Page 121 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Rinse the fish with water and lemon.
2. Season with salt, garlic, oregano and basil.
3. Marinate for 15 minutes, then drain.
4. Cut into cubes and place in the processor.
5. Add the cream cheese, egg (white and yolk), coriander, basil, chopped olives and
cornstarch.
6. Blend everything in the food processor, mixing well.
7. Adjust the salt point and set aside.
8. Grease an ovenproof dish and sprinkle lightly with wheat flour.
9. Place the spoonfuls of dough in your hand. Press the dough, shaping the mini pies
with your hands in the desired size and shape.
10. Bake at 250 degrees for 15 minutes.
11. Turn the mini pies into the ovenproof dish. Bake until the mini pies are golden brown
for another 15 minutes.
12. Serve hot.
The shape and size of the mini fish pies can be variable, optional.
The mini fish pies can be served with broccoli rice or colourful raw salad.

Nutritional Analysis
Source: For analysis, the Brazilian food composition table was used. TACO 4 revised and expanded
th
edition. Ministry of Health
Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
White hake 100 111.0 16.3 4.6 - - 0.2 16 -
Egg 50 71.6 6.5 4.45 0.8 - 0.8 21 -
Cream cheese 25 64.25 2.4 5.85 0.6 - 0.03 64.75 -
Cornstarch 15 54.0 1.47 0.21 11.26 - 0.15 2.7 4.65
Lemon juice 30ml 4.20 0.09 - 1.56 - 0.03 3.0 -
Coriander 2 6.18 0.41 0.20 0.96 - 1.62 15.68 0.74
Basil 3 0.63 0.06 0.12 0.10 - 0.03 6.33 0.99
Green olives 10 13.70 0.09 1.47 0.41 - 0.02 4.6 0.38
TOTAL 325.56 27.32 16.90 15.69 - 2.88 134.06 6.76

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