A healthy meal of fish..

* A healthy meal of fish:
 

* Ingredients:

4 teaspoons low-fat margarine
1 / 2 cup chopped onions into small pieces
1 / 2 cup celery cut into small pieces
1 / 2 cup potatoes cut into cubes
1 / 4 spoon a small white pepper
1 / 2 1 teaspoon thyme
1 / 2 teaspoon dill small
Small tablespoons flour
1 / 2 kg tomatoes, chopped into small pieces
4 cups skim milk
Slamon 200 grams (dry of oil saved it)
Small tablespoons parsley
1 cup cheddar cheese sliced

* Method:

- One teaspoon of melted margarine in a large bowl.
- Icouh celery and onions in butter with continuous stirring.
- Add the potatoes and enough water to cover the mixture and leave it until the maturity of the potatoes.
- The remaining quantity of melted margarine and mix two spoons of flour to form and dignity.
- Add some of the milk with whipping mixture well until soft.
- Add the potato mixture with the addition of the remaining quantity of milk.
- Raise the mixture over medium heat, stirring continuously until it imposes heavy texture.
- Add the spices and salmon, tomatoes, parsley and leave but not to boiling, and can add more flour to the mixture as desired.
- Add cheese before serving immediately, just expose it to heat up to melt.
- Add salt and pepper.

* Equal to the amount of these per meal = 360 grams.
* Give this meal = six volumes.

* Nutritional value / amount:

Calories = 262
Total fat = 9 gm
Saturated fat 1 gram =
Cholesterol = 33 mg
Sodium (salt) = 552 mg
Carbohydrates = 24 grams
Protein = 21 grams
Fiber = 2 grams