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What is a balanced menu?

A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.
 
MyMenu IQ™ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

What does the MyMenu IQ™ score mean ?
Room for Balance Improvement (0 - 44)
This menu has room to improve its nutritional balance to help you meet dietary and nutritional recommendations.
Good Balance (45 - 69)
This menu has great nutritional balance, providing a good variety of food groups and key nutrients.
Great Balance (70 - 100)
This menu has great nutritional balance, providing a good variety of food groups and key nutrients.
The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data.
Protein
40.6g / 29%
Carbohydrates
19.1g / 13%
Fats
34.4g / 57%
The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

Nutritional tips

  • Unleash your creations with MAGGI's delicious and healthy products. Did you know that adding vegetables and vegetables at the last step of cooking will help vegetables retain their natural color and nutrients?
  • Did you know that adding vegetables and vegetables at the last step of cooking will help them retain their natural color and nutrients?
  • Remember to supplement Vitamin C from oranges, pineapples, lemons to help the body metabolize iron This dish has enough salt and cooking oil needed to give you a healthy and delicious meal! You don't need anything extra!
Global Main course

Fish with Béchamel and Egg Sauce

0
15Min
Easy

Ingredients

-
6 Servings
+

This dish has been optimized for 6 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes: here

750  g
White fish fillet
2  tbsp
Vegetable Oil
0.25  tsp
Ground Black Pepper
2  tbsp
Coriander leaves, chopped
1.5  tbsp
Butter
1  Medium
Onion, sliced
4  cups
Milk
1  Sachet
MAGGI® Bechamel Mix
3  pieces
Eggs
0.5  cup
Mozzarella cheese

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Recipe Adimo
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Nutrition Value

Energy
546.37 kcal
Protein
40.63 g
Carbohydrates
19.09 g
Fats
34.4 g
Information per serving
Lets Cook

Instruction

15 Minutes
Step 1
0 Min
Combine fish fillets with oil, black pepper and coriander. Season with salt to taste. Marinate in fridge for 1 hour.
Step 2
0 Min
Using a non-stick frying pan, pan-fry the fish fillets until they become golden brown. Remove and place them on a baking dish.
Step 3
0 Min
Meanwhile, melt butter in a large saucepan, add and cook onions over medium heat for 3-4 minutes or until tender.
Step 4
0 Min
Add milk and MAGGI® Béchamel Mix, bring to boil under constant stirring and cook for 2-3 minutes or until the sauce thickens. Remove from heat and stir in the grated cooked eggs.
Step 5
0 Min
Spoon the béchamel sauce over the fish, sprinkle with the grated cheese.
Step 6
0 Min
Bake in a 200°C preheated oven for 8-10 minutes.
Step 7
0 Min
Serve with rice or potato.
Fish with Béchamel and Egg Sauce

Step 1 of 7

Combine fish fillets with oil, black pepper and coriander. Season with salt to taste. Marinate in fridge for 1 hour.

Fish with Béchamel and Egg Sauce

Step 2 of 7

Using a non-stick frying pan, pan-fry the fish fillets until they become golden brown. Remove and place them on a baking dish.

Fish with Béchamel and Egg Sauce

Step 3 of 7

Meanwhile, melt butter in a large saucepan, add and cook onions over medium heat for 3-4 minutes or until tender.

Fish with Béchamel and Egg Sauce

Step 4 of 7

Add milk and MAGGI® Béchamel Mix, bring to boil under constant stirring and cook for 2-3 minutes or until the sauce thickens. Remove from heat and stir in the grated cooked eggs.

Fish with Béchamel and Egg Sauce

Step 5 of 7

Spoon the béchamel sauce over the fish, sprinkle with the grated cheese.

Fish with Béchamel and Egg Sauce

Step 6 of 7

Bake in a 200°C preheated oven for 8-10 minutes.

Fish with Béchamel and Egg Sauce

Step 7 of 7

Serve with rice or potato.

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