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Salmon and Bell Pepper Braised Rice

Nutritional Value

  1. High Protein and High Calorie
  • Salmon is rich in protein, which is a key component of the body's immune cells. It can help the body produce white blood cells and antibodies, repair cells, and maintain the fighting ability of immune cells.
  1. Boosting Immunity
  • The omega-3 fatty acids in salmon have anti-inflammatory effects and can enhance the immune system, helping cancer patients fight cancer cells with their own immune cells [1].
  • The vitamins B, C, β-carotene, and lycopene in bell peppers can activate and protect immune cells, helping the body maintain immune function and fight against cancer cells [2].
  1. Antioxidant Properties
  • White button mushrooms contain the antioxidant ergothioneine, which can help protect cells from free radical damage and assist in the fight against cancer [3].
  • White button mushrooms are rich in B vitamins, which are essential for cell growth, division, and protein metabolism, and can boost the immune system. This is particularly important for severely ill patients, as the disease can consume large amounts of B vitamins. Consuming these mushrooms can provide the necessary nutrients to maintain the vitality of immune cells.
  • Onions contain abundant antioxidants, such as selenium, quercetin, kaempferol, and sulfur compounds, which can help prevent cancer and cardiovascular diseases, and slow down aging [2].

** Slicing and sun-drying mushrooms for 15 minutes to 2 hours can increase their vitamin D content, which can help the body regulate the immune system and is beneficial for suppressing breast and prostate cancers.

References:

  1. Freitas, R. D. S., & Campos, M. M. (2019). Protective Effects of Omega-3 Fatty Acids in Cancer-Related Complications. Nutrients, 11(5), 945-. https://doi.org/10.3390/nu11050945
  2. Chávez-Mendoza, C., Sanchez, E., Muñoz-Marquez, E., Sida-Arreola, J. P., & Flores-Cordova, M. A. (2015). Bioactive Compounds and Antioxidant Activity in Different Grafted Varieties of Bell Pepper. Antioxidants, 4(2), 427–446. https://doi.org/10.3390/antiox4020427
  3. Ba, D. M., Ssentongo, P., Beelman, R. B., Muscat, J., Gao, X., & Richie, J. P. (2021). Higher Mushroom Consumption Is Associated with Lower Risk of Cancer: A Systematic Review and Meta-Analysis of Observational Studies. Advances in Nutrition (Bethesda, Md.), 12(5), 1691–1704. https://doi.org/10.1093/advances/nmab015

 

Ingredients

  • Boneless salmon fillet ~ 100g
  • Chicken broth (for cooking rice) ~ 100ml
  • Rice ~ 100g
  • Bell peppers (three colors) ~ 100g
  • White mushrooms ~ 50g
  • Onion ~ 50g
  • Olive oil ~ 20g

Seasoning:

  • Soy sauce ~ 2g
  • Fine salt ~ 3g
  • Black pepper powder ~ 2g
  • Lemon juice ~ 5g

Directions

  1. Cook the rice: Wash the rice thoroughly and add it to the rice cooker along with the chicken broth. Cook until done and set aside.
  2. Cut the bell peppers, white mushrooms, and onion into small cubes (around 1cm) and set aside.
  3. Cut the salmon into small pieces (around 3cm) and evenly coat them with lemon juice and black pepper powder.
  4. Heat some olive oil in a flat-bottomed pan. Quickly stir-fry the bell peppers, onion, white mushrooms, and salmon until they are partially cooked.
  5. Add soy sauce and salt to the pan and stir-fry until well combined.
  6. Turn off the heat and add the cooked rice to the pan. Stir-fry until everything is well mixed.
  7. Serve and enjoy!

 

Recipe prepared by Feng Xinyi (Outstanding recipe  of Healthy Recipe Competition 2024)

Nutritional value: Yeung King Tung Kary (Research assistant, Department of Clinical Oncology, HKU)

Nutritional value reviewed by Dr. Daphne Wu (Food & Nutritional Science, HKU)