healthy recipe

Salmon, Rice and Vegetable Gratin

Salmon, Rice and Vegetable Gratin calory
Nutrtional Value(per serving)
Calories
Protein
Fat
Carbohydrates
Dietary fiber
Calcium
Iron
Vitamin A (effective)
Vitamin D
Vitamin B1
Vitamin C
Salt equivalent
@497kcal
19.9g
18.3g
60.4g
2.6g
211mg
2.3mg
966IU
522IU
0.3mg
34mg
2.1g


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Serves 1
Polished rice
Water
Salmon
Salt
Pepper
Oil
Spinach
Salt (for boiling)
Potatoes
Milk
Salt
Milk
Butter
Flour
Salt
Pepper
Onion
Parmesan cheese
(grated)
Shredded cheese
Butter
(to coat the dish)
50g
75cc
40g
0.3g
Small amount
1g
30g
-
50g
5g
0.4g
100cc
8g
8g
0.8g
Small amount
20g
3g

5g
-

Procedure

‚P. Rinse the rice well and soak in water 1.5 times the amount of the rice for 30 minutes. Cook in a rice cooker.
‚Q. Remove the skin from the salmon and cut into bite-sized pieces. Sprinkle with salt and pepper. Heat oil in a frying pan, fry the salmon and break it into small pieces.
‚R. Combine the cooked rice and the salmon prepared in 2.
‚S. Rinse the spinach and boil in salted water for 2-3 minutes. Soak in cold water to cool, squeeze dry and cut into bite-sized pieces.
‚T. Boil the potatoes with the skin until tender. Skin them while hot and strain. Add the milk and salt and mix well. Place the strained potatoes in a pastry bag.
‚U. Melt the butter in a pan and fry the onion, thinly sliced, until the color turns clear without browning. Add the flour after sifting and fry over low heat. Gradually stir in the milk to make white sauce. Season with salt and pepper.
‚V. Coat a baking dish with butter and spread the rice prepared in 3. Spread the spinach over the rice and pour the white sauce over it. Squeeze out the strained potatoes along the edge of the dish, and sprinkle with both the shredded and Parmesan cheese.
‚W. Bake in an oven at 200oC for 6-7 minutes until the surface turns golden brown.

memo
ECalcium is indispensable for healthy bones and teeth, as well as for maintaining a healthy heart. The vitamin D contained in salmon increases the absorption rate of calcium.


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