Page 29 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions – moderate cooking skills required
1. Preheat the oven to 200°C (392°F).
2. Line a tray with baking paper and set aside.
3. With a vegetable peeler; peel pumpkin in long strips.
4. Wrap the salmon neatly and firmly in pumpkin strips. Wrap in plastic wrap and set
aside in the fridge.
5. Place the leek on the baking tray in the oven for 30 minutes or until just burnt/
blackened. Remove from the oven and peel the burnt skin o until you reach the
heart of the leek.
6. In a small pan; over medium-high heat, cook the salmon, without moving until golden
brown, about 4-5 minutes. Carefully flip the salmon and reduce the heat to medium.
Continue cooking until done to your liking, 4-5 minutes or more. Remove the fish
from the pan.
7. To the same pan, add tomato; crushed garlic clove; sliced green olives and allow
the tomatoes to sweat; add lemon juice.
8. Season with salt and pepper.
9. To serve, divide food into 2 equal plates. For each plate, cut the leek into 2 equal
pieces; place on the plate; fish on top and garnish with rocket and salsa. Add olives
and tomatoes around the fish. Enjoy.

Nutritional Analysis

Source: FoodWorks Programme

Total
Ingredient weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Salmon fillet 100 217 20.4 15 - - 0.3 9 -
Leek 50 12 0.75 0.15 2 1.95 1 29.5 0.9
Butternut
pumpkin 20 2.6 0.2 0.02 0.4 0.44 0.1 9.6 0.4
Cherry
tomatoes 20 4 0.18 0.04 0.78 0.52 0.05 2 0.2
Green olives 20 29 0.2 3.06 0.76 0.1 0.1 10 0.66
Rocket 5 1 0.13 0.03 0.18 0.10 0.07 8 0.08
Lemon juice 5 1 0.03 0.01 0.09 0.09 - - 0.13
Garlic 3.5 5 0.23 0.02 1.16 0.04 0.1 5.4 0.07
TOTAL 223.5 261 26.7 11.3 12.4 3.2 1.7 73.5 2.4

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