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

 

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

 

Plating

 

• Drizzle lemon juice onto the salmon and tofu (optional).
• Drizzle sesame oil onto the watercress and egg (optional).
• 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

 

 

Source: Singapore Heart Foundation. Reproduced with permission.

---

ALL views, content, information and/or materials expressed / presented by any third party apart from Council For Third Age, belong strictly to such third party. Any such third party views, content, information and/or materials provided herein are for convenience and/or general information purposes only. Council For Third Age shall not be responsible nor liable for any injury, loss or damage whatsoever arising directly or indirectly howsoever in connection with or as a result of any person accessing or acting on any such views, content, information and/or materials. Such third party views, content, information and/or materials do not imply and shall not be construed as a representation, warranty, endorsement and/or verification by Council For Third Age in respect of such views, content, information and/or materials.