Seafood

Anar TokgözKuhar

Sastojci

• Filet ribe
  750 grams
• Calamari (squid), cleaned and cut into rings
  200 grams
• Škamp
  8 pieces
• Usitnjeni Češnjak
  2 cloves
• Brašno
  2 tablespoons
• Fresh coriander, finely chopped
  2 tablespoons
• Tekuće mlijeko
  100 ml
• Maslinovo ulje
  0.3 cup
• Muškatni oraščić
  0.5 tablespoon
• Salt and black pepper to taste
  0
• Chili pepper to taste
  0

Koraci

1. 1

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

   5 min
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.

   Potreban pribor:

   🍳

   Non-stick skillet

   🍳

   Pyrex dish

   5 min
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.

   5 min
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.

   5 min
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.

   15 min

Nutritivne činjenice

Nutritivne vrijednosti sastojaka (na 100g)

Filet ribena 100g

Energija206 kcal

Proteini22 g

Ukupno masti12 g

Zasićene masti3 g

Monomnezasićene masti5 g

Polinezasićene masti2 g

Kolesterol60 mg

Omega-3 masne kiseline1 g

Omega-6 masne kiseline0.5 g

Vitamin A50 µg

Vitamin B1 (Tiamin)0.1 mg

Vitamin B2 (Riboflavin)0.2 mg

Vitamin B3 (Nijacin)5 mg

Vitamin B5 (Pantotenska kiselina)0.5 mg

Vitamin B60.5 mg

Škampna 100g

Energija99 kcal

Proteini24 g

Ukupno masti0.3 g

Ugljikohidrati0.2 g

Usitnjeni Češnjakna 100g

Energija149 kcal

Proteini6.36 g

Ukupno masti0.5 g

Ugljikohidrati33.06 g

Dijetalna vlakna2.1 g

Ukupno šećera1 g

Brašnona 100g

Energija364 kcal

Proteini10.33 g

Ukupno masti1 g

Ugljikohidrati76.31 g

Dijetalna vlakna2.7 g

Ukupno šećera0.3 g

Tekuće mlijekona 100g

Energija61 kcal

Proteini3.3 g

Ukupno masti3.25 g

Ugljikohidrati4.8 g

Dodani šećeri4.8 g

Vitamin D1.3 mcg

LCarnitine3.3 mg

Maslinovo uljena 100g

Energija884 kcal

Ukupno masti100 g

Muškatni oraščićna 100g

Energija525 kcal

Proteini5.84 g

Ukupno masti36.31 g

Ugljikohidrati49.29 g

Dijetalna vlakna20.8 g

* Nutritivne vrijednosti su približne i na njihov izračun mogu utjecati vrsta sastojka te načini uzgoja, skladištenja i kuhanja.

Prehrambene značajke i oznake