Page 163 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

● For the pejerrey:
Wash and finely chop the herbs.
In a bowl, beat the egg together with the herbs, garlic powder, and salt.
Grease a baking dish with olive oil spray and place the pejerrey fillets skin-side
down.
Pour the beaten egg and herb mixture over the fish until completely covered.
Bake at 200°C (392°F) for approximately 15–20 minutes. Remove, portion, and
serve.

● For the roasted pumpkin:
Wash and peel the pumpkin. Cut into julienne slices approximately 1 cm thick.
Place the slices in a baking dish greased with olive oil, season with salt to taste,
and bake at 200°C (392°F) for 20 minutes or until tender.
Remove, portion, and serve.

Nutritional Analysis
Gattás Zaror, V. (n.d.). Guide to the Nutritional Composition of Natural Foods, Industrial
Foods, and Common Chilean Preparations (First Edition). Universidad de Chile, Instituto
de Nutrición y Tecnología de los Alimentos (INTA).
Total
weight Protein Fat Carbohy- Sugars Iron Calcium Fiber
Ingredient used in Kcal (g) (g) drate (g) (mg) (mg) (g)
recipe (g)
(g)
Pejerrey 85 87.80 13.94 2.47 2.47 0 0 0 0
Zapallo 70 22.33 0.75 0.16 5.37 0 0.297 12.81 1.82
Huevo 26 41.6 3.51 2.6 1.04 0 0.52 11.7 0
Aceite de 5 44.85 0 4.99 0 0 0.019 0.009 0
oliva
0.77
Finas hierbas 0.5 0.14 0.01 0.0 0.02 0 0.015 0.012
Ajo en polvo 0.05 0 0 0 0 0 0 0 0
Sal 0.5 0 0 0 0 0 0 0 0
Total 196.72 18.21 10.22 8.9 0 0.851 25.289 1.832

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