Baked Salmon with Organic Mixed Rice

Cholesterol-friendly recipe by Ms Christina Yuen, SHF Heart Wellness Centre client

Serves: 1
Cooking time: 1 hr

Ingredients

• Mixed brown and red rice, 1 small cup
• Baby carrot, cubed, 1
• Shimeiji mushroom, 30g
• Salmon Fillet, 100g
• Omega-3 tofu, 1 small cube
• Garlic, chopped, 2 cloves
• Olive spread, ½ tsp
• Lemon, juiced, 1 slice
• Watercress, 1 cup
• Small egg, 1
• Red dates, 4
• Ginger, 1 slice
• Black pepper, 1 dash
• Sesame oil, To taste

Method

1. Cook mixed rice, carrot and shimeiji mushroom in a rice cooker.
2. Season salmon and tofu with garlic, black pepper and olive spread.
3. Bake the salmon and tofu in the oven at 200˚C for 20 minutes.
4. Steam watercress, egg, red dates and ginger together for 10 minutes.

Plating

5. Drizzle lemon juice onto the salmon and tofu (optional).
6. Drizzle sesame oil onto the watercress and egg (optional).
7. Plate the rice with the other ingredients before serving.

Nutrients Per Serving
Energy: 492kcal
Protein: 31g
Total Fat (Saturated Fat): 15.3g (3g)
Cholesterol: 155mg
Carbohydrate: 49.8g
Dietary Fibre: 7.9g
Sodium: 174mg