Page 165 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

● Rinse the scallops under cold running water, drain, and pat dry with paper towels. If
large, chop into bite-sized pieces. Finely dice the onion and set aside.
● In a small saucepan, heat the olive oil over medium heat and sauté the onion until
soft and translucent.
● Add the scallops and cook for 2-3 minutes until just opaque, avoiding overcooking to
preserve their tenderness.
● Stir in the skim milk and instant whole oats, mixing well to achieve a creamy
consistency, cook for a few minutes until slightly thickened.
● Transfer the mixture to an oven-safe dish, sprinkle grated Parmesan cheese on top,
and bake at 180°C (356°F) for 5-7 minutes, or until lightly golden.
● Remove from the oven and serve warm.

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 Carbohy-
Iron
Ingredient used in Kcal Protein Fat drate Sugars (mg) Calcium Fiber
(g)
(g)
(mg)
(g)
(g)
recipe (g)
(g)
Scallops 100 77 16 1.2 1.2 0 0 0 0
Skim milk 30 9.6 0.99 0.01 1.41 1.41 0.015 36.3 0
Parmesan 5 23.3 2.44 1.50 0 0 0 47.35 0
cheese
Instant whole 10 40.2 1.31 0.83 6.63 0.12 0.421 0 0.971
oats
Onion 10 3.8 0.11 0.02 0.86 0 0.022 2 0.16
Olive oil 5 44.85 0 4.99 0 0 0.019 0.009 0
Total 198.75 20.85 8.55 10.1 1.53 0.477 85.659 1.131

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