Fish and Shrimp with Bechamel

نعيم المدقيChef

Ingredjenti

• Filet ta' ħut
  1 kilogram
• Shrimp, boiled and peeled
  250 grams
• Calamari, cleaned
  250 grams
• Ħalib likwidu
  1 cup
• Grated Parmesan cheese
  250 grams
• Butir
  3 teaspoons
• Farina
  1 tablespoon
• Salt and black pepper to taste
  0

Passi

1. 1

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

   Għodda meħtieġa:

   Kazzola

   recipe.minutes
2. 2

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

   recipe.minutes
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.

   Għodda meħtieġa:

   Tazza

   recipe.minutes
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.

   recipe.minutes
5. 5

   Serve this dish hot with rice.

   recipe.minutes

Fatti tan-Nutrizzjoni

Fatti Nutrizzjonali tal-Ingredjenti (għal kull 100g)

Filet ta' ħutgħal kull 100g

Enerġija206 kcal

Proteini22 g

Xaħam Totali12 g

Xaħam Saturat3 g

Xaħam Monounsaturat5 g

Xaħam Polyunsaturat2 g

Kolesterol60 mg

Aċidi Xaħmija Omega-31 g

Aċidi Xaħmija Omega-60.5 g

Vitamina A50 µg

Vitamina B1 (Thiamin)0.1 mg

Vitamina B2 (Riboflavin)0.2 mg

Vitamina B3 (Niacin)5 mg

Vitamina B5 (Acid Pantoteniku)0.5 mg

Vitamina B60.5 mg

Ħalib likwidugħal kull 100g

Enerġija61 kcal

Proteini3.3 g

Xaħam Totali3.25 g

Karboidrati4.8 g

Zokkor Miżjud4.8 g

Vitamina D1.3 mcg

LCarnitine3.3 mg

Butirgħal kull 100g

Enerġija717 kcal

Proteini0.85 g

Xaħam Totali81 g

Karboidrati0.1 g

Zokkor Totali0.1 g

Farinagħal kull 100g

Enerġija364 kcal

Proteini10.33 g

Xaħam Totali1 g

Karboidrati76.31 g

Fibri Dietetiċi2.7 g

Zokkor Totali0.3 g

* L-informazzjoni nutrizzjonali hija approssimattiva u l-kalkolu tagħha jista' jiġi affettwat mit-tip ta' ingredjent u mill-metodi ta' kultivazzjoni, ħażna u tisjir.

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