Page 111 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

Fish:
1. Marinate fish fillets with 5cc of natural lemon juice. Season with spices, salt, and
pepper on both sides of the fillets. Heat water in a pan over medium heat for
3 minutes or grill until the fillets are golden brown on both sides.
Omelette:
1. Remove the thick stems from the chard and blanch the leaves in boiling water
(15-20 seconds). Drain, squeeze, and chop the cooked leaves.
2. Heat a pu of cooking spray in a pan approximately 10cm in diameter. Add the
chopped onion and granulated garlic. Cook until the onion is soft and transparent.
Set aside.
3. In a bowl, beat the egg whites until sti. Season with sea salt, white pepper, and
oregano. Beat a little more to integrate and then add the yolk. Add the chard and
the sautéed mixture. Mix with folding movements.
5. Heat the remaining oil in the same pan where the onion was cooked. Once it
is hot, add the chard mixture. Cook until firm and the edges are golden brown
(approximately 5 minutes). Using a pot lid or a plate, flip the omelette and cook
on the other side; it will take about 5-8 more minutes.
Nutritional Analysis

Source: Tabla de composición de alimentos”, 2018, Authors: Isabel Zacarías H. Lorena Barrios L.
Carmen Gloria González G. Tomara Loe W. Gloria Vera A

Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Golden fish 100 72.5 16.5 0.5 - - - - -
Chard 90 18 1.69 0.07 3.73 1.68 2.03 51.93 2.79
Egg 50 80 6.75 5 Tr Tr 1 22.5 -
Onions 10 3.8 0.12 0.02 0.86 0.42 0.02 2 0.16
Olive oil 5 44.85 - 4.99 - - 0.02 0.01 -
Lemon juice 5 1.25 0.02 - 0.43 0.15 - 0.35 0.02
Garlic 1 1.48 0.06 0.01 0.33 0.11 0.02 1.81 0.02
Oregano 0.25 2 - 0.45 Tr Tr - - 0.2
Salt 0.25 - - - - - - 0.03 -
White pepper 0.25 - - - - - - - -
TOTAL 223.88 25.14 11.04 5.35 2.36 3.09 78.63 3.19

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