Page 77 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Quickly fry the sea bass in a non-stick pan with hot olive oil and half a garlic clove.
2. Add the cherry tomatoes cut into quarters, then the artichokes cut in julienne.
3. Keep cooking over medium heat until the artichokes are tender.
4. Once the sea bass is fried, adjust with salt and pepper, then add the parsley.
5. Cook the pasta in boiling salted water.
6. Once the pasta is cooked, drain it and put it in the sauce. Keep cooking over high
heat for about a minute.
7. Serve the pasta warm, with a sprinkle of black pepper.

Nutritional Analysis

Source: Banca Dati di Composizione degli Alimenti per Studi Epidemiologici in Italia (BDA); https://
www.bda-ieo.it
Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Raw sea
bass fillet 50 75 10.7 3.4 0.4 0.4 0.8 15 -
Whole pasta 30 99 4 0.7 19.4 0.9 0.8 12 2.1
Cherry 20 4 0.2 - 0.6 0.6 0.1 2 0.2
tomatoes
Fresh
artichoke 20 7 0.5 - 0.5 0.4 0.2 17 1.1
hearts
Fresh garlic 3 1 - - 0.3 0.3 - - 0.1
Extra-virgin
olive oil 5 45 - 5 - - - - -
Fresh parsley 5 2 0.2 - - - 0.2 11 0.3
TOTAL 233 15.6 9.1 21.2 2.6 2.1 57 3.8

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