fat3 g

Monounsaturated Fat5 g

Polyunsaturated Fat2 g

Cholesterol60 mg

Omega-3 Fatty Acids1 g

Omega-6 Fatty Acids0.5 g

Vitamin A50 µg

Vitamin B1 (Thiamin)0.1 mg

Vitamin B2 (Riboflavin)0.2 mg

Vitamin B3 (Niacin)5 mg

Vitamin B5 (Pantothenic Acid)0.5 mg

Vitamin B60.5 mg

Liquid milkper 100g

Energy61 kcal

Protein3.3 g

Total Fat3.25 g

Carbohydrate4.8 g

Added Sugars4.8 g

Vitamin D1.3 mcg

LCarnitine3.3 mg

Butterper 100g

Energy717 kcal

Protein0.85 g

Total Fat81 g

Carbohydrate0.1 g

Total Sugars0.1 g

Flourper 100g

Energy364 kcal

Protein10.33 g

Total Fat1 g

Carbohydrate76.31 g

Dietary Fiber2.7 g

Total Sugars0.3 g

* Nutritional values are approximate and calculations may be affected by ingredient type, farming, storage, and cooking methods.

Dietary Features & Tags