Page 55 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Wash the fish, dry it, cut it into pieces and grind it in a food processor.
2. Add beaten eggs, corn flour and chopped dill to the fish mixture. Season with
turmeric, lemon juice, salt and pepper. Mix thoroughly.
3. Form about 15 small fish balls.
4. Bring water or stock to the boil and add the meatballs. Cook for about 7 minutes.
As soon as they are cooked, place them on a plate.
5. In the meantime, cook the quinoa according to the instructions on the packet.
6. Prepare the tomato sauce: fry the crushed garlic in olive oil, add the tomato pulp,
oregano, ground paprika, salt and pepper. Cook for about 5 minutes over a low heat.
7. Place the cooked quinoa on the plate and pour the prepared sauce over the fish
balls.
Nutritional Analysis

Source: www.avodiet.pl for the analysis, which is based on “Tables of nutritional value of food
products and dishes – Institute of Food and Nutrition”
Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Tomato pulp 400 64 3.2 1 13.9 8 2.3 132 8
Cod fillet 200 138 33 0.6 - - 1 20 -
Eggs 112 157 14 10.9 0.7 - 2.5 52.6 -
Quinoa (raw) 30 105 4.2 1.7 19.4 - 1 12 2
Chopped dill 12 4 0.3 0.1 0.7 - - 18 1
Corn flour 20 70 1.2 0.6 15.6 - - 1 1
Olive oil 10 90 - 10 0 - - - -
Lemon juice 6 1.8 - - 0.4 0.4 - 0.7 -
Oregano 6 16 0.5 0.3 4 - 2.2 95.8 2.6
Garlic clove 5 8 0.3 - 1.6 - - 5 -
Red paprika 2 6 0.3 0.3 1.1 - 0.4 4.6 0.7
Turmeric 2 6 0.2 0.1 1.3 - - - -
Salt 1 - - - - - - - -
Black pepper 1 2.5 0.1 - 0.6 - 0.1 4.4 0,3
TOTAL 668 57.3 25.6 59.3 8.4 9.5 346.1 15.6

53