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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.

What is the energy content breakdown?

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!

MyMenu IQ™

Fish with Béchamel and Egg Sauce

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Global Main course

Fish with Béchamel and Egg Sauce

Name: Fish with Béchamel and Egg Sauce
Prep time: PM0.00T
Cook time: PM15.00T
Total time: PM15.00T
Cuisine: Global

(0)

15Min

Easy

Ingredients

6 Servings

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

Copy

Nutrition Value

Energy

546.37 kcal

Protein

40.63 g

Carbohydrates

19.09 g

Fats

34.4 g

Information per serving

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.

Step 1 of 7

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

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.

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.

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.

Step 5 of 7

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

Step 6 of 7

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

Step 7 of 7

Serve with rice or potato.

Recipe PDF

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Nutritional tips

Fish with Béchamel and Egg Sauce

Fish with Béchamel and Egg Sauce

Fish with Béchamel and Egg Sauce

Ingredients

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