Page 139 - IFSO Cookbook 2024 PRINT.indd
P. 139

International
           Healthy Recipes Vol.3


           Cooking Instructions

           ● Begin to prepare the salmon about 2½ hours before intended service. Remove it from
             its vacuum-sealed pouch, and place it in a glass casserole dish, skin side down.
           ● Use a toothpick to pierce the flesh in several spots to allow the marinade to seep into
             the flesh. Drizzle 1 Tablespoon of the vinegar over the fish and smooth to distribute.
             Cover and refrigerate about 2 hours (2-4 hours will allow it to marinate without
             aecting the fish’s texture).
           ● About 45 minutes before service, preheat the oven to 177°C (350°F). Remove the
             marinated salmon from the refrigerator and uncover it. Allow it to stand at room
             temperature for 15 minutes.
           ● Transfer the salmon to the preheated oven, and bake uncovered for 20-30 minutes.
             The final baked fish should be mostly firm with a fair amount of silkiness. A
             thermometer inserted in the thickest piece of the fish should register as 49°C
             (120° F) for wild salmon (which is leaner and prone to drying) or 52°C (125°F) for
             farm-raised salmon. Reaching a temperature of 63°C (145°F) will give you a well-done
             salmon which will be very, very firm but could be dry.
           ● While the salmon bakes, mash the ripe avocado in a small bowl using a fork. Finely
             chop the marjoram and add it as well as the freshly ground pepper to the mashed
             avocado. Mix these together well and set this aside. Place the red raspberries on
             a cutting board and coarsely chop them. Set the chopped berries aside.
           ● Once the salmon has finished baking, spread the avocado mixture over it, and finally
             top it with the chopped raspberries. Plate it and serve with vegetables of choice.
             Enjoy!

           Nutritional Analysis

           Source: FoodData Central (usda.gov)
                        Total
                       weight   Calories   Protein    Fat    Carbs    Sugars    Iron    Calcium   Fibre
            Ingredient
                       used in   (kcal)  (g)  (g)  (g)    (g)   (mg)  (mg)   (g)
                       recipe (g)
            Salmon       90    175   18.8   10.5    -     -     0.3   12.8   -
            Avocado      18    58     0.7    5      3    0.2    0.2    4     2
            Raspberries  30    16     0.4   0.2     4    1.3    0.2    8     2
            Fig vinegar  14     24     -     -      6     3      -     -     -
            Marjoram     -      -      -     -      -     -      -     -     -
            Pepper       -      -      -     -      -     -      -     -     -
            TOTAL              273    20    16     13     4     0.7   25     4


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