Fish and Shrimp with Bechamel

نعيم المدقيKokk

Ingredienser

• Fiskefilet
  1 kilogram
• Shrimp, boiled and peeled
  250 grams
• Calamari, cleaned
  250 grams
• Flytende melk
  1 cup
• Grated Parmesan cheese
  250 grams
• Smør
  3 teaspoons
• Mel
  1 tablespoon
• Salt and black pepper to taste
  0

Trinn

1. 1

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

   Nødvendig utstyr:

   Kjele

   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.

   Nødvendig utstyr:

   Bakke

   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

Ernæringsfakta

Næringsinnhold i ingredienser (per 100g)

Fiskefiletper 100g

Energi206 kcal

Protein22 g

Total fett12 g

Mettede fettsyrer3 g

Enenumettede fettsyrer5 g

Flerumettede fettsyrer2 g

Kolesterol60 mg

Omega-3 fettsyrer1 g

Omega-6 fettsyrer0.5 g

Vitamin A50 µg

Vitamin B1 (Tiamin)0.1 mg

Vitamin B2 (Riboflavin)0.2 mg

Vitamin B3 (Niacin)5 mg

Vitamin B5 (Pantotensyre)0.5 mg

Vitamin B60.5 mg

Flytende melkper 100g

Energi61 kcal

Protein3.3 g

Total fett3.25 g

Karbohydrat4.8 g

Tilsatt sukker4.8 g

Vitamin D1.3 mcg

LCarnitine3.3 mg

Smørper 100g

Energi717 kcal

Protein0.85 g

Total fett81 g

Karbohydrat0.1 g

Sukkerarter totalt0.1 g

Melper 100g

Energi364 kcal

Protein10.33 g

Total fett1 g

Karbohydrat76.31 g

Kostfiber2.7 g

Sukkerarter totalt0.3 g

* Næringsinnholdet er omtrentlig, og beregningen kan påvirkes av ingredienstype samt dyrkings-, lagrings- og tilberedningsmetode.

Diettegenskaper og tagger