Page 33 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. For Asian pesto: Combine tamari, olive oil, garlic, ginger, mint, coriander and basil
leaves together in a food processor. Blitz until smooth.
2. In a bowl, add 500ml water and ice cubes to make an ice bath for blanching
vegetables. Set aside.
3. In a small pot, add water and pinch of salt and bring to boiling point. Blanche green
vegetables by placing them in the boiling water for approximately 30 seconds
until bright green. With a slotted spoon, remove vegetables from the boiling
water and plunge into prepared ice bath. Keep the pot of boiled water aside.
Wait approximately 1 minute and remove vegetables from ice bath.
4. For each serve, take 3 Ti leaves, place them across each other creating a ‘star’
arrangement. In the center of the leaves where they cross over, firstly place green
vegetables, followed by mushrooms, then fish and top with Asian pesto. Fold the
Ti leaves up like a parcel, secure at the top with a toothpick.
5. Bring the pot of water to the boil again with a steamer basket. Place fish parcels
carefully in the steamer for 7 minutes. Remove, serve and enjoy.
Nutritional Analysis

Source: FoodWorks Programme
Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Barramundi
fillet 100 125 19.2 5.3 - - 0.2 24 -
Shiitake
mushroom 25 8 0.55 0.13 1.7 0.72 0.1 0.5 0.63
Choy sum 25 3 0.4 0.05 0.45 0.2 0.2 20 0.25
Bok choy 25 3 0.38 0.05 0.53 0.28 0.2 26 0.25
Tamari 10 6 1.05 0.01 0.56 0.17 0.25 1.8 0.08
Extra virgin
olive oil 10 88 - 10 - - 0.1 0.1 -
Garlic 5 7 0.33 0.03 1.65 0.05 0.2 8 0.11
Ginger 5 4 0.09 0.04 0.90 0.09 - 0.8 0.1
Basil 5 1 0.16 0.03 0.14 0.01 0.2 8 0.08
Mint 5 3 0.19 0.05 0.75 0.27 0.2 7 0.40
Coriander 5 1 0.11 0.03 0.19 0.04 0.1 3 0.14
TOTAL 220 249 22.5 15.72 6.87 1.83 1.75 99.2 2.04

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