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Tomato Puree Turbot Fish with Mashed Potatoes

Nutritional Value

  1. High Protein and High Calories
  • Halibut is an excellent source of high-quality protein, which not only helps repair and regenerate damaged tissue, but also boosts the immune system. It can also provide high-calorie energy to compensate for weight loss caused by the disease.
  • Mashed potatoes are rich in starch, a high-calorie carbohydrate that can provide a stable energy source for cancer patients, helping them maintain their weight and cope with the energy consumption during treatment.
  1. Antioxidant Properties
  • Asparagus contains various antioxidant nutrients like vitamin C and carotenoids, which can help reduce the damage to body cells caused by free radicals [1].
  • Asparagus is also rich in glutathione, which can neutralize and eliminate toxins and carcinogens in the body by binding to them, and help restore oxidized cells by removing free radicals and lipid peroxides.
  • Tomatoes contain abundant antioxidants like lycopene, which can neutralize free radicals and reduce cellular oxidative damage. Lycopene can help prevent and suppress various cancers, such as prostate, lung, and stomach cancer [2].
  1. Boosting Immunity
  • Tomatoes contain vitamins C, K, potassium, and folate, which can help boost the immune system and strengthen the body's ability to fight cancer cells.
  • Halibut also contains nutrients like vitamins A and D, as well as protein, which can enhance the immune system and the body's ability to fight cancer [3].
  1. Detoxification
  • The fiber-rich content of asparagus can help accelerate intestinal peristalsis, prevent constipation, and reduce the residence time of carcinogenic substances in the intestines, thereby lowering the risk of colorectal cancer [4].
  1. Alleviating Treatment Discomfort
  • Halibut is rich in omega-3 fatty acids, such as EPA and DHA, which can suppress inflammatory reactions, alleviate chemotherapy side effects, and help prevent and treat certain cancers [5].

References:

  1. Shafiq, M. A., Gul, R., & Nazik, G. (2024). Dietary Carotenoids and their Multifaceted Roles in Cancer Prevention. Journal of Health and Rehabilitation Research, 4(1), 863–868. https://doi.org/10.61919/jhrr.v4i1.508
  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. Rao, E., Hou, Y., Huang, X., Wang, L., Wang, J., Zheng, W., Yang, H., Yu, X., Yang, K., Bugno, J., Ding, X., Vokes, E., Fu, Y.-X., Weichselbaum, R. R., & Liang, H. L. (2021). All-trans retinoic acid overcomes solid tumor radioresistance by inducing inflammatory macrophages. Science Immunology, 6(60). https://doi.org/10.1126/sciimmunol.aba8426
  4. Masrul, M., & Nindrea, R. D. (2019). Dietary Fibre Protective against Colorectal Cancer Patients in Asia: A Meta-Analysis. Open Access Macedonian Journal of Medical Sciences, 7(10), 1723–1727. https://doi.org/10.3889/oamjms.2019.265
  5. 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

 

Ingredients

  • Turbot fish ~ 200g
  • Tomatoes (small) ~ 3
  • Baby Leeks ~ half a bunch
  • Potato ~ 1
  • Onion ~ half
  • Red Shallots ~ 2-3 bulbs

Seasonings

  • Vinegar ~ trace
  • Butter ~ trace
  • Sea salt ~ a pinch
  • Brown sugar ~ a pinch

Turbot Fish Marinade:

  • Sea salt ~ a pinch
  • Crushed black pepper ~ a pinch

Directions

Preparation time: 20-25 minutes

1. Peel the potato and cut it into cubes. Bring a pot of water to a boil and cook the potato cubes for 10 minutes. Remove from the pot and mash the potatoes using a fork or a potato masher. Set aside.

2. Wash the baby leeks, cut them to match the size of the serving plate, and drain them.

3. Wash the tomatoes and finely chop them. Set aside.

4. Dice the onion and finely chop the red shallots. Set aside.

5. If the turbot fish is frozen, rinse it under cold water to thaw. Scrape off any excess fish scales with a knife (outer edges). Pat the fish dry thoroughly with kitchen paper. Sprinkle sea salt and crushed black pepper on both sides of the fish (If you're concerned about fishy smell, you can squeeze a little lemon juice and marinate the fish for a while, then pat it dry with kitchen paper).

6. Heat a non-stick pan over medium heat. Place the turbot fish in the pan and pan-fry for 2 and a half minutes on each side, until golden brown. Set aside.

7. Stir-fry the baby leeks over medium-low heat for about 1 and a half minutes. Arrange the baby leeks on the serving plate.

8. Stir-fry the onion and red shallots over medium-low heat, then add the chopped tomatoes and cook until it becomes a tomato puree. Add the turbot fish to the pan. Serve the tomato puree with the turbot fish and mashed potatoes.

 

Prepared by Chau Chun Kit (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)