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Steamed Tofu & Eggs with Salmon

Nutritional Value

Easy to swallow and digest.

Rich in omega-3 fatty acid from salmon. It reduces cancer reoccurrence risk and improves immune functions.

Rich in high-biological value protein from tofu and eggs. It repairs body tissues and cells, also strengthens the immune system.

Ingredients

Serving size: 4 persons 

  • 4 medium eggs  (200 g) 
  • 350g soft tofu  
  • 200g salmon 
  • Little spring onion
  • Little white pepper  
  • 4 teaspoons extra virgin olive oil 
  • 2.5 teaspoon soy sauce 
  • 150ml water 

Directions

  1. Cut the tofu into big cubes and whisk the eggs.  
  2. Mix the eggs with water.  
  3. Add tofu to a plate and then pour whisked eggs into it. Cover the plate with another plate or foil paper for smooth egg texture. Steam for around 12 minutes. 
  4. Heat up a wok with olive oil. Put in salmon and stir fry it over medium heat for about 5 minutes. Remember to flake the salmon into small chunks. 
  5. Add the seasonings (soy sauce and white pepper), chopped spring onion into the salmon. 
  6. Pour the prepared salmon onto the steamed tofu &eggs and enjoy!

 

Nutrient contents：

 

Per total weight 

Per person  

Energy

1399kcal

350kcal

Proteiin

114.3g

28.6g

Omega 3

2663mg 

666mg 

 

Recipe prepared by Ms. Ying Wan Yin, Winnie (Year 3 student in Food and Nutritional Science, HKU) 

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