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Cauliflower-mixed Golden Rice with Salmon

Nutritional Value

Salmon is rich in omega-3 polyunsaturated fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that improve n-3 to n-6 PUFA ratio in the body. This reduces cancer risk or recurrence by improving immune responsiveness, reduces tumour metastasis, reduce oncogene expression, lower hormone secretion/growth factor production of tumour cells and enhancing apoptotic cancer cell death.

Bioactive components in white button mushrooms might reduce prostate cancer development or recurrence by suppressing the activity of androgen receptor. 1

Curcumin, the key bioactive phytochemical in turmeric, possesses protective effects through multi-level inhibition and modulation of cell signalling pathways. 2 Actions include being anti-carcinogenic, anti-angiogenesis and inhibiting growth and proliferation of tumours. Curcumin also possesses antioxidant properties that reduces inflammation thus potentially retards cancer development.

Black pepper contains piperine, a major bioactive compound that is shown to increase the bioavailability of curcumin 3, thus might optimize curcumin’s antioxidizing and cancer-protective effects after ingestion.

Note: Some evidence shows curcumin may lower the effectiveness of certain chemotherapy drugs. 4 The use of overnight rice may also not be suitable for people during chemotherapy. If one’s undergoing chemotherapy, one should consult their doctor or dietitian before consumption of the dish.

References:

1. Wang, X., Ha, D., Mori, H., & Chen, S. (2021). White button mushroom (Agaricus bisporus) disrupts androgen receptor signaling in human prostate cancer cells and patient-derived xenograft. The Journal of nutritional biochemistry, 89, 108580. https://doi.org/10.1016/j.jnutbio.2020.108580

2. Shehzad, A., Lee, J., & Lee, Y. S. (2013). Curcumin in various cancers. BioFactors (Oxford, England), 39(1), 56–68. https://doi.org/10.1002/biof.1068

3. Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its Effects on Human Health. Foods (Basel, Switzerland), 6(10), 92. https://doi.org/10.3390/foods6100092

4. Somasundaram, S., Edmund, N. A., Moore, D. T., Small, G. W., Shi, Y. Y., & Orlowski, R. Z. (2002). Dietary curcumin inhibits chemotherapy-induced apoptosis in models of human breast cancer. Cancer research, 62(13), 3868–3875.

Ingredients

  • Half pc (~60 g) boneless raw salmon fillet  
  • 200 g cooked long grain white rice
  • Half cup (~62 g) cauliflower  
  • 6 pcs (~72 g) of white button mushrooms 
  • 1 tbsp olive oil (additional 2 tsp for pan-frying salmon) (total: ~23 g) 
  • 1 ½ tsp (~4.5 g) pure ground turmeric  
  • 2 tsp (~4 g) chopped spring onions 

 

Seasonings 

  • 1 tsp (~5 g) light soy sauce  
  • ½ tsp fresh ground black pepper (additional ½ tsp for marinating salmon) (total ~2.3 g) 
  • Juice of half a lemon (~15 g) (for marinating salmon) 

Directions

1. Defreeze salmon fillet overnight in fridge at 0°C-4°C. Cut the salmon fillet into inch-sized cubes and remove the scales on salmon skin. Marinate the salmon fillet before cooking for at least 15 minutes with juice from half a lemon and ½ tsp black pepper. 

2. Cook the white rice (Omit the step if there is prepared overnight rice/precooked rice).

3. Cut the cauliflower florets out from cauliflower head. Chop them into small florets, grate them or blend them to obtain ‘Cauliflower rice’ (rice-sized cauliflower).

 

4. Chop the white button mushrooms into small pieces.

5. Pan-fry cubed salmon fillets with 2 tsp olive oil. Remove the cooked salmon from the pan.

6. In the same pan, heat 1 tbsp olive oil. Add ‘Cauliflower rice’, rice, and the chopped white button mushrooms accordingly and mix them. Add 1 ½ tsp ground turmeric bit by bit. Keep on stir-frying and mixing to evenly distribute turmeric powder on each grain of rice mixture.

  

7. Add chopped spring onions, 1 tsp soy sauce and black pepper to the rice. Slightly pan-fry to give it a final mix.

8. Add pan-fried salmon into the mixed rice and stir to combine.

9. Serve and enjoy.

*Reserve the unused cauliflower stem for cooking other dishes, for instance simply stir-fry with garlic and oil and consume as a source of vegetable. 

 

Nutrient Information 

Serving Size: 564 g

    DV%*
Energy 653kcal /
Protein 23g /
Carbohydrate 66.8g 24.3%
Total Fat 32.4g 45%
    -Saturated Fat 5.3g 26.5%
Sodium 354mg 15.4%
Iron 4.42mg 24.6%
Manganese 1.54mg 66.9%
Phosphorous 356.8mg 28.5%
Potassium 878mg 16.3%
Zinc 2.3mg 21.2%
Vitamin C 54.7mg 60.8%

*DV% based on RDI for average adult on 2000-kcal diet.

 

Recipe prepared by Ms. Kan Nok Man, Alissa (Year 4 Student in Food and Nutritional Science, HKU)

Reviewed by Dr. Daphne Wu (Food and Nutritional Science, HKU)