Page 87 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Remove the skin and bones from the fish, cut into cubes, season with salt and
pepper, mix with half of the olive oil and lemon juice. Peel and slice the carrots and
parsley. Rinse the leek, cut lengthwise into 4 pieces and then crosswise into slices.
2. In a cooking pot, sauté the diced onion in remaining olive oil, then add the leek and
stir-fry for about 2 minutes. Add the carrots and parsley and stir-fry for about 2
minutes. Season with salt and pepper, sweet ground pepper, oregano and marjoram.
3. Pour the hot broth over the vegetables, bring to the boil, cover and cook for
approximately 10–15 minutes until the vegetables are soft. Add the tomato paste
and tinned tomatoes. Cook for approximately 2–3 minutes.
4. Puree the soup until smooth. Then add the salmon. Reduce the heat and cook for
approximately 3–5 minutes. Finally, add the chopped parsley.
Ease of preparation and cooking: easy

Nutritional Analysis

Source: avodiet.pl for the analysis, which is based on “Tables of nutritional value of food products
and dishes – Institute of Food and Nutrition”.https://www.pzh.gov.pl/
Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Vege broth 1000 60 - - 10 4 0.8 30 2
Tomato pulp 400 64 3.2 1 13.9 8 2.3 132 8
Salmon pieces 250 404 55 20 - - 2.5 32.5 -
Carrots 90 36 1 - 8 4 0.2 20 2
Parsley root 80 27 1 - 6 1 0.6 40 2
Onion 50 22 1 - 5 2.5 0.2 20 1.5
Leek half 70 17 1 - 4 1 0.6 30 1
Tomato paste 50 48.5 2.8 - 8 4 1.2 27.5 2
Parsley 20 5 - - 1 - 1.1 38.6 0.5
Olive oil 20 180 - 20 - - - - -
Oregano 6 16 0.5 0.3 - 0 2.2 95.8 2.6
Lemon juice 6 1.8 - - 0.4 0.4 - 0.7 -
Marjoram 4 12 0.4 0.4 2 - 0.2 20 1
Pepper 2.5 7 0.4 0.3 1.4 - 0.5 5.7 0.9
TOTAL 900.3 66.3 42 63.7 24.9 12.4 492.8 23.5

85