Seafood

Anar TokgözCocinero

Ingredientes

• Filete de pescado
  750 grams
• Calamari (squid), cleaned and cut into rings
  200 grams
• Camarón
  8 pieces
• Ajo Machacado
  2 cloves
• Harina
  2 tablespoons
• Fresh coriander, finely chopped
  2 tablespoons
• Leche líquida
  100 ml
• Aceite de oliva
  0.3 cup
• Nuez moscada
  0.5 tablespoon
• Salt and black pepper to taste
  0
• Chili pepper to taste
  0

Pasos

1. 1

   Cut the fish fillets into three crosswise pieces and sprinkle with flour along with the calamari rings and shrimp.

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2. 2

   Heat a non-stick skillet over the fire, add olive oil, and fry the fish pieces one by one lightly, then place them in a greased Pyrex dish with olive oil.

   Herramientas necesarias:

   🍳

   Non-stick skillet

   🍳

   Pyrex dish

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3. 3

   Lightly fry the calamari rings and sprinkle them over the fish, then fry the shrimp in the same way and place them over the calamari.

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4. 4

   In the same skillet, fry the garlic and coriander in olive oil, add the remaining flour, then add the milk and let it boil for two minutes until the mixture thickens.

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5. 5

   Add the cheese and mix for one minute over the heat until the cheese melts, add the nutmeg and mix gently, then pour over the seafood and place in the oven for a quarter of an hour until all ingredients are cooked and browned.

   recipe.minutes

Datos nutricionales

Información nutricional de los ingredientes (por 100g)

Filete de pescadopor 100g

Energía206 kcal

Proteínas22 g

Grasa total12 g

Grasa saturada3 g

Grasa monoinsaturada5 g

Grasa poliinsaturada2 g

Colesterol60 mg

Ácidos grasos Omega-31 g

Ácidos grasos Omega-60.5 g

Vitamina A50 µg

Vitamina B1 (Tiamina)0.1 mg

Vitamina B2 (Riboflavina)0.2 mg

Vitamina B3 (Niacina)5 mg

Vitamina B5 (Ácido pantoténico)0.5 mg

Vitamina B60.5 mg

Camarónpor 100g

Energía99 kcal

Proteínas24 g

Grasa total0.3 g

Carbohidratos0.2 g

Ajo Machacadopor 100g

Energía149 kcal

Proteínas6.36 g

Grasa total0.5 g

Carbohidratos33.06 g

Fibra dietética2.1 g

Azúcares totales1 g

Harinapor 100g

Energía364 kcal

Proteínas10.33 g

Grasa total1 g

Carbohidratos76.31 g

Fibra dietética2.7 g

Azúcares totales0.3 g

Leche líquidapor 100g

Energía61 kcal

Proteínas3.3 g

Grasa total3.25 g

Carbohidratos4.8 g

Azúcares añadidos4.8 g

Vitamina D1.3 mcg

LCarnitine3.3 mg

Aceite de olivapor 100g

Energía884 kcal

Grasa total100 g

Nuez moscadapor 100g

Energía525 kcal

Proteínas5.84 g

Grasa total36.31 g

Carbohidratos49.29 g

Fibra dietética20.8 g

* La información nutricional es aproximada y su cálculo puede verse afectado por el tipo de ingrediente y los métodos de cultivo, almacenamiento y cocción.

Características y etiquetas dietéticas