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Tropic Salad Tiede

Nutritional Value

Avocado and banana are rich in antioxidants that can support immune function for recovery and stimulate appetite. Broccoli is rich in vitamin C and β carotene which have antioxidative effects. Sulphoraphane and glucosinolates in broccoli also have the anti-inflammatory properties which potentially suppress tumor growth and promote recovery. Salmon is a good source of protein for tissue repair, maintenance of body muscle and enhancement of the functions of the immune system. Salmon is also rich in omega 3 fatty acids (EPA and DHA), vitamin B12, vitamin D, and Selenium. The canned salmon is convenient for keeping at home for any time use. 

This salad is served with cooked ingredients to minimize the risk of food borne diseases.  

Ingredients

Serving size/ Edible portion: 1180 g per 2 persons 

  • 1 (~ 160 g) potato (mashed) 
  • 1/2 (~ 70 g) avocado 
  • 1 (~170 g) large banana 
  • 200g broccoli (boiled and chopped) 
  • 1 pack (~210 g) canned pinks salmon* 
  • 1 pack (~100 g) frozen shrimp (packed) 
  • 50g fresh kernel corn 
  • 1 pack IMPACT oral supplement (add 150 ml water) 

Sauces: Lemon salad dressing

  • 5 tablespoon mayonnaise 
  • 1 tablespoon olive oil 
  • 2 tablespoon lemon juice 
  • 3g lemon peels 
  • Appropriate amount of salt, black pepper, paprika 

*Remarks: Canned sardine or pre-cooked mackerel can be an alternative.  

Optional: appropriate amount of cherry tomatoes and quinoa can be used for decoration. 

Directions

Time required: 20-25 mins  

1. Boil the potato for 10-15 minutes until tender. At the same time, dice bananas and avocado into small cubes.  

2. Prepare lemon salad dressing by mixing mayonnaise, olive oil, lemon juice, lemon peels together. Add appropriate amount of paprika.  

3. Cut broccoli into small pieces and steam them for 5 minutes to prevent the loss of water soluble nutrients. Add some pepper and salt to marinate the shrimp. 

4. Mashed the potato, mix with IMPACT oral supplement. Set in dish. 

5. Heat up the pan, add a tablespoon of cold oil (olive oil). Pan-fry the marinated shrimp and stir-fry with canned pinked salmon and broccoli. Set in dish with lemon salad dressing. 

6. Decorate by adding fresh corn, cherry tomatoes on top.  

7. Enjoy the salad tiede! 

 

Nutrient Analysis (590 g per person) 

Energy 687kcal
Protein 47g
Carbohydrate 77g
Dietary Fiber 9g
Total Fat  22g
Saturated Fat  4g
Sodium Na 750mg
Potassium K 1728mg
Calcium Ca 492mg
Phosphorus P  740mg
Magnesium Mg  208mg
Vitamin C  155mg

 

Prepared by By Guo Sheung Yu, Susan (Student in Food and Nutritional Science, HKU) 

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