Page 113 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

Grilled talapia:
1. Season the fillets with pepper, salt, grated garlic, and lime juice.
2. In a non- stick skillet add a drizzle of olive oil and grill the fillets over medium heat
for 3-4 minutes. Flip the fillets and add the halved tomatoes. Grill for an additional
3-4 minutes.

Quinoa salad:
1. Rinse and cook quinoa for 15 minutes with 2 cups of boiling water. Drain. Cook
broccolini in boiling water for 4 minutes. When cooled, mix with quinoa and others
ingredients. Add seasoning. Allow it to cool for 15 minutes and assemble the plate
with grilled tilapia.
2. Make the quinoa salad first, while its cools, prepare the tilapia fillets! Enjoy!!!
Nutritional Analysis

Source: Software NutriDiet®
Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Tilapia fillets 400 392 80.32 32 - - 0.8 56 -
Quinoa 170 567.8 25.5 - 115.6 - 3.8 190.4 8.5
Japanese 300 75 10.8 0.9 12 - 1.8 258 8.7
brocolis
Cashew nuts 50 278 8.94 18.5 18.86 - 0.9 12 -
Red onion 150 58.5 2.55 0.15 13.3 - 0.3 21 3.3
Garlic 13 14.69 0.49 0.0052 3.1 - 0.10 1.82 0.55
Lima juice 55 17.6 0.49 0.055 6.10 - 0.11 28.05 0.66
Cherry 100 21 0.8 - 5.1 - 0.3 7 2.3
tomatoes
Olive oil 40ml 360 - 40 - - - - -
Black pepper - - - - - - - - -
Salt 10 - - - - - - - -
TOTAL 446.14 32.35 22.09 36.76 - 2.02 143.56 6.0
Total 4 1784.59 129.4 91.69 174.06 - 8.11 574.27 24.01
serves

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