Page 85 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Put the olive oil in a pan and fry the garlic and chilli pepper.
2. Lay the sea bream fillet in the pan, then add the cherry tomatoes cut in half, parsley,
salt, pepper and half a glass of water, covering up to half of the bream fillet.
3. Cover the pan with a lid and cook the fish for 10-15 minutes over medium heat.
4. Once cooked, plate the fish with its own sauce and serve together with the
tomatoes.

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)
Sea bream 120 145 24.8 4.6 1.2 1.2 0.6 18 -
fillet (raw)
Cherry
tomatoes 60 11 0.7 0.1 1.7 1.7 0.2 7 0.7
Extra-virgin
olive oil 5 45 - 5 - - - - -
Fresh garlic 3 1 - - 0.3 0.3 - - 0.1
Fresh parsley 10 3 0.4 0.1 - - 0.4 22 0.5
TOTAL 205 25.9 9.8 3.2 3.2 1.2 47 1.3

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